Starting the day with IBD can often be like preparing for an unfamiliar expedition. Each morning brings new challenges and questions, such as, “How will my body behave today?” However, despite these challenges, it is possible to put together a morning routine that will help us start the day with a positive attitude and energy. A morning routine with IBD is a very individual affair, but several steps are offered that can help a wide range of patients.
1) Waking up and taking a moment of calm
For most people with IBD, it is important to start the day slowly and calmly. When you wake up, take a few minutes to yourself, lie in bed and focus on your breathing. This helps reduce morning anxiety, which can be a trigger for unpleasant symptoms. A short meditation or visualisation can also help at this time. Imagine yourself going through a day full of success and peace, which can be very empowering. I treat myself to a moment of peace as the second step in my morning routine. I usually plan my day or do a short meditation. I personally do it for 20 minutes, but even 5 minutes of meditation at the beginning will radically change the morning
2) Hydration is key
After a night’s sleep, the body is dehydrated, so it’s important to start the day with a glass of lukewarm water. You can also add a drop of lemon juice to help kick-start the digestive system. If you are used to eating later, skip this step. Hydration is essential for IBD patients as it helps regulate digestive processes and reduces the risk of inflammation. In my routine, after the first step of calming myself, I drink a glass of plain water.
3) Circadian rhythm and light
Use the morning light to synchronize your circadian rhythm. If possible, spend a few minutes in the fresh air or by a window where you can absorb natural daylight. This step will help improve your mood and adjust your body’s internal clock.
4) Gentle morning exercise
Physical activity is important, but with IBD it needs to be approached with caution. A morning routine could include gentle stretching exercises or yoga postures to help relax the body and improve circulation. If you feel well, you can also add a short walk or a few minutes of light cardio exercise. But remember that every day is different and you need to listen to your body. I make it a habit to exercise for 20 minutes in the morning so that my body sweats, and I start my morning routine with this exercise as soon as I wake up. I try to do my exercise in daylight if possible.
5) Nutritionally balanced breakfast
Food is a key factor for IBD patients. Breakfast should be nutritious but at the same time gentle on the digestive system. Examples might be oatmeal with banana and almond milk or a smoothie of avocado and spinach. Focus on foods that are high in fibre but also easy to digest. I don’t include breakfast in my morning routine, I eat breakfast later. My rule for breakfast is simple: I eat breakfast between 10 and 16 hours after dinner the previous day. I mainly listen to my body, but I try not to eat earlier than 10 hours after the last bite in the evening of the previous day.
6) Planning and mind-setting
Take a few minutes to plan before entering a hectic day. Write down the tasks that lie ahead and prioritize them. This stage will allow you to get an overview of the day and reduce the feeling of stress. It will also help to visualize positive outcomes and affirmations that boost your confidence in yourself. For me, this step is part of the second step.
7) Learning and development
In the spirit of the “5 AM Club” book, include a moment for personal development in your morning routine. This could be reading an inspirational book, learning something new or listening to a podcast. Dedicate this time to your growth and expanding your horizons. I include learning in the third 20 minute step after waking up.
8) Adapting the routine to your needs
Remember that the morning routine with IBD is very individual. Each patient has different needs and what works for one may not work for another. It is important to be kind to yourself and adapt your routine according to your current state of health, energy and needs.
Conclusion
Creating a morning routine with IBD is a way to take control of your day and live it on your own terms. Although IBD brings uncertainty to your life, small steps and activities can make a significant contribution to your overall well-being. Let your feelings guide you, listen to your body, and don’t be afraid to experiment with what works best for you.
