Daily Routines Dietitians Adhere To Apart from Nutrition-Based Practices
Kickstart Your Day for a Healthy Gut
If you're seeking tips on diet and nutrition, you're not alone. Many people turn to professionals for food advice. But did you know that there are other daily habits that can contribute to a thriving gut microbiome and overall wellness? That's right! Here are three simple ways dietitians start their mornings to set themselves up for a healthy gut.
- Samantha Peterson, RD, registered dietitian, and founder of Simply Wellness, shares insights on the interconnected gut and nervous system. She emphasizes the importance of calming the nervous system by activating the parasympathetic nervous system, or the "rest and digest" state. This state helps reduce stress, supports gut motility, improves digestion, and encourages the diversity of gut microbes.
Activities that relieve stress are essential, and one of them is meditation. It can be done by getting into a comfortable position, focusing on your breath, and letting thoughts pass by like clouds in the sky. If you're new to meditation, Samantha suggests starting with just one to three minutes. Find what works for you!
- Jennifer Agha-Khan, RDN, registered dietitian and microbiome expert at Pendulum Therapeutics, stresses the significance of exercise in maintaining a healthy gut. Movements aiding in the contraction of intestinal muscles, such as walking or cycling, promote regular bowel movements and ease bloating. Plus, exercise supports your mood, lowers stress, reduces cortisol levels, and improves immune function, glucose control, insulin sensitivity, and metabolic control[1][2].
- Elizabeth Harris, RDN, registered dietitian based in Maryland, highlights the importance of sunlight exposure and hydration. Getting outside for around 10 to 20 minutes in the morning allows your skin to synthesize vitamin D, which is linked to a healthier gut microbiome and supports the immune system and mood.
It's also essential to stay hydrated. Adequate water consumption keeps the lining of your digestive tract moist, protecting it, producing digestive secretions, and creating an optimal environment for enzymes to work effectively. Studies show that staying hydrated is associated with a more diverse gut microbiome[2]. Agha-Khan recommends rehydrating your body with water each morning, before sipping that first cup of coffee.
Remember, these habits aren't just food-related. By incorporating meditation, exercise, sunshine, and proper hydration into your routine, you'll be taking a holistic approach to maintaining a healthy gut microbiome and promoting overall digestive well-being.
Enrichment Insights:
- Get Moving: Regular physical activity, such as walking, aids in the contraction of intestinal muscles, supports regular bowel movements, and reduces bloating by stimulating the gastrocolic reflex[1][2].
- Meditation or Deep Breathing: Meditation practices that activate the parasympathetic nervous system, such as deep breathing and certain types of yoga, can help improve gut health by supporting gut motility, digestion, and nutrient absorption, while reducing stress levels[1].
- Hydration and Relaxation: Adequate hydration is crucial for gut health, as it keeps the lining of your digestive tract moist, protects it from damage, helps digestive secretions flow properly, and creates an optimal environment for enzymes[2]. Activities that help reduce stress, promote relaxation, and activate the parasympathetic nervous system can further aid in this process[3].
These habits, while not food-specific, contribute to a holistic approach to maintaining optimal gut health and promoting overall digestive well-being.
- Samantha Peterson, a dietitian and founder of Simply Wellness, suggests starting the day with meditation to calm the nervous system, activating the "rest and digest" state which benefits gut health by reducing stress, supporting gut motility, improving digestion, and encouraging the diversity of gut microbes.
- Jennifer Agha-Khan, a registered dietitian and microbiome expert, emphasizes the importance of exercise, recommending movements like walking or cycling that aid in the contraction of intestinal muscles, promote regular bowel movements, ease bloating, and contribute to overall health by supporting mood, lowering stress, and improving immune function.
- Elizabeth Harris, another registered dietitian, advocates for sunlight exposure in the morning, as it allows the skin to synthesize vitamin D, a nutrient linked to a healthier gut microbiome, a stronger immune system, and improved mood.
- Adequate hydration is vital for a healthy gut, according to Agha-Khan. Hydration keeps the lining of the digestive tract moist, protects it, and creates an optimal environment for enzymes to work effectively, plus staying hydrated has been linked to a more diverse gut microbiome.
- Activities that relieve stress, like meditation or deep breathing exercises, can help improve gut health by promoting gut motility, digestion, and nutrient absorption while reducing stress levels.
- Incorporating meditation, exercise, sunshine, and proper hydration into a daily routine will take a holistic approach to maintaining a healthy gut microbiome and promoting overall digestive well-being.
- Beyond food, following a routine that includes meditation, exercise, sunshine, and hydration can further support gut health and improve overall digestive well-being by reducing stress, activating the parasympathetic nervous system, and promoting relaxation.
