It’s interesting how the topic of gut health has gained popularity over the past few years. As someone who has struggled with digestion issues for a long time, I am grateful for the abundance of information, tips, and hacks available online. However, with popularity comes misinformation, making it challenging to discern what actually works to enhance gut health. I have tried numerous drinks, supplements, and tricks that claimed to aid digestion but yielded minimal results. In the past year, I dedicated myself to understanding how to enhance my gut health and kickstart each day with optimal digestion.
Here’s a crucial insight I’ve gathered: instead of focusing solely on morning habits for optimum digestion, it’s essential to pay attention to your nighttime routine. The key to great gut health lies in the activities you do before bed to ensure a healthy digestive system the next day. Let’s explore seven things you can do tonight to promote better digestion tomorrow.
1. Incorporate a magnesium supplement
About 75 percent of Americans lack magnesium, even with a diet rich in magnesium sources like leafy greens, nuts, seeds, whole grains, avocado, and certain fish. I was part of this statistic until I started taking a magnesium supplement before bed. Specifically, magnesium citrate can greatly benefit your gut health by aiding digestion and waste elimination, especially helpful for those struggling with constipation.
2. Engage in pre-bedtime stretching
While it may seem counterintuitive to move when experiencing stomach discomfort, light stretching before bedtime can alleviate digestive issues. Simple stretches like Happy Baby and Cobra can create space in your abdomen, easing cramps, bloating, and promoting digestion.
3. Sip on peppermint tea
Peppermint tea is a go-to for improving digestion due to its muscle-relaxing properties. Enjoy a cup after dinner to alleviate gas, bloating, and indigestion, supporting a comfortable digestive system.
4. Limit food intake before bedtime
Stopping eating approximately three hours before sleep can significantly aid digestion. Allowing ample time for food digestion before bedtime can prevent sleep disruption. If hunger strikes close to bedtime, opt for a small snack with protein and healthy fats to support digestion.
5. Take a leisurely walk post-dinner
Walking after a meal stimulates digestion, helping food move through the digestive system efficiently. This simple activity can alleviate bloating and discomfort, promoting a healthy gut. A gentle walk with a friend post-dinner can be both beneficial and relaxing.
6. Sleep on your left side
Sleeping on your left side aids waste elimination by allowing gravity to assist in moving waste through the colon, promoting a morning bowel movement. This positioning supports digestion and can lead to a smooth start to your day.
7. Establish a de-stress routine
Stress impacts gut health significantly, leading to various digestive discomforts. Adopting a de-stress routine before bedtime can alleviate these symptoms. Whether it involves reading, watching a comforting show, or enjoying a calming tea, engaging in relaxing activities can reduce stress and benefit your gut health.
