We all know that exercise is good for strengthening muscles, bones, and preventing diseases. But what’s less known is that exercise can also improve the health of the trillions of microorganisms living in our gut, called the gut microbiome.
These microbes play a vital role in digestion, nutrient absorption, and even protecting us from diseases. Keeping a balanced and diverse mix of these tiny organisms is important for our overall well-being.
The gut microbiome is influenced by many things, like what we eat, how stressed we are, and even the medications we take. Recently, scientists have become more interested in how exercise impacts our gut microbes.
While we already know that athletes tend to have healthier and more diverse gut microbiomes compared to people who don’t exercise much, a recent study from the University of Calgary looked into how exercise affects the gut microbiota in non-athletes.
In this study, researchers focused on middle-aged adults and examined the type, duration, and intensity of exercise they did. They also collected information on the participants’ body weight, diet, and hand-grip strength.
The findings showed that people who exercised for at least 150 minutes per week had a richer and more diverse gut microbiome than those who exercised less. This suggests that regular exercise is important for improving the health of gut microbes.
Interestingly, the study revealed that the length of time spent exercising was more important for gut health than how intense the exercise was. In other words, moderate exercise for longer periods was more beneficial for gut health than short bursts of high-intensity workouts.
This supports the idea that aiming for 150 minutes of moderate exercise per week, as recommended by Health Canada, can improve gut health.
However, the study also showed that not everyone benefits from exercise in the same way. The most significant improvements in gut health were seen in individuals with normal body weight.
For those who were overweight, the effects of exercise on the gut microbiome were less pronounced. This is likely because being overweight can independently affect gut health, sometimes overshadowing the positive impacts of exercise.
This highlights the importance of not only exercising regularly but also maintaining a healthy weight and diet to optimize gut health. Poor eating habits, especially those high in processed foods, can negatively impact the gut microbiome, even if you exercise regularly.
Tips for a Healthier Gut
Improving gut health is about more than just exercise. Here are some simple steps you can take to keep your gut in good shape:
- Eat a balanced diet: Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. This helps nourish the beneficial bacteria in your gut.
- Incorporate prebiotic and probiotic foods: Prebiotic foods like onions, garlic, bananas, and asparagus help feed the good bacteria in your gut. Probiotic foods like yogurt, kefir, kimchi, and sauerkraut contain live bacteria that promote gut health.
- Stay hydrated: Drinking enough water supports digestion and helps prevent constipation.
- Manage stress: High stress levels can disrupt the balance of your gut microbiome. Try stress-relieving activities like yoga, meditation, or deep breathing to keep stress in check.
- Get enough sleep: Proper sleep helps regulate bodily functions, including digestion. Aim for a consistent sleep routine to promote a healthy gut.
- Avoid processed foods: Processed foods are often low in fiber and high in unhealthy fats and sugar, which can harm your gut health. Opt for whole, nutrient-dense foods instead.
In conclusion, regular exercise is an excellent way to support your gut microbiome, but it works best when combined with a healthy diet and lifestyle. Taking care of your gut can lead to better overall health and well-being, so consider making small changes that can have lasting benefits.
Whether it’s adding more fruits and vegetables to your plate or squeezing in a few more minutes of physical activity each week, these steps can make a big difference in your gut health.
The research was led by Shrushti Shah and published in The FASEB Journal.
If you care about gut health, please read studies about how junk food harms your gut health, and how probiotics can protect gut health.
For more information about health, please see recent studies about how fiber affects weight loss and your overall health, and results showing why a glass of red wine is good for your gut.
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