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Hindustan Times
4 days ago
- Health
- Hindustan Times
Gastroenterologist shares his morning routine for a healthy liver and gut - and why you should try it too!
Did you know that 70-80 percent of your immune cells are present in your gut? That itself underlines the importance of gut and liver health in our overall well-being. As digestive diseases rise across the world, there's a parallel curiosity in ways to keep gut health in check. So, we asked a gastroenterologist - who specialises in digestive issues - about his own morning habits for a healthy gut. You'd be surprised by how simple and easy-to-follow his routine is. Start your day with lukewarm water and don't force bowel movements, suggests a gastroenterologist.(Instagram) Morning habits for a healthy liver and gut Setting a consistent morning routine focused on nurturing these vital organs can set a positive tone for the day ahead. 'When a healthy gut and liver are on the agenda, prevention and habit are paramount. As dietary trends rise and fall, and supplements pour in, promising lightening-fast gut fixes, as a gastroenterologist, I suggest something much simpler: daily habit consistency,' Dr Anukalp Prakash, Director of Gastroenterology, CK Birla Hospital, tells Health Shots. Here are the gastroenterologist's tips based on his own routine for liver and gut health: 1. Start with hydration Instead of reaching for caffeine right away, begin the day with hydration. 'I start each morning with a large glass of lukewarm water, enhanced with a few drops of lemon,' he explains. This not only flushes out toxins but also jumpstarts your metabolism and supports liver detoxification. While lemon may not "cleanse" the liver drastically, it does promote mild bile production, aiding digestion after a night of fasting. 2. Engaging in mindful movement Rather than immediately diving into work, dedicate 20–30 minutes to yoga or a refreshing walk. Movement is essential for both gut and liver health, as it helps maintain regular bowel movements and improves circulation to the digestive organs. His routine includes gentle stretches, core-focused asanas, and deep breathing exercises. These practices stimulate the parasympathetic nervous system, which supports digestion and helps reduce bloating. 3. Avoid caffeine on an empty stomach While caffeine is a morning staple for many, consuming it on an empty stomach can irritate the digestive lining, especially for those with conditions like acid reflux. 'I prefer to enjoy my coffee after breakfast,' he advises, allowing time for proper digestion before stimulating the stomach. 4. Enjoy a gut-friendly breakfast Breakfast is a crucial meal that should be leisurely and high in fibre. A typical meal might consist of rolled oats topped with chia seeds, nuts, and fresh fruit, or a nutritious vegetable-filled moong dal chilla (lentil pancake) accompanied by curd. 'Fermented foods like curd provide valuable probiotics, while prebiotics from oats and bananas feed beneficial gut bacteria,' he mentions. Occasionally, she might add a hint of jaggery or turmeric, both of which are known for their liver-supporting properties in Ayurvedic medicine. 5. Avoid ultra-processed foods Steering clear of processed cereals, sugary drinks, and convenience foods in the morning is vital. 'Such items often spike insulin levels and contain additives that can harm gut flora and overwork the liver,' he warns. The quality of your first meal sets the tone for your metabolism for the rest of the day. 6. Embrace a natural bowel routine For optimal gut function, it's essential not to force bowel movements. 'Many people mistakenly try to induce a bowel movement with coffee or laxatives,' he notes. Instead, encourage natural rhythms by maintaining proper hydration, engaging in regular exercise, and incorporating dietary fibre. 7. Quick morning health check Before brushing his teeth, he examines his tongue and skin for signs of digestive issues. 'A coated tongue or dull skin can signal underlying digestive or liver problems,' he emphasises. Paying attention to such signals is essential for maintaining overall health. Summary Dr Anukalp Prakash's straightforward approach is genuinely practical. You don't need expensive detox products or extreme diets to support liver and gut health. His insights suggest that optimal health is less about drastic changes and more about incorporating mindful practices into our daily lives.
