What's the connection between the gut microbiome and exercise?

April is recognized as Move More Month, a time to encourage people to incorporate more physical activity into their daily routines. This month serves as a reminder of the numerous benefits of exercise, such as improving cardiovascular health, reducing stress, and increasing energy levels. However, one benefit that often goes overlooked is the positive impact exercise can have on our gut microbiome.

One of the primary ways exercise can influence our gut microbiome is by reducing inflammation in the gut. Chronic inflammation in the gut has been linked to a wide range of health issues, such as irritable bowel syndrome (IBS), Crohn's disease, and even depression. Studies have shown that regular exercise can help reduce inflammation in the gut, which can lead to improved gut health and reduced risk of these conditions.

Exercise has also been shown to increase the diversity of our gut microbiome. A more diverse microbiome is associated with better overall health, as it provides a wider range of beneficial microorganisms. Research has found that physically active individuals tend to have a more diverse gut microbiome than sedentary individuals, even after controlling for other factors such as diet and age.

Furthermore, exercise can promote the growth of beneficial bacteria in our gut. For example, studies have shown that exercise can increase the levels of short-chain fatty acids (SCFAs) in the gut. SCFAs are produced by certain types of bacteria and are known to have numerous health benefits, such as reducing inflammation and improving gut motility.

To establish a link between gut health and exercise, studies have observed the effect exercise has on gut flora. There was a study conducted on 14 obese adults who lead a sedentary lifestyle. After collecting a sample of the participant’s gut microbiome, they then got them started on a fitness routine that included cardiovascular exercise for up to one hour, three times a week, for six weeks. At the end of the six-week period, the researchers took another sample of the participant’s gut microbiome. They found that the composition of the microbiome had changed. A lot of the participants showed an increase in the gut microbes that promoted the formation of short-chain fatty acids. These fatty acids reduce inflammatory illnesses, obesity, heart disease, and type 2 diabetes. The researchers then left participants to return to their sedentary lives for a further six weeks.

After six weeks of no exercise, the participants of the study showed a microbiome that was the same as the one they had before the exercise period. What researchers deduced from this is that exercise causes a positive effect on the gut and that not maintaining a routine will revert your gut microbiome to its pre-exercise state. Further research comprising longer periods of time needs to be conducted to discern if a greater change will occur in the gut due to exercise.

Exercise can speed up the movement of food through your digestive system, resulting in reduced contact time between pathogens and the gastrointestinal mucous layer. This protective measure lowers the risk of developing colon cancer, IBD, and diverticulosis. Additionally, regular exercise can safeguard your intestines from being compromised by a high-fat diet, which can otherwise damage the integrity of the intestine.

In combination with a gut-friendly diet, exercise can enhance the diversity of the gut microbiome. However, it is important to note that research on the effects of exercise on gut health is ongoing. Current studies indicate that exercise is beneficial for the gut as long as it is maintained consistently. If exercise is discontinued, the gut may revert to its previous state.

Since gut health affects hormone function, mental health, and overall well-being, it is crucial to maintain a regular exercise routine to protect the gut and promote a diverse and balanced microbiome. As exercise has an impact on the gut, it may also alleviate menopause symptoms and improve mental health during this period.

April's Move More Month is an excellent opportunity to start incorporating more physical activity into your daily routine, not just for your physical health but also for your gut health. Regular exercise can help reduce inflammation, increase the diversity of your gut microbiome, and promote the growth of beneficial bacteria. So, whether it's a brisk walk around the block or a high-intensity workout at the gym, make sure to move more this month and every month.