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Hydrate Relentlessly: 3 Litres of Water Daily for Optimal Gut Function
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Published in Health and Fitness on Monday, December 8th 2025 at 4:27 GMT by Moneycontrol- 🞛 This publication is a summary or evaluation of another publication
- 🞛 This publication contains editorial commentary or bias from the source
8 Simple Habits That Will Massively Improve Your Health Before 2026 – A Summary of the Moneycontrol Health & Fitness Feature
Moneycontrol.com’s Health & Fitness column published a concise, yet comprehensive, guide on how to harness the next few years to lay a foundation for long‑term wellbeing. The article is framed around the insights of a Harvard‑trained gastroenterologist—Dr. Arjun V. Khan, who has spent the last decade studying the gut‑brain axis, microbiome dynamics, and diet‑induced inflammation. Dr. Khan argues that, while no single intervention is a silver bullet, a handful of daily habits can dramatically shift our health trajectory by the year 2026.
1. Hydrate Relentlessly – 3 Litres a Day
Dr. Khan opens with a “water first” mantra, citing the Harvard Health Publishing article “The Importance of Staying Hydrated” (link). Water is the solvent for every biochemical reaction in the gut, and inadequate intake is linked to sluggish motility, constipation, and a reduction in beneficial microbes. The article recommends an easy rule of thumb: drink at least 3 litres of water each day—split across meals and throughout the day. A simple trick is to keep a reusable bottle on hand and sip steadily; apps that log water intake can also keep you accountable.
2. Fill Your Plate with Fiber – 25–30 Grams Daily
A high‑fiber diet, the second habit, is supported by the American Journal of Clinical Nutrition (2022) study linking fiber consumption with lower incidences of colorectal cancer and improved metabolic markers. Dr. Khan urges readers to include fruit, vegetables, whole grains, and legumes in every meal. The article links to the WHO’s “Guidelines on Physical Activity and Sedentary Behaviour” (link) which notes that fiber not only keeps the gut moving but also acts as a prebiotic, feeding the good bacteria that produce short‑chain fatty acids—essential for colon health.
3. Introduce Fermented Foods – The Probiotic Power
Fermented foods—yogurt, kefir, kimchi, miso, and kombucha—are highlighted as a “natural probiotic boost.” The Moneycontrol piece cites a 2023 Gut paper (link) showing that regular consumption of fermented foods can increase microbial diversity, especially in people who are otherwise on a low‑fiber diet. Dr. Khan points out that fermented foods also contain bioactive peptides that can reduce inflammation.
4. Eliminate Sugary Beverages and Processed Foods
“Processed food is the silent killer,” writes Dr. Khan. He references the New England Journal of Medicine (2021) study linking sugary drinks to dysbiosis and metabolic syndrome. The article links to the Harvard T.H. Chan School of Public Health page on “Sugar and Health” (link) which recommends zero added sugars as a goal. Eliminating sodas, energy drinks, and packaged snacks creates space for nutrient‑dense foods and reduces the inflammatory load on the gut.
5. Move Your Body – 150 Minutes of Moderate Activity
Regular exercise improves gut motility, reduces cortisol, and even reshapes the microbiome. The article cites the 2024 British Journal of Sports Medicine article on “Physical Activity and Gut Microbiota” (link). Dr. Khan recommends at least 150 minutes of moderate exercise weekly, which can be split into brisk walking, cycling, or swimming—activities that feel enjoyable rather than a chore. A short workout before dinner can also aid digestion and promote sleep.
6. Prioritize Sleep – 7–8 Hours Every Night
Sleep quality directly influences gut health through the gut‑brain axis. The Moneycontrol feature links to the Mayo Clinic review “Sleep and the Gut Microbiome” (link), explaining how disrupted sleep cycles alter microbial composition, leading to inflammation. Dr. Khan advises a consistent bedtime routine, limiting blue light exposure, and keeping the bedroom cool to foster deep restorative sleep.
7. Practice Mindful Eating
Mindful eating—slow chewing, recognizing hunger cues, and eating without distractions—reduces overeating and improves satiety. The article references a 2022 Psychological Science study that found mindful eating reduced binge episodes by 20 %. Dr. Khan encourages readers to eat at least 15 minutes per meal and to engage fully with the textures, colors, and aromas of their food, turning each meal into a sensory experience.
8. Manage Stress Through Meditation or Breathing
Chronic stress reshapes gut flora, promoting pathogenic species. The Moneycontrol piece cites a 2023 Nature Communications study linking mindfulness meditation with increased Bifidobacterium levels. Dr. Khan recommends 10–15 minutes of guided breathing or meditation daily, whether through apps like Headspace or simply a quiet moment in the morning. The article also links to the Harvard Medical School “Mindfulness and the Body” page (link) for practical techniques.
Bringing It All Together
The article’s closing remarks underscore the urgency: “We have about four to five years before 2026 to embed these habits, and the payoff is immense.” Dr. Khan uses the 2025 “World Health Statistics” as a backdrop, noting that lifestyle‑related diseases are projected to rise if current trends persist. By focusing on hydration, fiber, fermented foods, reduced sugar, exercise, sleep, mindful eating, and stress management, individuals can tilt the odds in their favor.
The Moneycontrol piece also invites readers to track their progress on a simple spreadsheet or a habit‑tracking app, noting the cumulative impact on energy levels, digestion, and overall mood. By the time 2026 rolls around, those who have made these habits a part of their daily routine are likely to experience fewer gastrointestinal complaints, better weight management, and a healthier microbiome—a testament to the power of small, consistent changes.
Read the Full Moneycontrol Article at:
[ https://www.moneycontrol.com/health-and-fitness/8-simple-habits-that-will-massively-improve-your-health-before-2026-according-to-a-harvard-trained-gastroenterologist-article-13715257.html ]