Hindustan Times
13-06-2025
- Health
- Hindustan Times
Skipping meals on weekdays and bingeing on weekends? Gastroenterologist explains how this habit harms your gut
Lifestyles are increasingly becoming erratic, with the hustle hard mindset on weekdays and the resultant fatigue leading to mindless indulgence in the name of unwinding. This shift is noticed in the eating habits, weekdays filled with excessive caffeine, rushed lunches, and sometimes even missed meals. Meanwhile, weekends turn into a free-for-all of takeout, late-night snacks, processed foods, drinks and a lot of overeating. But this unpredictable eating cycle is silently wrecking your gut health. In an interview with Dr Anukalp Prakash, Director of Gastroenterology, CK Birla Hospital, Gurugram, elaborated how this common pattern of weekend overindulgence followed by weekday neglect is bad for your gut health, triggering gastrointestinal issues. He noted, 'As a gastroenterologist, I commonly encounter individuals who are not aware that most of their symptoms, bloating, acidity, constipation or diarrhoea, or even long-term digestive problems, result from unstable eating patterns. The weekend binge, weekday crash cycle is a sustainable lifestyle only in the short term, yet it puts undue stress on the gut and deranges its function in the long run. The secret to long-term digestive well-being isn't deprivation or excess, but balance.' The gastroenterologist further shared a guide, covering how the common weekday and weekend eating patterns look and what the resultant consequences are on your gut: The gut is not prepared to manage feast-or-famine patterns. Continuously oscillating between overeating and undernourishment can lead to: 1. Induce functional gastrointestinal disorders such as dyspepsia and IBS. 2. Boosts the risk of acid reflux, constipation, and diarrhoea. 3. Weaken gut immunity, with increased susceptibility to infections. 4. Contribute to metabolic conditions such as insulin resistance and non-alcoholic fatty liver disease (NAFLD). 5. Affect mental health through the gut-brain axis—bad gut health can exacerbate anxiety, fatigue, and brain fog. 1. Maintain a regular meal timing: ALSO READ: IBS vs IBD: Gastroenterologist shares the main differences between the two common gut conditions Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
10-06-2025
- Health
- Hindustan Times
Gastroenterologist shares why so many Indians use antacids, reveals 5 big risks
If having antacid has become a post-meal norm for you, then it's time to rethink your choices. Acidity is an uncomfortable situation to be in, making the med feel like a saviour, and before you know, it has become a habit. It's easy to dismiss poor dietary choices when you think an antacid has your back (or at least that's what you thought). While antacids may be a quick fix but in the long run, it's not a solution. Your trust fall on antacid may eventually turn disastrous, it's only a matter of time. Act before antacids backfire, and choose safer alternatives to address gas problems. In an interview with HT Lifestyle, Dr Anukalp Prakash, Director of Gastroenterology at CK Birla, Gurugram, warned against the casual use of antacids. Addressing the dangerous trend of casually consuming antacids, Dr Prakash said, 'India's drugstores are filled with antacids, those fizzy tablets, chewables, or syrups that we usually reach for after a spicy dinner or a gassy day. But as a gastroenterologist, I've witnessed the flip side of this dependency. The increasing trend of self-medication with antacids is not just a cultural practice, it is a manifestation of underlying lifestyle and medical problems that require better treatment.' Dr Anukalp Prakash shared a detailed guide with us, highlighting why Indians use antacids, the big risks of overusage, safer alternatives and when to go see a doctor: Occasional usage is okay, regular antacid consumption, particularly without medical guidance, can cause: They both relax the lower esophageal sphincter and inflame the gut lining, enhancing acid reflux. Allow digestion time for your stomach first. Raise the head of your bed if nocturnal reflux is an issue. If symptoms persist, your doctor may recommend endoscopy or tests for H. pylori, a common bacterial infection that causes acidity, ulcers, and even long-term stomach issues. Seek help if: 'Acidity is normal, but only so long as it's rare or occasional. Antacids give fast relief, but they don't fix the issue. A whole approach, lifestyle, diet, and medical advice, gives longer and safer relief. Don't self-treat endlessly; your gut wants better attention,' Dr Anukalp Prakash concluded. ALSO READ: IBS vs IBD: Gastroenterologist shares the main differences between the two common gut conditions Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
06-06-2025
- Health
- Hindustan Times
IBS vs IBD: Gastroenterologist shares the main differences between the two common gut conditions
Gut health is getting spotlighted in wellness conversations today, and for all the right reasons. Because of the growing discourse around it, there are a lot of remedies and superfoods for common, upset gut issues like bloating, acid reflux, or diarrhoea. But what if these gut issues are actually signs of underlying health conditions that require medical intervention, not just your go-to gut superfoods? IBS and IBD typically share very similar symptoms and may even be confused with everyday digestive issues like bloating, which commonly happens after a heavy meal. It's common to brush them off as minor issues, but they can also hint at IBS and IBD. In an interview with HT Lifestyle, Dr Anukalp Prakash, Director of Gastroenterology at CK Birla, Gurugram, shared the key differences between IBS, IBD, and their symptoms, diagnosis and treatments. He explained the basics, addressing the confusing overlap of symptoms, 'The spread of digestive health problems is on the rise, and two conditions frequently mentioned in such a context are IBS (Irritable Bowel Syndrome) and IBD (Inflammatory Bowel Disease). Even though the two share a common set of symptoms and both involve the gastrointestinal (GI) tract, they are quite distinct in causes, implications, and treatment approaches. Understanding the difference is key to effective management and future well-being. Both IBS and IBD benefit from early diagnosis to be treated most effectively and with the best long-term prognosis.' Dr Anukalp Prakash shared a detailed guide with HT Lifestyle, distinguishing the key differences between IBS and IBD, along with treatment pathways: ALSO READ: Tired of chronic constipation? Doctor reveals 3 seeds to add to your diet for a healthier gut Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
