When To Wake Up
Let your body wake up naturally
Sleeping in line with your bodys natural circadian rhythm is important for good sleep and a healthy gut.
The gut microbiota has a circadian rhythm like we do, said Azcárate-Peril. Our gut microbiota will fluctuate in terms of composition and abundance based on our rhythm of when we eat and sleep. If that circadian rhythm is disrupted, we are going to have issues. We dont want to interrupt that cycle.
Habits To Avoid If You Have A Sensitive Stomach In The Morning
Let us now discuss the things we must avoid doing to ensure optimal digestion and morning gut cleanse.
1. Taking a High-Sugar Diet
A diet containing a high amount of sugar, such as fruit juices, sweetened curds, etc., may cause problems of constipation, irritable bowel syndrome, diarrhoea, and bloating first thing in the morning. Instead we should opt for diets that have a high fibre content. Our bodies benefit more from them.
2. Doing Everything in a Hurry
Rushing around without any prior planning and doing everything in a hurry in the morning may create problems, especially when it comes to morning digestion. You may not find time to even go to the toilet and clear your bowels properly. So, you should try to plan and let your digestive system work at a relaxed pace.
3. Having Cold Water or Fruit Juices
Cold liquids, such as water and fruit juices, add stress to the digestive system, especially when we have them first thing in the morning. They hinder morning digestion. Our bodies prefer warm liquids, especially in the morning. So, it is better to start with warm water with some herbs like ginger, tulsi, etc. added to them. We can also add some drops of lemon juice.
4. Taking Caffeinated Drinks in the Morning
How Long Should I Do A Gut Cleanse
Its suggested to do a detox routine for about a week or two on average. Some find symptoms start to alleviate after just a 3-day gut cleanse and some dont start feeling the effects of a cleanse for almost 28 days. It is really dependent on the individual, their body type, and their age.At the end of the day, only you know your body. If you feel that your symptoms are gone after only three days then youve successfully cleansed your gut, but dont get frustrated if youre not feeling anything after a week or two. Depending on the last time youve cleansed your gut it could take some time.
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Is Your Gut Struggling
Your intestines have a barrier from beginning to end called your gut epithelium. Under normal circumstances, it does a great job of detoxifying.
Made up of a layer of cells, connected to each other by tight junctions, this wall prevents proteins and other substances escaping from your gut into your bloodstream. When this happens, its known as intestinal permeability, or leaky gut
Leaky gut isnt the same as dysbiosiswhich is an imbalance of the microbes in your gutbut theyre definitely partners in crime. At the moment, we dont know if one happens before the other or they happen at the same time.
Leaky gut and dysbiosis are associated with many health conditions:
Autoimmune conditionswhere the bodys immune system mistakenly attacks healthy cells in the bodyare on the rise, with some increasing by as much as nine per cent per year.
Researchers have found connections between the following autoimmune disorders and leaky gut:
What Tablet Should I Use To Clean Stomach
Tablets are usually strong herbal or synthetic laxatives which create serious dependency.
This means that when you stop taking the tablet
your system may have a hard time passing bowels normally.
If you can clean your stomach using oil, salt water or real herbs like those in Kalmegh Bitters, why opt for a tablet?
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What To Do Today
Throw out your antibacterial toothpaste, dental floss, and mouthwash
Antibacterial chemicals can cause antibacterial-resistant microbes and harm beneficial bacteria in your mouth. A small study found that changes in the bacteria in your mouth can impact how well you absorb nutrients like nitrite which has been shown to lower blood pressure.
reduces beneficial bacteria and increases harmful bacteria in the gut.
Chronic stress is particularly dangerous because it may increase intestinal permeability and allows the gut microbiota to go where they shouldnt, causing inflammation.
You Suffer Bloating Constipation Diarrhoea Pain Or Excessive Gas
The most common signs of gut dysbiosis or poor gut function are bloating, gas, pain, diarrhoea and constipation.
When the balance of bacteria in the gut is upset – or the health and diversity of the intestinal ecosystem is off – the gut displays symptoms such as bowel irregularity or gas to signal that something is not right. Talk to your doctor if you are worried.
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Best Supplements To Improve Gut Health
The gut plays an important role in your health because it controls the digestion of all nutrients you need to be healthy and improve performance. An imbalance of microbes in the intestine can cause weight gain, high blood sugar, high cholesterol, and other disorders. In a healthy gut, the intestines are resistant to harmful substances that leak through the intestinal wall and into the bloodstream causing leaky gut syndrome. Leaky gut syndrome has been associated with several chronic conditions such as:
- Mental health conditions
- Food sensitivities
- Autoimmune conditions
If you have leaky gut syndrome, there are many supplements as well as other options that may help you feel better. Gut health supplements are used to ensure good digestion, prevent stomach discomfort and support good gut bacteria. So, what are these best supplements for good gut health?
There are many supplements that support your digestive health, here are the most beneficial gut supplements in the market:
Adding In Fresh Produce
Smoothies are another great addition to your daily regimen for a healthy gut. Given that the food is already broken down but still containing fiber, digestion is easier for your stomach while keeping you full and giving you lots of nutrients. The best way to have a smoothie is to make it on your own as you can be sure of its contents. You may add collagen powder for more benefits and include leafy greens and fruits, so it is balanced.
