For many of us, January is at the opposite end of the spectrum from ‘The Most Wonderful Time of the Year’. All too often, we’re left bloated and sluggish from all that overindulgence over the festive season. Daylight has gone by 5pm, the weather is miserable, and spring is months away – so it’s easy to find excuses not to venture outside to exercise. Oh, yes, and we’re broke too!
Why your gut may not be feeling so jolly after Christmas
It's well known that rich food, an excess of alcohol and late nights all take their toll on your gut. I don’t know anyone for whom Christmas doesn’t also come with a side portion of stress, which can delay gastric emptying and contribute to bloating and a disrupted bowel habit. There’s a good chance your regular exercise routine – which gets your bowels as well as your muscles moving – has also been put on hold.
But here’s the good news! You don’t have to completely revamp your life to get your bowels and your body feeling better. In fact, a series of sustainable 10-minute wins can get you back on track.
The power of a morning routine
Your circadian rhythm is the natural ebb and flow of your body’s functions over 24 hours. It regulates cycles of wakefulness and sleepiness, along with hormones, body temperature and appetite.
The same daily fluctuations apply to your bowels. As your body clock shifts, your gut motility varies – one of the reasons the most common time for a bowel movement is when you wake up or after breakfast. And a disrupted body clock has been linked to a variety of gut disorders, including constipation and irritable bowel syndrome. This is closely linked to your gut microbiota – the trillions of bacteria which live naturally in your gut – which are adversely affected by unhealthy food, alcohol and lack of sleep too.
Your body thrives on routine. A consistent pattern is more important than the time you wake – whether you’re a ‘lark’ who wakes with the birds or an evening-loving ‘owl’ is also governed by your natural circadian rhythm. So, it’s consistency, rather than timing that matters. Getting back into a regular rhythm of getting up, showering, eating breakfast, leaving for the office or turning on the computer to start work will contribute to this.
But you can greatly amplify the benefits by leaving yourself a 10-minute window, built into your daily routine, to give yourself some gut wins.
6 10-minute gut health wins
1. The prep-ahead microbiome boost
Why? Fruit, vegetables, whole grains (including oats), nuts and seeds are all great for feeding the good bacteria in your gut microbiome. Having a jar of ready-mixed seeds and nuts on the counter, or overnight oats ready in the fridge makes them a convenient way to pump-prime your microbiome in the morning.
How? Use a variety of nuts and seeds for a ready mix – they all contain different combinations of minerals, vitamins and healthy oils. For overnight oats, soak 50g rolled porridge oats and a pinch of cinnamon in 100ml of milk or water. Leave it in the fridge overnight and loosen with a little more liquid if needed, then top with your choice of yoghurt, berries, nut butter, seeds and a (small!) drizzle of honey.
2. Hydration primer
Why? Water really is the stuff of life. Being dehydrated puts your kidneys under pressure and makes you more prone to cystitis. It also means your body will reabsorb more fluid from your large bowel, increasing the likelihood of bloating, tummy pain and constipation.
How? Keep a large glass in your bathroom and drink a glass of water before your morning shower.
3. The 10-minute kitchen disco
Why? Physical activity increases blood flow, oxygen, and nutrient delivery to the brain and gets your bowels moving. The hit of serotonin – the body’s feel-good hormone – also helps counteract stress hormones such as cortisol, leaving you chiller for the day.
How? Don’t use the sort of music that tempts you to jump up and go straight down into the splits – this is about warming your body up! Choose songs with a regular beat that you can march on the spot or sway your hips to. Do it while the kettle is boiling.
4. Mindful does it
Why? Mindfulness is the practice of being fully present in the here and now. It’s about paying attention to your surroundings – the sensations, the smells, the sounds. There’s good evidence that it can reduce stress, which is known to be a major trigger of gut problems.
How? When you wake up, set aside 10 minutes in a quiet space. Sit comfortably in a relaxed position and start by focusing on your breathing. Pay attention to how your body feels, to sounds and sensations. If your mind wanders, don’t beat yourself up: it takes time to master mindfulness. Just bring your mind gently back to what’s in your immediate, present environment.
5. Add a live topper
Why? Shop-bought cereals are often low in nutrients. A mix of live yoghurt (which contains healthy bacteria) and fruit will nourish your microbiome. Spices like cinnamon also each count as ¼ of a ‘point’ in your aim to clock up 30 points a week of different plants – fruit, vegetables, wholegrains, legumes, nuts, seeds and herbs also help you towards your goal.
