Your body has a master clock in the brain, known as the suprachiasmatic nucleus (SCN), which runs on a 24-hour light-dark cycle (called your circadian rhythm). But did you know that your gut also follows a 24-hour cycle that’s regulated by sleep, meal timings, and hormones?
When these cycles are in sync, digestion runs smoothly, metabolism stays efficient, and gut microbes function optimally.
When these cycles are disrupted, like when the clocks go forward, your gut gets disrupted too. Remember, your gut loves consistency and is sensitive to sudden changes. This might result in you experiencing:
- Digestive discomfort: Such as bloating or changes in poo habits.
- Changes in appetite or cravings: Feeling extra hungry at odd times or lacking appetite when you “should” be eating.
- Feeling tired or sluggish: which can affect your mood, focus, concentration and memory.
7 ways to support your gut through a clock change
Try these proactive steps to help counteract the effects a time shift can have on your digestive health.
1. Gradually adjust your eating schedule
In the week before the clock change, shift your meals by 15-30 minutes each day toward the new time. This helps your gut adjust slowly instead of all at once. Do the same with your sleep schedule!
2. Stick to regular mealtimes
After the time change, eat your meals at the same local clock time each day. This helps reset your gut’s internal clock faster. Even if you’re not hungry, try to stick to the schedule, your gut will adapt.
3. Get out in the morning sun
Natural light is the strongest signal for your body clock. Spend 10-20 minutes outside in the morning, after your shot of Symprove, to help reset your circadian rhythm, which in turn helps regulate gut function, including digestion.
4. Up the fibre-rich, plant-based foods
Your gut microbes love feasting on the fibre and polyphenols in plant-based foods. These will help keep your gut microbes happy and healthy.
5. Keep hydrated and cut down on caffeine
We always advise you drink more water, but it may also help to avoid drinking coffee from the early afternoon and limiting alcohol.
6. Avoid late-night snacking
Eating too close to bedtime can further confuse your gut’s circadian rhythm. Aim to finish eating at least 2-3 hours before bed to give your digestive system time to rest.
7. Prioritise getting enough sleep in the run-up
Now’s the perfect time to run a sleep MOT using our 20 science-backed tips to up the snooze factor. Check your room’s cool, look at your pre-bedtime winddown routine and ensure you’re getting a good 7-9 hours a night.
Summary
When the clocks go forward, it can affect how you feel. Getting outdoors in natural light, upping the plant-based foods you eat, and sticking to regular mealtimes can help you to gradually adjust.
Don’t forget, your gut loves consistency, so the more you stick to a routine, the easier it’ll be. At Symprove HQ, our gut routines always start with a shot of the good bugs.
