{"id":7222,"date":"2023-09-07T00:20:01","date_gmt":"2023-09-06T17:20:01","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=7222"},"modified":"2023-09-07T00:20:01","modified_gmt":"2023-09-06T17:20:01","slug":"7-gut-healthy-habits-to-try-before-bed","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=7222","title":{"rendered":"7 Gut-Healthy Habits To Try Before Bed"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">W<\/span>hether you\u2019re <a href=\"https:\/\/www.wellandgood.com\/at-home-remedies-bloating\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/at-home-remedies-bloating\/\">tired of feeling backed up<\/a>\u00a0or found yourself on <a href=\"https:\/\/www.tiktok.com\/tag\/guttok\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/guttok\">#GutTok<\/a>, you may be wondering about how to <a href=\"https:\/\/www.wellandgood.com\/improve-gut-health-tips\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/improve-gut-health-tips\">improve your gut health<\/a>.<\/div>\n<p>First, what does it even mean to \u201c<a href=\"https:\/\/www.wellandgood.com\/what-is-gut-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-is-gut-health\/\">heal your gut<\/a>\u201d? According to gastroenterologist and author <a href=\"https:\/\/www.cedars-sinai.org\/provider\/ali-rezaie-3261477.html\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cedars-sinai.org\/provider\/ali-rezaie-3261477.html\">Ali Rezaie<\/a>, MD, it has to do with your gut microbiome. He added that what\u2019s considered \u201chealthy\u201d is individualized, and that it\u2019s a field that\u2019s rapidly evolving. This info may be especially helpful for you if you have problems with digestion, blood sugar, <a href=\"https:\/\/www.wellandgood.com\/gut-bacteria-and-mental-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/gut-bacteria-and-mental-health\/\">low mood, or anxiety<\/a>, BTW. (And according to gut microbiome researcher Nathan Price, MD, <a href=\"https:\/\/www.wellandgood.com\/imbalanced-gut\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/imbalanced-gut\/\">those issues may signal a gut imbalance<\/a>.)<\/p>\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/www.gutpersonal.com\/pages\/our-dietitians\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.gutpersonal.com\/pages\/our-dietitians\">Jillian Smith, RD<\/a>, Jillian Smith, RDN, is the lead dietitian for <a href=\"https:\/\/www.gutpersonal.com\/pages\/our-dietitians\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.gutpersonal.com\/pages\/our-dietitians\">GutPersonal<\/a>. She specializes in functional medicine for the gut. <\/li>\n<li> <a href=\"https:\/\/probioticreviewgirl.com\/medical-team\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/probioticreviewgirl.com\/medical-team\/\">Sara Mesilhy, MD, MRCP<\/a>, Sara Mesilhy, MD, MRCP, is a gastroenterologist at <a href=\"https:\/\/probioticreviewgirl.com\/medical-team\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/probioticreviewgirl.com\/medical-team\/\">ProbioticReviewGirl<\/a>. <\/li>\n<\/ul><\/div>\n<hr\/>\n<p>So, let\u2019s talk about it: What are some gut-healthy habits to implement before hitting the hay that can keep your microbiome in great shape? Hint: Several have to do with sleep and calmness.<\/p>\n<h2>Gut-healthy habits to try before bed for optimal digestion<\/h2>\n<h3>Gentle stretching or yoga<\/h3>\n<p>This is one of many ways to prepare your body (and therefore your gut) for relaxation. \u201cChronic stress can alter the balance of the gut microbiome, which plays a crucial role in digestive health,\u201d says <a href=\"https:\/\/www.gutpersonal.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.gutpersonal.com\/\">Jillian Smith<\/a>, RDN, the lead dietitian for GutPersonal who specializes in functional medicine for the gut. \u201cBy reducing stress and promoting relaxation, you create a more favorable environment for beneficial gut bacteria to thrive.\u201d<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/gut-healthy-habits-bedtime\/\" current-title=\"7 Before-Bed Routines a Gastroenterologist and RD Do Nightly for Gut Health and Better Sleep\" current-image=\"Stocksy_txp69378071afl300_Small_1404821-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-03-06\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/gut-healthy-habits-bedtime\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/gut-healthy-habits-bedtime\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/gut-healthy-habits-bedtime\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>She says <a href=\"https:\/\/www.wellandgood.com\/bedtime-stretch\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/bedtime-stretch\/\">stretching<\/a> and yoga can help with this. Need specific ideas? A couple examples of <a href=\"https:\/\/www.wellandgood.com\/gentle-yoga\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/gentle-yoga\/\">gentle yoga poses<\/a> to try include child\u2019s pose and tabletop pose.<\/p>\n<h3>A mug of herbal tea<\/h3>\n<p>If you like to sip something warm before bed, consider a <a href=\"https:\/\/www.wellandgood.com\/energizing-herbal-teas\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/energizing-herbal-teas\/\">caffeine-free herbal tea<\/a>. Smith says this can soothe your nervous system. \u201cWhen you calm the nervous system, you improve communication between the gut and the brain through the vagus nerve,\u201d she adds. \u201cThis communication is vital for maintaining gut motility and proper digestive function.