The Surprising Impact Exercise Can Have On Your Gut Health
Did you know your gut is bustling with life? It contain trillions of bacteria, viruses, fungi, and other organisms that when in balance help complete the processes your bodies need to function. Their roles vary from breaking down/absorbing your food, synthesizing vitamins, production/regulation of your hormones, and a majority of your immune system is in your gut!
When there is an imbalance in your gut microbiome (aka gut dysbiosis), you may find yourself experiencing weight gain, skin issues, decreased energy, bloating, brain fog, anxiety, etc. When you don’t have enough diversity of your “gut bugs” and they aren’t in balance, it may eventually lead to autoimmune, neurological, and chronic diseases.
Numerous factors including stress, medications, and what we eat, can all alter the balance of microorganisms in your gut. Since simple lifestyle choices can alter your gut microbes, we can make choices that will help them flourish in a healthier way. Eating a diverse diet, optimizing sleep, managing stress, and spending time in nature are all things that can have a positive influence on the gut microbiome and it’s delicate balance.
Another factor that is not often thought of that can influence your gut microbiome is - Exercise! We all know how beneficial exercise is for our physical and mental health, but could a post-work jog or lifting session also be just what we need to keep our gut bugs in shape too?
Ways Exercises Impacts Your Gut Health:
Exercise impacts our gut microbes by increasing bacterial communities that produce short chain fatty acids (SCFAs). Short chain fatty acids have been shown to modify your metabolism, immunity and other physiological processes. Exercise also seems to lead to higher levels of a particular short-chain fatty acid called butyrate, which is produced by bacteria in the gut through the fermentation of fiber. It has been linked to numerous health benefits such as fueling for your gut cells, helping to control the gut barrier function and regulating inflammation within your gut
It has shown that doing moderate to vigorous exercise such as running, cycling and resistance training may potentially increase the diversity of bacteria in the gut
Exercise has been shown to increase Bacteroidetes bacteria. Bacteroidetes are a group of gut bacteria that play a role in breaking down sugars and proteins and inducing the immune system to produce anti-inflammatory molecules inside the gut. Reduced levels of these bacteria in your gut have been associated with obesity and irritable bowel syndrome
Exercise may also decrease levels of Clostridium and Blautia bacteria, which when overgrown may aggravate parts of the immune system and increase inflammation.
Exercise can have a profound impact on stress levels, which is closely connected to gut health. Physical activity releases endorphins, the body's natural stress relievers, helping to lower anxiety and improve mood. Stress can negatively affect gut function so managing stress through exercise becomes an essential part of maintaining a healthy gut.
When we engage in physical activity, we stimulate the movement of food through the digestive tract, which can help reduce issues like bloating, constipation, and it promotes regular bowel movements.
Regular exercise increases the production of certain digestive enzymes which are important for the breakdown of food and nutrient absorption. This can lead to a more efficient digestive process.
In conclusion, incorporating regular exercise into your routine is a powerful way to support and enhance your gut health. From improving digestion and nutrient absorption to fostering a diverse microbiome, the benefits of physical activity extend far beyond the gym. By making movement a priority, you’re not only investing in your physical well-being but also nurturing the intricate ecosystem within your gut that plays a crucial role in overall health. So, whether it’s a brisk walk, a yoga session, or lifting weights, find an activity you enjoy and make it a part of your daily routine. Your gut will thank you for it!
