The healthy morning routine you should follow
A dietitian shares the best way to start the day – and what to avoid
When it comes to a healthy morning routine, there are plenty of glamorous examples all over Tiktok. And while we may not all have time for a four-hour morning routine involving pilates, journaling, an LED mask and a cold plunge, there are some simple things we can do first thing in the morning to support our gut health and avoid the morning madness.
CONSISTENT WAKE-UP TIME (YES, EVEN ON WEEKENDS)
Maintaining consistent bedtimes and wake-up times has been shown to impact our gut health. A 2023 study published in the European Journal of Nutrition analysed the blood, stool, and gut microbiome of about 1000 adult participants.
Researchers compared those who maintained a regular sleep schedule to those who did not, and found that a sleep schedule that varied by even 90 minutes impacted gut microbiome composition.
We also know that sleep impacts our food choices.
This was further demonstrated in the study, where participants who had an inconsistent sleep pattern were more likely to eat a diet heavy with potato chips, sugary drinks, and fewer fruits or vegetables.
These dietary changes, in response to inconsistent sleep, played a major role in participants’ overall gut health.
FIND A BREAKFAST SCHEDULE THAT WORKS FOR YOU (AND YOUR GUT)
It’s not glamorous but having a regular, healthy bowel movement is one of the most important things we can do for our gut health. And postbreakfast is the ideal time to make this happen.
In the first hour upon waking, our colon produces its largest waves of propulsion, priming our gut for a bowel movement. Having something to eat in that first hour upon waking amplifies those propulsive waves, further increasing the likelihood of a bowel movement. If you struggle with constipation, prioritising breakfast
soon after waking could help you get your bowels moving. Conversely, if your gut is a bit overactive, postponing breakfast until a bit later in the morning might help.
START SLOW
Morning exercise might not be the best move for those struggling with constipation.
While our colon produces massive propulsive waves in that first hour after waking, exercise during that time can decrease the intensity of those waves, meaning our body doesn’t give us a signal to use the bathroom. For some people, missing that “window” first thing in the morning means they might not get another strong urge until much, much later. This can result in constipation, as your stool stays in the colon for much longer.
This can result in a dryer, more difficult bowel movement when you finally do get the urge to go.
If you are worried about missing your window, consider scheduling your exercise later in the day when your body is more prepared for physical activity.
BUT FIRST, COFFEE?
Avoiding caffeine until 90 minutes after waking might benefit productivity, but if your gut is a bit sluggish, a coffee first thing in the morning might be a good way to kickstart things. Caffeine and coffee (yes, even decaf) have been shown to stimulate a bowel movement in many individuals.
If you can harness that stimulant effect in the first hour of waking, you can amplify those propulsive waves even further. Again, if you’re someone who is prone to a dodgy tummy first thing in the morning, give it a few hours before having your first cuppa. And don’t have it just after a meal. You may find that you tolerate it better once those propulsive waves have settled down.