8 morning habits for a healthy gut

SKĐS – A healthy gut not only helps with effective nutrient absorption but also affects overall health and daily energy.

Here are some morning habits you should practice to maintain a healthy gut:

1. Prioritize fiber in breakfast for good intestinal health

Content

• 1. Prioritize fiber in breakfast for good intestinal health
• 2. Physical exercise
• 3. Add fermented foods
• 4. Eat slowly and chew thoroughly
• 5. Screen-free eating
• 6. Practice breathing exercises
• 7. Get morning sunlight
• 8. Walk after breakfast

A diet rich in fiber is one of the most important factors in maintaining a healthy digestive system. Fiber found in fruits, vegetables, beans, nuts, and whole grains is a source of "food" for beneficial bacteria in the intestines.

When provided with enough fiber, the intestinal microflora will develop more diversely and strongly, while reducing the risk of constipation.

However, fiber needs to be combined with adequate water intake to maximize its effectiveness. Therefore, a simple but extremely effective morning habit is to drink enough water to ensure a smooth and healthy bowel movement.

A diet rich in fiber is good for gut health.

2. Physical exercise

Regular exercise is not only good for the heart and muscles, but also supports intestinal health. Physical activities help regular bowel movements and have a positive effect on the balance of intestinal microflora.

In addition to exercise, quality sleep and stress management also contribute to creating an ideal environment for the gut microbiome. Conversely, lack of sleep or prolonged stress can lead to digestive disorders, weakening the intestinal mucosa and causing problems such as bloating, indigestion or even chronic intestinal inflammation.

3. Add fermented foods

Fermented foods such as yogurt, kefir, kimchi or sauerkraut are natural sources of probiotics for the gut, helping to balance the microflora, aid digestion and boost immunity. In addition, a diet rich in plant foods also helps diversify gut bacteria. Fruits, vegetables, nuts and beans provide not only fiber but also many important nutrients.

However, it is important to limit foods that are harmful to the gut, such as processed foods, refined sugars, artificial sweeteners, and alcohol. These foods can cause inflammation, imbalance the gut microbiome, and negatively affect overall health.

4. Eat slowly and chew thoroughly

Even simple eating habits, such as eating too quickly or skipping meals, can cause bloating, indigestion, and affect your digestive system. Eating slowly, chewing thoroughly, and maintaining a regular eating schedule will help your gut function more efficiently.

5. Screen-free eating

When you eat while watching your phone, TV or movies, you will be less aware of your body's hunger and fullness signals, which can easily lead to overeating, weight gain and indigestion. The habit of eating in a focused, undistracted manner helps the body regulate the amount of food and supports better digestion.

6. Practice breathing exercises

Practicing nasal breathing exercises for 30 minutes after waking up can have significant benefits for both physical and mental health. Techniques such as relaxed nasal breathing, alternate nostril breathing, or abdominal breathing help reduce stress, increase concentration, and create a state of calm .

In addition, breathing through the nose helps humidify the air entering the lungs, enhances gas exchange and supports respiratory health, thereby indirectly helping the digestive system function more stably.

7. Get morning sunlight

Exposure to natural light in the morning helps the body’s internal biological clock work more efficiently, regulating digestion, metabolism and sleep. Sunlight promotes the production of serotonin – the hormone that creates feelings of happiness – and also regulates the hormones that control hunger (ghrelin) and satiety (leptin).

Getting into the habit of going out in the sun for about 10-15 minutes every morning is not only good for your mental health but also helps regulate hormones, reduce excessive cravings and contribute to maintaining a healthy weight.

8. Walk after breakfast

A light walk after meals is a simple but effective way to support gut health. It helps muscles absorb glucose from the blood, reducing post-meal blood sugar spikes and promoting bowel movements.

Even short walks of 10–15 minutes have benefits: preventing diabetes, reducing bloating and improving digestion.

Additionally, daily stool observations can provide important information about your digestive health. Constipation can be a sign of a lack of water, fiber, or healthy fats. Water-rich foods like bottle gourd and ghee, combined with adequate water intake, help improve bowel movements and stool consistency, and reduce the risk of mild constipation.

A healthy gut is the foundation of overall health. By adopting these eight morning habits, you will create the ideal conditions for a diverse and balanced gut microbiome.

These are not just simple habits, but also long-term strategies to improve digestion, increase energy, maintain a healthy weight, and prevent many chronic diseases. Combining these habits regularly with adequate sleep and stress management will help you achieve a healthy digestive system and a vibrant body every day.

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Source: https://suckhoedoisong.vn/8-thoi-quen-buoi-sang-giup-duong-ruot-khoe-manh-169251101171503591.htm