Another easy way to cleanse your body is by eating lots of fruits and vegetables. These are an excellent source of water, phytochemicals, fiber, and other nutrients. Just make sure you only get organic fruits and vegetables with no chemicals when produced.
One way to start off the day supporting your gut health is by drinking warm water with lemon juice, local honey, and a little bit of cayenne pepper.
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Cleanse The Gut 5 Simple Steps Gut Healing Protocol
The most important factor in improving your gut will be to adding gut diversity.
This means you should constantly eat different vegetables, fruits, whole grains, nuts, seeds, etc.
But this is the most important factor in maintaining good gut health. If you have bad gut health, here is a 5 step protocol you could try to implement.
Colonic Irrigation Benefits Risks And Medical Applications
Flushing out your colon with water is an age-old practice in many cultures, dating back to 1,500 BC in Ancient Egypt. Today, its used to improve the success of colonoscopies.
Colon cleansing practitioners claim that the procedure has many benefits, like aiding weight loss, improving digestion, and even increasing your energy levels. However, these health benefits are unfounded and have little scientific evidence to back them up.
Instead, it can have several uncomfortable side effects, some can be pretty mild while others can be quite severe. In some cases, herbal remedies are added to the flushing water and this has been known to cause a type of anaemia which stops your bone marrow from producing enough blood cells. These remedies have been known to cause liver issues, too.
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How Does Diet Impact The Gut
Diet is by far the most powerful way you can support your gut health.
The average person has over 1000 different types of bacteria in their intestines, and over 100 trillion individual bacteria. They all live and die by your diet.
Like people, each type of bacteria has its favourite foods. Were still at the beginning of our exploration into the human microbiome but we know that most of the good types of bacteriathat we want to encouragelike unprocessed plant foods.
Whats The Theory Behind Natural Colon Cleansing
One of the main theories behind colon cleansing is an ancient belief called the theory of autointoxication. This is the belief that undigested meat and other foods cause mucus buildup in the colon. This buildup produces toxins, the theory goes, which enter the blood’s circulation, poisoning the body.
Some people claim these toxins cause a wide range of symptoms, such as:
Reducing the risk of colon cancer
Quality scientific research is lacking when it comes to backing up these claims.
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Your Body Is Designed To Detoxify
Detoxification is part of our biology. Without it, we wouldnt last very long: it functions continuously to keep us safe from the toxins in our environment and the ones our own body produces naturally.
The human body has evolved complex systems of detoxification enzymes, controlled by your genes. Everyone has their own set of detoxification genes that work differently to everyone elses.
These genes play a vital role in your ability to detoxify, for example through a chemical pathway called methylation. The methylation pathway can be affected by a genetic mutation called MTHFR.
The MTHFR enzyme plays a key role in your bodys detoxification processes. Individuals with an MTHFR mutation may, therefore, have issues detoxifying, leaving them more susceptible to ill health. However studies show that with the right diet and sufficient nutrients like folate and vitamin B12, people with MTHFR mutations can override this risk .
There are many lifestyle choices that can help or hinder our bodys ability to detoxify. For instance, initial research suggests that the current trend for fastingat least for longer periodsmight deplete intestinal alkaline phosphatase levels .
IAP is a gut defence protein found in our gut epithelium . It detoxifies some substances that bacteria produce and prevents intestinal inflammation. Recent research shows that IAP can also prevent a pathogenic type of E. coli bacteria from adhering to our gut walls .
As Soon As You Wake Up
Start the morning with a glass of lemon water to wake up your digestive system. It is important to drink water before consuming any food each morning, to help stimulate your digestion.
Tip: Drink warm water as it helps your gut to digest it as it requires less energy.
Now is a good time to take any supplements that you are including in your gut cleanse diet too. Although, read the instructions before consuming any new supplements to make sure that you can maximize the benefits.
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Best Foods For Gut Cleanse
An intestinal cleanse is one of the best things you can do for your gut. Think of it as taking a bath for your digestive systemyoure giving it a chance to relax and reset, and youre washing away any unwanted bacteria that have been hanging out in there.
So whats the best food to eat while you take an intestinal cleanse? Im glad you asked, so please check out my top 10 picks below:
1. Beet greens. Beet greens are some of the best foods to eat while you take an intestinal cleanse. Theyre full of vitamins A and K, and theyre high in magnesium, potassium, and calcium. They work to cleanse your body because theyre high in fiber and contain antioxidants that help your liver.
2. Celery. Celery is one of the best foods to eat while you take an intestinal cleanse because its so hydrating. Eating celery can help you avoid the dreaded post-cleanse sluggishness that comes when you havent been drinking enough water. The next time youre in the market for food that will help keep your energy up, turn to celery.
3. Cucumber. Cucumbers are the best food to eat while you take an intestinal cleanse because cucumber juice cleanses the body of toxins, is a natural diuretic and helps you stay hydrated while flushing your system. Cucumbers are also high in fiber, which makes them a great source of food for constipation.
