Exercise not only has a positive effect on muscles, heart and lungs, but also on your gut microbiome – the diverse community of microorganisms in your digestive tract, which is closely connected to your brain.
Why is exercise so important for your microbiome?
Studies show that endurance sports and regular physical activity increase the diversity and quantity of "good" gut bacteria. These bacteria produce short-chain fatty acids such as butyrate, which strengthen the intestinal mucosa and have anti-inflammatory effects. In this way, sport indirectly supports your immune system and the gut barrier.
How does sport specifically affect gut health?
- Improved blood circulation and oxygen supply: Endurance sports improve the oxygen supply to the intestinal mucosa. This promotes the growth of beneficial microorganisms and optimizes intestinal function.
- Promoting intestinal motility: Physical activity stimulates the intestinal muscles, supports digestion and helps to regulate the intestinal transit time.
- Strengthening the gut-brain axis: The microbiome produces neurotransmitters such as serotonin, which positively influence not only the gut, but also the brain.
Warning: Intensive training also carries risks.
While moderate exercise promotes gut health, very intense or prolonged exertion can temporarily restrict blood flow to the intestines and cause digestive problems such as cramps or bloating. Therefore, a good warm-up is also important for the gut.
Practical tips for sporty gut care
- Incorporate regular exercise, especially endurance sports like running, cycling, or swimming, into your daily routine.
- Pay attention to a moderate training load and sufficient regeneration to avoid overloading the intestines.
- Supplement your training with a gut-friendly diet rich in fiber and fermented foods.
Conclusion
Sport and exercise are not only essential for your fitness, but also for a healthy, diverse gut microbiome and a strong gut-brain connection. This creates an ideal foundation for mental and physical performance.
Sources
Influence of the gut microbiota on the performance of athletes https://www.zeitschrift-sportmedizin.de/einfluss-der-darmmikrobiota-auf-die-leistung-von-sportlern/
Endurance sports and gut health https://www.runnersworld.de/gesundheitstipps/ausdauersport-und-darmgesundheit/
When gut bacteria influence the brain https://www.uni-bonn.de/de/neues/wenn-darmbakterien-das-hirn-beeinflussen
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