Suffering from Constipation or Bloating Every Morning is Not Inevitable
According to an Indian study reported by the Times of India, simple adjustments to your morning routine can transform your digestive comfort and put an end to these discomforts.
The Importance of Hydration
Researchers first emphasize the importance of drinking water before anything else. Upon waking up, the digestive system functions like a dry sponge: it needs water to activate. Drinking a large glass of warm or room-temperature water before your first coffee helps to soften stools, stimulate the intestines, and reduce constipation. Adding a squeeze of lemon juice also promotes natural digestion.
The Role of Physical Activity
Even minimal physical activity plays a crucial role. Just five minutes of movement, whether it's stretching, yoga, or a simple walk around the room, is enough to stimulate intestinal contractions and restart digestion.
The Key to a Balanced Breakfast
Often neglected, breakfast is crucial for those who suffer from constipation. A balanced meal rich in fiber increases the volume of stools and facilitates their evacuation. Excellent options include:
- Oat flakes with red fruits and chia seeds
- Whole grain bread with avocado
- A smoothie made with spinach, banana, and flaxseeds On the other hand, fatty and heavy foods slow down digestion and exacerbate bloating.
Listening to Your Body
It's also essential not to ignore the urge to go to the bathroom. The colon is particularly active in the morning, and delaying this moment due to haste or distraction can cause the body to retain stools, aggravating constipation. Taking ten minutes of calm each morning to go to the bathroom without stress is a simple yet beneficial gesture.
Limiting Carbonated Drinks
Researchers recommend limiting carbonated beverages, which promote gas retention and exacerbate feelings of bloating. Still water, herbal teas, or warm lemon water are better allies to start the day.
Managing Morning Stress
Finally, morning stress has a direct impact on intestinal function. Rushing to get up, neglecting breakfast, or facing traffic while tense keeps the body in "alert" mode, blocking digestion. For a more serene morning, it's sometimes enough to take a few deep breaths before getting up, jot down a few thoughts in a journal, or simply avoid anxiety-inducing news upon waking.
Conclusion
These small, easy-to-adopt daily gestures can be enough to restore intestinal balance and start the day with a light stomach and a calm mind.
