In a recent TikTok post, nutritionist and certified personal trainer Gianna has shared her top three morning rituals aimed at enhancing gut health. Among these, one practice stands out for its simplicity and effectiveness.
Gianna emphasizes the importance of drinking warm water first thing in the morning, a habit that takes less than a minute and requires no special ingredients. “Number one is drinking warm water on an empty stomach,” she states, recommending a substantial intake of approximately 32 ounces.
The benefits, she claims, are numerous. “Not only will it hydrate you and make you feel good, but it will also help restore your natural fluid balance and aid digestion by getting things moving and releasing toxins,” she explains. For those looking to enhance this routine further, Gianna suggests adding electrolyte powder, Himalayan salt, lemon juice, or apple cider vinegar to the warm water for even greater effects.
Her advice aligns with that of French biochemist and best-selling author Jessie Inchauspé, known as the Glucose Goddess, who has promoted vinegar water for its potential weight management and energy-boosting properties.
Gianna’s morning routine offers a refreshing alternative to some unconventional trends that have emerged recently, such as chia seed-based “tadpole water” and okra water, which some have humorously dubbed “nature’s lube.”
To achieve optimal gut health, Gianna warns against the common practice of drinking coffee on an empty stomach. “This is one of the worst things you could do if you’re trying to balance out your hormones,” she cautions. She explains that doing so can overload the adrenals and trigger a cortisol spike, leading to stress responses throughout the body.
Cortisol, known as the body’s primary stress hormone, is produced by the adrenal glands and has significant effects on sleep, mood, energy levels, inflammation control, blood pressure, and blood sugar regulation.
Gianna advocates for a balanced breakfast before or alongside the first cup of coffee. Nutritionist Oliva Hedlund concurs, warning that coffee’s acidity can be harsh on the stomach, exacerbating stress responses and causing an increased cortisol release. She advises, “Have something small before you have coffee. Make it your goal. I promise you will notice a difference.”
Finally, Gianna recommends incorporating movement into the morning routine. She believes that engaging in physical activity right after waking helps stimulate digestion. “Your body needs some movement after sleeping all night to get some blood flow circulating,” she explains. This practice can help kick-start digestion and promote healthy bowel movements.
In addition to these rituals, maintaining a high-fiber diet and considering exercises like “poop yoga” can further support digestive health. These simple yet effective morning habits may transform your gut health, starting each day on the right foot.
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