4. Flaxseed. Flaxseed helps absorb toxins, which are then removed from the body. Eating flaxseed can also help reduce diarrhea during a cleanse.
Gut Cleanse For Weight Loss
Did you know that one of the benefits of cleansing your gut is helping you in your efforts toward weight loss? Heres why: when you cleanse, you remove a lot of the harmful and toxic byproducts that have built up in your digestive system. And those can be some serious weight-gain culprits. So if youre looking for an easy way to lose the pounds, try a cleanse. Itll help!
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Medical Purposes Of Colon Cleansing
Although some of the health benefits are unfounded, some research suggests that a new type of colonic irrigation may improve some of the symptoms associated with irritable bowel syndrome, like cramping, diarrhoea, and constipation. Participants in the study were also more satisfied with their bowel movements after the procedure.
Importantly, a gut cleanse should only be recommended by a health professional and it is usually in preparation for diagnostic and surgical colon procedures. Typically, its used in preparation for a colonoscopy and requires the patient to drink large amounts of a liquid that causes defecation, after which the patient follows a short liquid diet until the procedure is performed.
A colonoscopy is a medical exam used to detect changes in the large intestine and the rectum, . It helps to diagnose conditions which may be affecting the bowel like Crohns disease, ulcerative colitis, and colon cancer. A clean bowel means doctors will be able to spot signs easier and more confidently.
Eat A Wide Variety Of Plant
If you want to reset your gut, start eating more plant-based foods. But dont just take our word for it!
The American Gut Project, which is the largest study ever conducted on the gut microbiome , found the number one determinant of a healthy gut to be the variety of plant foods people eat.
So, whats the magic number for restoring gut health? The study found that, during any given week, a variety of 30+ plant-based foods is ideal.
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What To Eat Today
Ditch the Western diet
A diet thats high in animal protein, sugar, and fat, and low in fiber like the diets full of processed foods that are popular in the United States have been shown to , especially of beneficial Bifidobacterium and Eubacterium species.
The Western diet has also been linked to an increased risk of developing diabetes, heart disease, and even certain cancers.
recent review found that a diet rich in vegetables, fruits, and whole grains with a lower intake of red meat, processed foods and meats, and dairy increased the amount of total bacteria in the gut and supported beneficial bacteria like Lactobacillus and Bifidobacterium. So why not try the Mediterranean diet, which follows these recommendations?
Stick to one glass of red wine or dark chocolate
Other types of alcohol
found that when people stopped smoking, they had more microbial diversity in their gut. To be on the safe side, halt vaping activities too.
Go for a 30-minute run or workout
Add gut health to the list of reasons you should hit the gym. While the gut-exercise connection isnt yet clear, many researchers believe that exercise reduces stress hormones, which affect the microbes in your gut.
Potential Benefits And Drawbacks Of A Natural Colon Cleanse
According to an ancient belief referred to as the theory of autointoxication, certain foods such as undigested meat can lead to mucus buildup in your colon. As a result, this buildup causes toxins that enter the blood, poisoning the entire body. Some people believe that these toxins can lead to a variety of side effects, including weight gain, fatigue, high blood pressure, and arthritis. By cleansing your colon, you remove the mucus and the toxins from your body, boosting your immune system.
Unfortunately, there is insufficient clinical evidence to show whether colon cleanses provide these benefits. Moreover, when misused, colon cleanses can be dangerous. For example, obsessive colon cleanse can lead to eating disorders, uncomfortable colon spasms, dehydration, perforation or a tear in the rectum, and changes in electrolyte balance.
If you attempt to do a colon cleanse, make sure to take the right precautions. Always check in with a reliable healthcare professional, especially if you have pre-existing medical conditions and/or take medications for conditions such as heart or kidney disease.
That being said, when performed correctly, a natural colon cleanse can have many benefits. For example, these include:
- Reduced risk of colon cancer
- Improved mental outlook
- Improved immune system
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Eat Prebiotic & Probiotic Rich Foods
Consuming prebiotics and probiotics is a major factor for gut health. Probiotics are live bacteria that live in your gut and can also be found in certain foods and supplements. These bacteria are helpful to digestion and gut health, help to keep the community of microorganisms in the gut in balance, and offer numerous health benefits, which is why they are often called beneficial bacteria or good bacteria.
Prebiotics are indigestible carbs that feed probiotics. In other words, they are foods that we cannot digest, but our gut bacteria can. When we eat these foods, they go to our lower digestive tract, where they act like food to help the healthy bacteria grow.
Both prebiotics and probiotics are important for our gut health. Probiotics are beneficial bacteria, prebiotics are food for these beneficial bacteria. Many modern diets are lacking in beneficial probiotics, which is why it is strongly recommended by most gut health experts to supplement with a multi-strain probiotic. Our Zuma Nutrition Multi-Strain Probiotic was designed to help restore optimal balance in the gut microbiome and features 30 billion colony-forming units and eight unique strains that promote the right ratio of gut bacteria. If you would like to learn more about prebiotic fibers, read out blog “What are Prebiotics. Foods for your Gut Bacteria“.