- By Iram Hussain
- Tue, 29 Jul 2025 05:50 PM (IST)
- Source:JND
Good digestion is not only about steering clear of bloating or heartburn — it's also related to your mental wellness. The gut and brain are linked through the gut-brain axis, and taking care of one can care for the other, according to gastroenterologists. Below is a self-care practice supported by digestive specialists that can enhance digestion as well as mood. In aconversation with The Daily Jagran, Dr Anukalp Prakash - Director - Gastroenterology, CK Birla Hospital, Gurugram explained the right self-care routine that helps digestion and mood.
Self-Care Routine That Aid Digestion And Mood
Start The Day With Warm Water And Exercise
Starting your day with a glass of warm water activates digestion and bowel movements. Gentle stretching or a 10-minute walk may also kick-start your digestive system and release endorphins which are mood-boosting.
Eat Regularly And Mindfully
Skipping meals or eating big meals can put pressure on your gut. Doctors suggest taking small, nutritious meals every 3–4 hours, with an emphasis on fibre-rich foods such as fruits, vegetables and whole grains. Eating slowly while chewing food helps ease digestion as well as creates a feeling of calm and fullness.
ALSO READ: 5 Mood-Boosting Foods That Naturally Reduce Anxiety And Stress
Value Probiotics And Prebiotics
Probiotic foods such as yogurt, kefir and fermented vegetables enhance gut flora but prebiotics which are in garlic, onions and bananas nourish the good bacteria. An even balance of the microbiome maintains digestive health and alleviates anxiety and inflammation.
Drink Water All Day
Water keeps your digestive system working efficiently. Gastroenterologists recommend 6–8 glasses of water per day to avoid constipation and aid nutrient absorption.
Cut Back On Processed Foods And Sugar
Highly processed foods and excess sugars alter gut bacteria and can cause mood swings. A low-sugar, high-fibre, natural food diet is best for optimal gut-brain harmony.
ALSO READ: 5 Superfoods That Help To Treat Bloating And Constipation Naturally
Proactively Manage Stress
Recurring stress is a primary initiator of conditions such as IBS and acid reflux. Regular practices of deep breathing, meditation or yoga can tranquillise the nervous system and calm the gut.
Get Adequate Sleep
A restful 7–8 hours of sleep per night enables the gut to repair and reset. Wretched sleep can exacerbate gut symptoms and lead to anxiety and fatigue.