As the seasons change and winter's chill settles in, our bodies undergo a profound transformation that extends far beyond the need for warmer layers. This seasonal change isn't just about bundling up and sipping hot cocoa; it profoundly impacts our gut microbiome—the intricate ecosystem of microbes that plays a vital role in our overall health and well-being. Fascinating research has revealed that even with a consistent diet, the shift to winter can bring about significant changes in the composition and behavior of our gut bacteria.1
This discovery underscores the importance of aligning our daily routines with the natural rhythms of the seasons to support our gut health. The gut microbiome influences crucial aspects of our well-being, from digestion and nutrient absorption to immune function and mood regulation. For those of us attuned to the intricate dance between our bodies and the environment, understanding and adapting to these seasonal shifts is crucial for maintaining optimal health.
To help you navigate the winter months, take time to reconsider your AM and PM routine From morning rituals that kickstart your digestive fire to evening habits that promote restorative sleep, here are some ideas and actionable steps to optimize your microbiome health this winter.
Morning Routine: Awaken your microbiome
Start with a gut-friendly hydration ritual
Begin your day with a large glass of room-temperature water infused with a squeeze of fresh lemon to rehydrate your body after a night’s sleep. This simple act stimulates digestive enzymes, supports liver detoxification, and provides a gentle alkalizing effect. For an extra microbiome boost, consider adding a pinch of high-quality sea salt to your morning water. This provides trace minerals and can help stimulate the production of stomach acid, setting the stage for optimal digestion throughout the day.2
Harness light and timing for gut health
Start your day with 5-10 minutes of natural morning sunlight exposure, ideally within the first hour of waking. This simple practice helps regulate your body's internal clock, which directly influences digestive function and microbiome activity throughout the day. For optimal results, receive this light through your eyes (without looking at the sun directly) while outdoors or by a bright window, and resist the urge to check emails or scroll through devices during this time. When it comes to your morning caffeine, consider delaying coffee or tea until 90 minutes after waking to work with your body's natural cortisol rhythm. This strategic timing not only supports healthy energy levels but also promotes optimal gut motility and digestive function when paired with your fiber-rich breakfast.
Engage in mindful movement to stimulate digestion
Gentle movement, such as yoga, has been shown to have positive effects on the gut microbiome.3 A 10-15 minute yoga sequence focusing on twists and forward bends can help massage internal organs, stimulate peristalsis (the wave-like muscle contractions that move food through your digestive tract), and reduce stress, which is known to negatively impact gut health. Try incorporating poses like Cat-Cow, Seated Twist, and Child's Pose into your morning routine, focusing on deep, diaphragmatic breathing to support the gut-brain axis.4
Fuel your microbiome with a fiber-rich breakfast
The food choices you make at breakfast set the tone for your microbiome's activity throughout the day. In winter, opt for warm, nourishing meals that are rich in prebiotic fibers – the preferred fuel for your beneficial gut bacteria. Consider options like steel-cut oats topped with a variety of nuts, seeds, and berries; a warming vegetable and bone broth soup with added leafy greens; or a savory breakfast bowl with quinoa, roasted winter vegetables, and a soft-boiled egg. These choices provide a diverse range of plant fibers, which have been shown to increase microbial diversity in the gut.5
Incorporate fermented foods for a probiotic boost.
Embrace the tradition of fermented foods during the winter months. These probiotic-rich delicacies not only add depth and complexity to your meals but also introduce beneficial bacteria to your gut ecosystem. Try incorporating small servings of homemade sauerkraut, kimchi, kefir, or yogurt (if dairy is well-tolerated) or miso paste stirred into your morning soup. Regular consumption of fermented foods has been shown to increase microbial diversity and reduce markers of inflammation.6
Take your personalized Viome supplements.
Based on your unique Viome test results, you may have been recommended specific supplements and biotics to support your gut health. Winter is a crucial time to stay consistent with these personalized recommendations. For optimal absorption, take your supplements as directed, typically with or just after your breakfast.
Brew a cup of gut-loving herbal tea
As you transition into your day, consider brewing a cup of herbal tea that supports digestive health, such as ginger, peppermint, or fennel tea. These warming beverages can soothe the digestive tract, reduce bloating and gas, and provide antioxidants that support overall gut health.
