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Feeling Tired After A Good Night’s Sleep? It Can Be A Sign Of An Unhealthy Gut

Feeling Tired After A Good Night’s Sleep? It Can Be A Sign Of An Unhealthy Gut

Have you been getting enough sleep lately and you’re not sick or going through any stressful changes in your life? But for some reason, you’re still feeling tired? This could be the sign of poor digestive health, as our stomach is lined with a complex system of neurons, referred to as the second brain[1], which does more than just digesting food. If your digestive system is not working correctly, your body can become a toxic environment, which leads to fatigue.

What Can You Do to Maintain a Healthy Gut and Stop Feeling Tired?

Having healthy digestion requires commitment and lifestyle changes. Although, there are some things you can start doing now to get you on the right track. The tips below are just to help alleviate you from feeling tired. After you start to get your energy back, you’ll be motivated to take on bigger health changes.

1. Stop Snacking! Eat an Apple Instead!

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    Apples are full of pectin, which has both soluble and insoluble fiber. Soluble fiber absorbs water, making you feel full for longer. Insoluble fiber helps smooth the stool in your intestines. This gets your digestive system moving which helps prevent constipation. So, next time you want a bag of chips, grab an apple instead. Just make sure to increase your water intake as you consume more fiber to prevent digestive problems. You should stop feeling tired once your digestion improves. [2]

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    2. Drink More Coffee, Tea, or Milk

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      If you love coffee, this should be an easy fix. Not only will the caffeine help with feeling tired, but it also promotes movement in your colon muscles which gets your entire digestive system moving. This can help eliminate constipation and expel the buildup of toxins in your body. The caffeine in tea has the same effect. [3]

      Drinking fat-free milk helps your body increase the production of two peptide hormones. These hormones are beneficial in stimulating the digestive tract to help you get rid of built up toxins and waste. If you’re lactose intolerant, however, avoid this tip. [4]

      3. Don’t Drink Cold Beverages!

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        Surprised? According to traditional Chinese medicine, everything we put into our bodies should be close to its temperature. This is because you have enzymes in your stomach that can only survive at body temperature. When you down an ice cold refreshment, it lowers your internal temperature and slows down digestion. This means your waste is not expelled and provides the perfect environment for increased bacterial production. What can you do instead? Drink warm or room temperature water, particularly in the morning and on an empty stomach to stop feeling tired and avoid constipation. [5]

        4. Start Stretching

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          Stretching your body or doing yoga poses can also help relieve constipation. According to Dr. Rebekah Gross, a gastroenterologist and clinical assistant professor of medicine at NYU Langone Medical Center, stretching helps move food, gas, and waste through your digestive system. [6]

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          One excellent stretch to stimulate digestive function is:

          1. Lay down on the floor.

          2. Stretch legs and raise arms above your head, flat on the floor.

          3. Raise your left knee and hug it to your chest with both hands.

          4. Hold it for 10 seconds.

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          5. Then, lift your leg at a 90° angle to the floor.

          6. Hold onto your leg with both hands, just below your ankle.

          7. Maintain this position for 10 seconds.

          8. Then, cross your left leg over your right knee.

          9. Grab your right knee with both hands and stretch it toward your chest.

          10. Switch sides and repeat.

          Watch this video to see it done.

          Reference

          [1] https://www.scientificamerican.com/article/gut-second-brain/
          [2] http://healthyeating.sfgate.com/digestive-benefits-apples-5707.html
          [3] http://www.medicaldaily.com/home-remedies-constipation-6-unlikely-foods-will-make-you-go-286300
          [4] http://www.dairyreporter.com/Ingredients/Scientists-claim-fat-free-milk-could-relieve-constipation
          [5] https://universaltcm.wordpress.com/education-information/cold-foods-cold-drinks-caused-health-problems/
          [6] http://www.womenshealthmag.com/fitness/yoga-for-constipation

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          Amber Pariona

          EFL Teacher, Lifehack Writer, English/Spanish Translator, MPA

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          Last Updated on March 13, 2019

          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

          Have you gotten into a rut before? Or are you in a rut right now?

          You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

          Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

          1. Work on the small tasks.

          When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

          Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

          2. Take a break from your work desk.

          Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

          Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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          3. Upgrade yourself

          Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

          The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

          4. Talk to a friend.

          Talk to someone and get your mind off work for a while.

          Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

          5. Forget about trying to be perfect.

          If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

          Just start small. Do what you can, at your own pace. Let yourself make mistakes.

          Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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          6. Paint a vision to work towards.

          If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

          Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

          Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

          7. Read a book (or blog).

          The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

          Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

          Check out the best selling books; those are generally packed with great wisdom.

          8. Have a quick nap.

          If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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          9. Remember why you are doing this.

          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

          10. Find some competition.

          Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

          Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

          11. Go exercise.

          Since you are not making headway at work, might as well spend the time shaping yourself up.

          Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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          Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

          12. Take a good break.

          Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

          Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

          Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

          More Resources About Getting out of a Rut

          Featured photo credit: Joshua Earle via unsplash.com

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