The way you start your morning can set you up for the whole day – and beyond. We know that when you feel good inside, you’re ready to make the most of the life on the outside. These days, with our busy work schedules, long hours at the office, frenetic modern lifestyle and unhealthy food choices readily available, it’s no wonder that a lot of us run into problems with our digestive system. So here are a few simple tips to help kick-start your day – and your system.
Drink a glass of hot water with lemon upon waking. It sounds so simple but it’s so easy to forget and so many of us do. Water is an essential fluid that our body needs to flush toxins, transport nutrients and provide moisture to our membranes. So how much water does our body need throughout the day? Experts generally recommend three litres for men and 2.2 litres for women because drinking water aids digestion, helps to soften stools and prevent constipation.
Excercising before breakfast isn’t just a great way to wake you up – it gets the gut moving too. It can also relieve stress by helping channel energy and emotiond into a physical activity. Try doing a few squats when you get out of bed – or take a brisk walk around the block.
Studies show stress can travel down to the stomach, creating an imbalance in the gut. Giving your middle a good massage is a great way to relieve any tension. Whether it’s scrubbing in the shower, or slathering on some moisturiser, spend a little extra time giving your tummy some extra love.
Don’t skip breakfast
As tempting as it might be when you’re running late, or feeling like you ate too much the previous day – skipping breakfast is not a good idea. What you eat when you wake up sets the standard for the rest of the day for your digestive system. Kick-start the day with some protein with a couple of boiled eggs. Porridge oatshave a very low Glycaemic Index, this means they are slowly absorbed into the body’s blood stream. This not only gives a long gradual release of energy and helps keep your blood sugar levels stable but it also keeps you full much longer. It’s cheap and quick to make too.
Stock up on whole grains, vegetables, fruits, nuts and seeds. Eating fibre is an essential way of hydrating your large intestine as it helps to clean out your digestive system by allowing food matter to travel freely through the bowel and keep things moving. Harvard School of Public Health recommends incorporating at least 20 grams of fibre per day in your diet, stressing that more is even better. Therefore, men should aim for 38 grams, while women should consume 25 grams.
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