By implementing these morning practices, you're setting a strong foundation for microbiome health that will carry you through the winter days ahead.* Consistency is key—make these habits part of your daily rituals for the best results.
Evening Routine: Nourish and restore your gut
As the short winter day winds down, it's time to shift gears and prepare your body and microbiome for rest and restoration. Your evening routine is just as crucial as your morning habits in maintaining a healthy gut ecosystem.
Prepare a microbiome-friendly dinner
The evening meal is an opportunity to nourish your gut with foods that support microbial diversity and function. In winter, focus on seasonal root vegetables rich in resistant starch, like sweet potatoes and parsnips; cruciferous vegetables, such as Brussels sprouts and kale, which contain sulfur compounds beneficial for detoxification; and slow-cooked soups and stews that are easy to digest and warming for the body. Include a variety of colorful plant foods to ensure a wide range of polyphenols, which act as prebiotics and antioxidants in the gut.7
Engage in stress-reducing activities
Winter evenings can be ideal for stress-reduction practices, which are crucial for maintaining a healthy gut-brain axis. Chronic stress has been shown to negatively impact the gut microbiome, potentially leading to dysbiosis and increased intestinal permeability.8 Consider activities such as meditation, mindfulness practices, gentle yin yoga or stretching, journaling, or reading. Aim for at least 20-30 minutes of stress-reducing activities in the evening to help calm your nervous system and, by extension, support your gut health.
Create a sleep-promoting environment
Quality sleep is essential for microbiome health, and winter's long nights are perfect for prioritizing rest. Research has shown that sleep disturbances can alter the composition and function of the gut microbiome.9 To optimize your sleep environment, keep your bedroom cool (around 65°F or 18°C) to promote melatonin production, use blackout curtains or an eye mask to block out any artificial light, and consider using a white noise machine or app to mask disruptive sounds.
Implement a digital sunset.
The blue light emitted by electronic devices can disrupt your circadian rhythm and, consequently, your gut health. Implement a "digital sunset" by turning off all screens at least 1-2 hours before bedtime. Instead, engage in relaxing activities like reading a physical book, listening to calming music or guided relaxation, or having a quiet conversation with family members. This practice supports better sleep and allows your digestive system to wind down without the stimulation of digital engagement.
Sip on a gut-soothing nighttime elixir
Before bed, consider preparing a warm, comforting drink that supports digestive health, such as golden milk made with turmeric (known for its anti-inflammatory properties), chamomile tea (recognized for its calming effects on both the mind and the digestive system), or a small amount of bone broth (rich in gut-supporting amino acids like glutamine). Avoid caffeinated beverages or large amounts of liquid close to bedtime, which could disrupt your sleep.
Practice gratitude for your microbiome
End your day with a moment of gratitude focused on your gut health. Practicing gratitude has been shown to positively affect overall well-being, which can support a healthy gut-brain axis.10 Spend a few minutes reflecting on or journaling about the nourishing foods you've eaten throughout the day, the ways your body has served you, and your commitment to supporting your microbiome health. This practice can reinforce positive habits and create a mindset of care and attention towards your gut health.
Care for your microbiome all winter
As we navigate the winter months, our approach to health and wellness must evolve to meet the unique challenges of the season. By implementing a thoughtful AM and PM routine that prioritizes microbiome health, we can not only survive but thrive during this time of year.
The practices outlined in this article – from morning hydration rituals to evening relaxation techniques – work synergistically to support a robust and diverse gut ecosystem. This, in turn, bolsters our immune system, stabilizes our mood, enhances our digestion, and improves our overall resilience to stress.
While these practices are generally beneficial, true optimization lies in personalization based on your unique biology through Viome's cutting-edge testing and insights. By listening to your body, staying consistent with your routine, and remaining open to adjusting your approach as needed, you're setting the stage for a winter season marked by vitality and well-being.
As you experiment with these microbiome-nurturing habits, you're not just supporting your health for the winter ahead – you're laying the groundwork for year-round wellness, deeply rooted in the incredible ecosystem within you. Here's to a season of thriving from the inside out.
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