Inflammation and weight gain are prevalent concerns that can significantly impact overall health and well-being. Chronic inflammation is linked to various health issues, including obesity, while excess weight gain can exacerbate inflammatory responses in the body. However, adopting simple morning routine habits can be an effective strategy to mitigate inflammation and prevent weight gain.
We spoke with Lisa Andrews, MEd, RD, LD, registered dietitian nutritionist at the BodybuildingReviews, to learn about two simple habits you can add to your morning routine to avoid inflammation and weight gain. She revealed that focusing on gut health and doing stretches in the morning are some of the most effective habits.
Focus On Gut Health
Focusing on gut health as a morning habit is a proactive strategy to combat inflammation and prevent weight gain. The gut microbiota plays a crucial role in regulating immune function and inflammation throughout the body. By starting the day with gut-friendly foods such as probiotic-rich yogurt (not the processed ones) or fermented foods like kimchi or sauerkraut, individuals can promote a healthy balance of gut bacteria, which in turn can help reduce inflammation. Additionally, incorporating fiber-rich foods like fruits (berries are great!), vegetables, and whole grains into breakfast can support digestive health and promote feelings of fullness, potentially aiding in weight management.
"Taking care of your gut microbiome is important for reducing inflammation, protecting your immune system, and preventing weight gain. Despite the low-carb craze, healthy carbs like oatmeal or whole-grain bread provides necessary fiber to feed your gut bacteria. Research shows that some of the most anti-inflammatory foods include: oatmeal, ground flaxseed, berries, apples," Andrews notes, and these are all foods you can easily incorporate into your breakfasts.
Stretching In The Morning
Engaging in gentle stretching exercises upon waking can help improve blood circulation, reduce muscle tension, and promote flexibility. By loosening tight muscles and joints, morning stretching can alleviate stress on the body and reduce the risk of inflammation. Moreover, incorporating stretching into a morning routine encourages physical activity and sets a positive tone for the day, potentially motivating individuals to engage in further exercise and healthy behaviors. Regular physical activity has been shown to help regulate inflammatory responses in the body and support weight management.
"An animal study found that stretching can reduce inflammation in connective tissue. This may aid in weight management because if you aren't in pain, you're more likely to do regular exercise, which could [reduce] your risk for weight gain," Andrews shares.
You don't need to dedicate a whole hour for morning stretches, as Andrews says, "Another study published in 2017 also indicates that stretching for just 20 minutes per day reduces inflammation as well."