How? Keep a tub of live yoghurt in the fridge, along with a variety of fruits (berries, stone fruit, apples, bananas, citrus fruits). Sprinkle ¼ teaspoon of ground cinnamon on top. Remember that each type only counts a single point to your maximum, no matter how often you eat it, towards your 30 points. The key is variety.
6. The one-stop-sooner walk
Why? Even 10 minutes a day of aerobic exercise – the kind that gets you breathing a little quicker and makes your heart beat a bit faster – will benefit your heart, your lungs, your joints and of course your gut.
How? If you commute to work on public transport, have a look at your route and aim to get off the train or bus one stop earlier and walk the last 10 minutes. Even if you drive to work, could you park your car ½ a mile away from the office?
How to ‘habit stack’
There are two main keys to making positive changes to your lifestyle. The first is to be realistic – nobody went from couch to 5km in a day. The second is consistency: while it’s often quoted that habits take 28 days to form, studies show it can take much longer. So, giving yourself a helping hand by tying your new, healthy habits to existing ones which are long ingrained can really help you persevere until it’s second nature.
For instance, you could start by adding the ingredients for overnight oats or a nut/seed topped to your shopping list and setting a reminder in the evening to get them ready. Set your alarm 10 minutes earlier, so you’ll have time to add a 10-minute walk to your morning commute. Put the water glass by your toothbrush, along with a note about your mindfulness moments.
Frequently asked questions
Q. Is 10 minutes really enough?
A. Yes, absolutely. In fact, if you start small, you’re more likely to persist, and sticking with small new healthier habits means they’re more likely to become part of your daily routine. Small, incremental changes really do add up.
Q. What should I do it I feel bloated?
A. Bloating can be a result of constipation, so while you may be tempted to restrict your fluid intake it can actually make your symptoms worse. Moving regularly will also help get your bowels going. And of course, upping your fibre intake will help keep your bowels regular and reduce bloating due to constipation. Seek medical help if you get any ‘red flags’ such as persistent bloating (that doesn’t come and go over the day); feeling full early after eating; losing weight without meaning to; a change in your bowel habit; blood in your poo or black, tarry poos; new, persistent or repeated tummy pain; or food ‘sticking’ when you swallow.
Q. How should I time coffee and breakfast?
A. Drink your glass of water first thing on waking. Then use your 10-minute window for one or two small wins before you enjoy your coffee and breakfast.
Q. How should I time supplements?
A. Water-soluble vitamins (including vitamin C and most B vitamins) dissolve quickly in water and can usually be taken on an empty stomach (high dose vitamin C can cause side effects if taken without food). However, remember that your body can’t store water-soluble vitamins so you need to take them regularly. Fat soluble vitamins, including vitamins A, D, E and K are best taken with food containing some fat to help your body absorb them more efficiently. If you’re taking supplements of calcium and iron, remember that they can compete with each other for absorption if they’re taken together, so take them separately. Also remember that some supplements can interfere with prescribed medication – always check with your pharmacist. Symprove should be taken on an empty stomach first thing in the morning to maximise the benefits.
Your 10-minute plan in summary
Start your day with a simple 10-minute window before breakfast. Find a few small changes that will add up to a whole new you. In that window, use a combination of top tips that will benefit your body and your mind - move, prep your fibre, use mindfulness or focused breathing exercises to get you ready for the day.
Keep it simple and consistent; your gut will thank you for building in small wins, every morning.
Sources
Disruption of Circadian Rhythms and Gut Motility. J Clin Gastroenterol. (2020). Link.
How are habits formed: Modelling habit formation in the real world. Eur J Social Psychology. (2009). Link.
Circadian rhythms: Of owls, larks and alarm clocks. Nature. (2009). Link.
Effectiveness of stress management interventions to change cortisol levels: a systematic review and meta-analysis. Meta-Analysis Psychoneuroendocrinology. (2024). Link.
Correlation between cortisol level and serotonin uptake in patients with chronic stress and depression. Cogn Affect Behav Neurosci. (2001). Link.
Impact of peripheral circadian misalignment and alcohol on the resiliency of intestinal barrier and microbiota. Gut Microbes. (2025). Link.
