Morning Microbiota Health Habits That Are Simple and Effective
Microbiota health is vital to overall health. A balanced microbiome contributes to everything in the body from digestion to mental health, muscle gain, and much more. Morning microbiota health habits are simple ways to increase the wellness of the entire body.
The human microbiome is complex, and research is still trying to determine how to best support its function. Here are some simple, research-based tips that can make improving microbiota health easier.
What is The Gut Microbiome
The microbiota that lives in the gut is a complex system that houses trillions of bacteria and microbes. When you ingest food, many of these microscopic organisms assist in digestion. Some have other roles in defense, reducing inflammation, and synthesizing vitamins, hormones, and important enzymes.
Function
As stated above, microbiota health affects many aspects of the body and contributes to making important components. It assists in making vitamins, hormones, and vital chemicals.
Just look at how the microbiome impacts mental health. About 90% of serotonin, a happiness chemical, is made in the gut. A balanced gut microbiome can contribute to your mood and wellbeing in this way, as when gut health is well, you feel better mentally and make better decisions.
Plus, other studies have linked microbiota health to muscle gain, even affecting how difficult or easy it is to bulk up. This complex system in the gut even houses immune response, contributes to skin health, assists with digestion, and affects the quality of sleep. The microbiome even works together with other organs of the body like the brain, heart, lungs, and liver.
Symptoms of Issues
Sometimes, the body lets us know that something is wrong. Some common symptoms of an unbalanced microbiome include constipation, diarrhea, fatigue, bloating, acid reflux, inflammation, reduced immune system, mental health issues, and inability to manage weight and muscle development.
Ways to Fix It
Improving the health of the microbiome can be easy, yet complex. Microbiota health is very personalized, and you need to see what works for you and what doesn’t in terms of the foods you eat. Some people thrive off vegetarian diets while others work better with grass-fed meats. Some need to avoid gluten while others eat it without issue.
Common foods that can help microbiome health include fermented foods, a variety of fibrous vegetables, and many different fruits. Eat the rainbow, basically.
Try to avoid certain medications if you can, though listen to your doctor if you need antibiotics. Avoid stress and maintain regular eating schedules, as your internal clock loves to prepare the body for mealtime.
5 Morning Microbiota Health Habits You Need to Try
Without further ado, here are the best 5 microbiota health habits that are simple yet effective! Boost overall health and wellbeing with ease.
1. Drink Water
You wake up slightly dehydrated. This has full-body consequences. Even small amounts of dehydration shrink the brain, reduce mental clarity, and decrease gut health. Luckily, drinking water almost immediately plumps the brain and preps the body for optimal digestion.
A glass of water as soon as you wake is a good way to boost concentration, flush out toxins, and increase overall wellbeing. Plus, water makes up about 70% of the digestion tract cells, meaning it relies on proper hydration to work well.
2. Eat a Large Breakfast
Breakfast is indeed the most important meal of the day. Research shows that a breakfast high in protein and fiber can keep us full for longer and decrease snacking and junk food cravings.
Due to our internal clock, we are less prepared to digest carb-heavy bug meals at the end of the day as the body prepares to sleep. This is why it is best to get in those whole grains, proteins, and carbohydrates early to assist the body as best we can.
3. Fiber and Fermentation
Fiber is vital for microbiota health. It can be considered a prebiotic, the food that fuels the microbiota in our gut.
Get soluble and insoluble fiber in your breakfast for improved microbiota balance. This includes beans, avocados, sweet potatoes, pears, figs, nectarines, carrots, oats, and apples for soluble fiber. For insoluble fiber, try oat bran, wheat, spinach, cocoa, berries, peas, whole grains, and beans (yup, some foods have both!).
Fermentation in the morning simply means trying out Greek yogurt, kombucha, or kefir as a part of your morning routine. Find out how to ferment anything here though!
4. Spice Up Life
Some spices can increase microbiome health exponentially. A simple addition to your meals in the form of spice is a super easy way to boost wellness. Plus, this habit is especially important in the morning when the body is ready to digest everything optimally and quickly.
As a morning microbiota habit, try making tea out of important spices like ginger, clove, and cinnamon. You can even try cooking with some of these spices for a savory morning breakfast. Try out some turmeric, fennel, coriander, pay, and cardamom for a simple, yet effective way to boost gut health in the morning. Make an omelet, a breakfast burrito, or simply try out your dinner leftovers with some added seasoning.
5. Relax
Stress is the enemy of gut health. It even contributes to body inflammation, mental health issues, and reduced digestion. After all your morning microbiota habits are done, the most important one left is to take a few minutes to rest.
Do a simple breathing exercise, try a short meditation, or go on a mindful walk. Make sure cortisol levels are low to allow the body to work properly.
The Takeaway
Microbiota health is vital for wellbeing. The gut microbiome affects muscle health, skin health, the immune system, mental health, digestion, and much more. Use these morning microbiota health habits to improve wellbeing and watch how wellness flourishes. Learn everything you need to know about gut microbiota today for free here.
Remember that health comes from within, so eat nutritious food, exercise when you can, and take care of your mental health. Daily habits become building blocks for emotional, mental, and physical health.
