You can pop a probiotic or can lose some combusha in search of better intestinal health. But fast, research shows You should also kill the gym.
The intestine is a “trainable organ”, Explained John Hole, PhDHead of exercise and nutrition research program at the Australian Catholic University. And, according to a research review that recently published Hale, the intestine can be trained like the rest of your body: Through exercise.
Your gastrointestinal system is home Tills of microorganisms, Such as bacteria, fungi and viruses. Collectively, it is known as Intestine microbiom,
Cultivating a rich, diverse intestine microbiome translates into a range of health benefits. The intestine microbiom is involved in digestion, metabolism, immunity, and development – or, potentially, prevention – for a series of diseases, explains research.
Researchers are still learning about how to adapt intestinal health, but it is well established that the use of diet and medicine plays a role in shaping this community of microorganisms. Recently, studies have shown that exercise also has influence.
Whoever is on a long, fierce run for a long time knows that acute exercise can wreak havoc on the intestine in short term. But there is a potentially deep advantage behind that temporary discomfort, Hale said Health,
Animal study, which comes back in about 20 years, has found that exercise promotes beneficial changes in the intestine microbiom of rodents. And in one of the first human studies on this subject published in 2014, researchers found that, compared to non-athletes, there were rugby players More diverse intestine microbiome-Major marker of a good health.
Among other effects, physical activity promotes the level of germs that produce short-chain fatty acids Support gastrointestinal health, reduce reduce SwellingAnd perhaps colon also helps protect against diseases like cancer, Explained Sara Campbell, PhDWhich directs the exercise and gastrointestinal health laboratory at the Rutgers University-New Breanswick.
This is a relatively new region of studies, so scientists are still learning a lot. Campbell said, “In the years of research, it has been found continuously, in both human and animal models, these changes occur positively in both men and women. , Health,
It is not clear what these microbiom changes are meant for human health, but researchers are actively discovering their effects Everything inflammatory bowel disease For heart disease for cancer.
“Those who are physically active have reduced their rates colon cancer,” Said Jeffrey Woods, PhDA professor of health and keysiology at the University of Illinois at Urabana-Shampain. “Exercise-inspired changes in the intestine microbyota and its products can be a reason, but it remains to be tested.”
Researchers are still trying to answer that question, Hale said. But his recent paper shows that “Cross-talk” between muscles and rest of the body An important factor can be.
When you exercise, Holly explained, your muscles release a host of particles that enter the bloodstream and travel to other organs. This process helps explain why the organs throughout the body benefit from physical activity, Hale said.
He said, “When you go out for a run, the kidney or liver is not exercising, yet we know that you get a healthy liver and a healthy kidney,” he said. The same looks for the intestine microbiom.
And, Campbell said, the relationship starts functioning in both ways: Exercise benefits the intestine, and a healthy intestine benefits exercise capacity. “When we knock on germs, at least in animal models, [the animals] Also not able to exercise, ”he explained.
In short, the intestine and the rest of the bodies are constantly in conversation, working together.
Campbell said that more research is required to make accurate recommendations about your intestine needs. But research provides some clues.
“Patience – and not resistance – exercise provides the greatest effect on the intestine microbiom,” Woods explained.
Studies have linked running and cycling with beneficial intestinal changes, but Limited was found published in 2024 research reviews Evidence in favor of resistance training. (Campbell said that she would like to see more studies on that subject.)
To see beneficial changes from cardio, you do not have to be a marathon runner, Woods’ research shows. In a small study, he experienced a positive microbiom shift after just six weeks after walking or cycling three times per week for 30–60 minutes at a time.
“This is good news because most people can do that type of activity,” Woods said Health,
Experts often say The best exercise routine is what you really stick—And seems that intestine is related to health.
“Once you stop exercising … your intestine will return to microbota that looks like your personal normal flora,” Campbell says. “You have to maintain exercise to maintain benefits, which is specific to everything.”
