A study proves that physical activity increases the diversity and quantity of beneficial bacteria that live in our intestines and that are essential for health.
Physical exercise is essential to prevent a good number of chronic diseases. The positive effects of physical activity on the musculoskeletal system, lungs, heart and circulatory system, immunity and nervous system are well known. Now, a study confirms that physical exercise is also beneficial for the state of the digestive microbiota.
150 MINUTES A WEEK FOR YOUR GUT MICROBIOTA
Research from the University of Calgary (Australia) shows that 150 minutes of physical exercise a week (about 30 minutes a day, 5 days a week) is enough to produce an increase in the diversity and number of beneficial bacteria that inhabit the gut.
Athletes are often lean and follow a strict diet and training programs; these factors alone may explain why they have healthier microbiota than the population average, explains lead researcher Shashti Shah, an expert in nutrition, metabolism and genetics. So, the scientists decided to find out if exercise alone could improve people’s microbiota, regardless of other factors.
After creating a large cohort of middle-aged participants, the study was able to determine that moderate-duration physical activity increased both the richness and diversity of gut microbiomes compared to study participants who exercised less. The research was able to specify that the duration of the exercise session is more important than the intensity.
BODY WEIGHT INFLUENCES THE EFFECT OF EXERCISE
Moreover, the results show that changes in the gut microbiome were not the same in all people. People with a normal weight experienced better results compared to overweight people.
Being overweight exerts its own influences on the gut microbiome regardless of exercise. Poor eating habits prevent exercise from developing its full beneficial effect.
It’s clear that exercise is very important for gut health, but the findings reinforce the importance of maintaining a healthy weight. You don’t have to be an athlete who trains many hours a week to achieve this: half an hour a day is enough.
BODY WEIGHT INFLUENCES THE EFFECT OF EXERCISE
Moreover, the results show that changes in the gut microbiome were not the same in all people. People with a normal weight experienced better results compared to overweight people.
Being overweight exerts its own influences on the gut microbiome regardless of exercise. Poor eating habits prevent exercise from developing its full beneficial effect.
It’s clear that exercise is very important for gut health, but the findings reinforce the importance of maintaining a healthy weight. You don’t have to be an athlete who trains many hours a week to achieve this: half an hour a day is enough.
A healthy gut microbiota is characterized by the presence of a large number of beneficial bacteria that strengthen the immune system, decrease the number of bad bacteria and reduce the frequency of disease occurrence. In addition, it produces short-chain fatty acids, such as butyrate, which is the main source of energy for colon cells, has anticancer effects and positively influences glucose and fat metabolism.
HOW CAN THE STATE OF THE INTESTINAL MICROBIOTA BE IMPROVED?
In addition to exercise, other measures can be taken to improve the state of the microbiota:
To improve the state of the intestinal microbiota, it is important to feed the microorganisms that compose it with varied diets rich in vegetable fiber. In addition, it is recommended to consume fermented foods, such as yogurt or kefir, which provide live bacteria. Especially recommended foods are oats, crushed flax seeds, legumes, asparagus, cabbages and vegetables and fruits in general.
On the other hand, a diet with too many poor-quality fats (refined and artificial), added sugars and ultra-processed foods can decrease microbial diversity. It is advisable to avoid this type of food.
It has been shown that stress, lack of sleep and the consumption of unnecessary drugs can negatively affect the microbiota.