Your everyday gut-friendly routine
Your gut is working 24/7, no matter what you’re doing. Whether you’re sipping your morning coffee, working out, or winding down before bed - your gut is working away behind the scenes. Your gut is responsible for digesting food, absorbing nutrients, and sending and receiving messages from your brain.
So, for your gut to function properly, you need to treat it right and do things that support your gut microbiome - the trillions of bacteria that live in your gut and impact everything from digestion, through to mood and energy. Luckily, there are several do-able everyday habits that can make a world of difference to your gut health. From morning till night, this is what you can do to show your gut some love…
7am - The Wake Up
Your alarm goes off and it’s time to smash a new day. But before you start scrolling through social media/the news/emails/unread Whatsapps, devote five minutes to a gentle stretch. Think of it as a mini massage for your digestive system, boosting circulation and even helping to eliminate any gas that may have built up overnight.
7.30 - Hydrate
Avoid reaching for a coffee first thing and instead, drink a big glass of water. Your body hasn’t had any fluids all night and as caffeine is a diuretic, it’s unlikely to do your body’s hydration levels any favours. Research has found that a lack of water can increase levels of constipation. So hydrate before you caffeinate for smoother gut health. If you can, wait till breakfast to have your first coffee as this will help to dull the coffee-induced spike of the stress hormone cortisol. For some, this cortisol spike can lead to digestive problems such as diarrhoea or loose stools.
8am- Breakfast
Your first meal of the day is the perfect chance to pack in plenty of gut-loving foods.
First up, enjoy a scoop of Verve V80 Transparent Greens which is packed with 80 nutrient-dense ingredients including probiotics - also known as beneficial gut bacteria. V80 contains an impressive 8 billion CFU (Colony-Forming Units - a measurement which indicates the number of live and active microorganisms in probiotics).
Prebiotics, also found in V80, help to feed this good bacteria so they can thrive, plus, the digestive enzymes in V80 help to break food down, making it easier to digest, which reduces the load on your digestive system. Supercharge your greens by adding a scoop of Naked Beauty. Each serving contains 12.5g of high-dose marine collagen peptides which could help to support a healthy gut lining. Simply mix the powder with water and drink.
Next, tuck into a high fibre, nutritious breakfast that supports your gut microbiome. Fibre is your gut's best friend as it feeds the bacteria in your gut, helping them thrive. Fibre also helps to keep things ‘moving’, so you’ll benefit from smoother number twos. Try fibre-filled oats with vitamin-packed berries and probiotic-rich (plain) Greek yoghurt, or even kefir - a fermented food which contains millions of probiotics.
Prefer savoury? Try wholegrain bread or fermented sourdough bread with eggs and high-fibre avocado.
11am- Screen Break
If you spend much of the day sitting at a desk, staring at a screen, then your gut won’t be too happy.
Research has found that sitting for long periods of time can trap gas and slow down gut motility, which can then lead to pain and bloating. Every so often, devote 10 minutes to a brisk walk to relieve trapped gas and help support digestion.
1pm- Lunch
The food you eat at lunch can either leave you sluggish, tired, and bloated or it can help you to stay energised and focused for the rest of the day. Look to include a rainbow of vegetables which together will provide an array of different vitamins and minerals. Fibre-filled grains, such as quinoa or brown rice, helps to support your gut microbiome and fermented toppings such as kimchi or sauerkraut help to top up those probiotics.
How you eat is also important. If you’re wolfing down food while frantically trying to meet a work deadline, your gut may end up paying the price. Think bloating, trapped wind, and cramps. Instead, make a conscious effort to eat away from your desk in a calm environment. Eat slowly to allow your body to digest your food properly, reducing the chance of uncomfortable digestive issues.
3pm - Mid-Afternoon
Deadlines stressing you out? Take a moment, step away from your work, and reset. Stress is your gut’s worst enemy, and it can really exacerbate bloating, constipation, wind, and other tummy troubles.
If you can, find a quiet spot and try box breathing. Breathe in for four counts, hold for four counts, breathe out for four, and then hold for four. Repeat this several times.
6pm - Hitting The Gym
No matter whether you train in the morning or evening, exercise is a big YES for your tummy. In fact, studies suggest that exercise can boost the number of beneficial bacteria in your gut. But, it’s important to listen to your body too. Your gut may not like constant, high intensity workouts, so factor in rest and low intensity days, which could include gentle exercise such as walking, cycling or swimming.
7pm - Dinner
Ideally, your dinner should be similar to your lunch - a balanced plate of fibrous carbs, protein, a small amount of healthy fats, and plenty of colourful vegetables.
If you eat late, avoid large meals as these can take a while to digest, potentially disrupting your sleep. If you’ve ever been kept awake by gas and borborygmi (aka, the technical term for the noises your stomach makes during digestion!), then you’ll know full well how annoying this can be.
Plus, if you’re not used to high amounts of it, then don’t eat excessive amounts before bed. Again, a dodgy digestion might keep you awake.
9pm - Pre-Bed Rituals
Start winding down at least an hour before you go to bed. This helps to calm and relax your body for a deeper night’s sleep, and this sleep is essential for a healthy, happy gut. A poor night’s sleep can also cause you to reach for unhealthy, high-sugar, high-fat foods the next day and these do your gut health zero favours.
Try a bath before bed, read a book or listen to a podcast. Ideally, stay away from screens. That includes social media, work emails and, Netflix.
Give your sleep a boost with Verve Eclipse Duo, a dual-capsule system with Twilight and Midnight capsules. Eclipse Duo is formulated to help you both drift off and stay asleep through the night. This two-part approach delivers targeted support for the full sleep cycle, so your body, mind and gut can get the rest they need!