\u201d<\/p>\n<h3>Getting some probiotics in<\/h3>\n<p>FYI, this is one you\u2019ll ideally want to implement a bit before bed, aka before dinner, as <a href=\"https:\/\/www.wellandgood.com\/best-time-to-take-probiotics\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-time-to-take-probiotics\/\">probiotics are best taken before a meal<\/a>. It can help with digestion.<\/p>\n<p>\u201cThe gut is relatively inactive during the night. This allows the probiotics to stay longer in the gastrointestinal tract, promoting the growth of good bacteria and aiding in the healing of digestive issues,\u201d says <a href=\"https:\/\/probioticreviewgirl.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/probioticreviewgirl.com\/\">Sara Mesilhy<\/a>, MD, MRCP, a gastroenterologist at ProbioticReviewGirl. You can even <a href=\"https:\/\/www.wellandgood.com\/best-probiotic-drinks\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-probiotic-drinks\/\">drink your probiotics<\/a> with certain kombuchas, sodas, and yogurt drinks.<\/p>\n<h3>Meditative practices<\/h3>\n<p>While meditation can be incorporated alongside yoga, it doesn\u2019t have to be. Similar to yoga, though, it can be calming, therefore helping you sleep better. \u201cStress and anxiety activate the body\u2019s \u2018fight or flight\u2019 response, which can disrupt digestion and lead to issues like bloating, gas, and constipation,\u201d Smith explains. Activities such as deep breathing, she says, can lower stress hormones and alleviate those side effects.<\/p>\n<blockquote>\n<p>\u201cStress and anxiety activate the body\u2019s \u2018fight or flight\u2019 response, which can disrupt digestion and lead to issues like bloating, gas, and constipation,\u201d Smith explains.<\/p>\n<\/blockquote>\n<p>At the same time, <a href=\"https:\/\/www.wellandgood.com\/meditation-and-gut-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/meditation-and-gut-health\/\">meditation isn\u2019t necessarily the <em>sole<\/em> factor<\/a> that affects your microbiome. In other words, consider keeping these other gut-healthy habits in mind, too.<\/p>\n<h3>Limiting screen time<\/h3>\n<p>Given that solid sleep is a vital part of maintaining a healthy gut, scrolling TikTok in bed\u2014while all too tempting\u2014may not be in your best interest. \u201c<a href=\"https:\/\/www.wellandgood.com\/do-apps-to-limit-screen-time-work\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/do-apps-to-limit-screen-time-work\/\">Limiting screen time<\/a> will help you fall asleep faster and experience more restful sleep, allowing your gut to repair and restore itself during the night,\u201d Smith says.<\/p>\n<p>She encourages dimming lights and avoiding all screens (phones, tablets, laptops, TVs, etc.) for at least an hour before bedtime. This reduces your exposure to blue light, she adds, which could otherwise interfere with your sleep.<\/p>\n<h3>A boost of magnesium<\/h3>\n<p>This is an additional tasty option to consider. Smith says 100 percent pure cacao powder, mixed with warm milk, is a great way to get this boost. Another option that\u2019s perhaps easier: popping a magnesium supplement. \u201c<a href=\"https:\/\/www.wellandgood.com\/magnesium-body-lotion\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/magnesium-body-lotion\/\">Magnesium<\/a> helps calm the nervous system by activating neurotransmitters that relax the mind and body,\u201d she explains. Hence, better sleep and better gut functioning.<\/p>\n<h3>Curtailing sugar, caffeine, and heavy meals before before bedtime<\/h3>\n<p>\u2026Because all of the above can lead to acid reflux and heartburn, according to Dr. Mesilhy. \u201cConsuming a large meal right before bedtime can be difficult to digest, leading to gastrointestinal distress, especially for individuals who already experience gastroesophageal reflux disease,\u201d she says.<\/p>\n<p>Feeling overwhelmed by all these tips? For what it\u2019s worth, consider this: What\u2019s great about these routines is they can easily be incorporated into your existing bedtime ritual. For example, you could drink herbal tea while reading in bed, or do some deep breathing exercises as you settle into the sheets.\u00a0By <a href=\"https:\/\/www.wellandgood.com\/habit-stacking\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/habit-stacking\/\">habit stacking<\/a>\u2014or adding a new habit to an old one\u2014in this way, you can ensure the sustainability and ease of these gut-happy practices.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re tired of feeling backed up\u00a0or found yourself on #GutTok, you may be wondering about how to improve your gut health. First, what does it even mean to \u201cheal your gut\u201d? According to gastroenterologist and author Ali Rezaie, MD, it has to do with your gut microbiome. He added that what\u2019s considered \u201chealthy\u201d is &hellip;<\/p>\n","protected":false},"author":3,"featured_media":7223,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-7222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7222","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7222"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7222\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/7223"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7222"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7222"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7222"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}