The Gut Microbiome and Exercise
I am not an athlete. Although I enjoy regular pilates classes and nice walk with friends and a dog or two, I am by nature a quiet sluggish introvert. I like to make things with my hands, preferably indoors, while seated. I don't feel called to move, like my athlete son and husband. I feel called to knit or sew, preferably with a cup of coffee and a video.
However...I am also on a mission to optimize my health. So, against my base urges, I am committing to getting off the couch.
We all know we should exercise for the usual reasons - to maintain muscle mass and bone density, to retain flexibility and joint health, to improve mood, and to look better in our swimsuits this summer. But, did you know we should also be moving for our microbiome health?
A 2017 review of the literature on exercise and gut health found that an increase in exercise can enhance the number of beneficial microbial species. Exercise actually leads to positive changes in our gut microbe composition. As reported in the journal of Oxidative Medicine and Cellular Longevity, "Exercise is able to enrich the microflora diversity; to improve the Bacteroidetes-Firmicutes ratio which could potentially contribute to reducing weight, obesity-associated pathologies, and gastrointestinal disorders; to stimulate the proliferation of bacteria which can modulate mucosal immunity and improve barrier functions, resulting in reduction in the incidence of obesity and metabolic diseases; and to stimulate bacteria capable of producing substances that protect against gastrointestinal disorders and colon cancer."
A 2020 lit review in the Journal of the International Society of Sports Nutrition found similar findings. Individuals who exercised had a higher abundance of health-promoting bacterial species and increased microbial diversity.
In addition, not only does moving our bodies positively impact our gut flora, but recent research indicates that our gut microbes actually play a role in our capacity to maintain and to build muscle mass. Researchers have found that for muscles to grow following exercise, an intact microbiome is required. They concluded that microbial status of the gut is crucial for exercise performance.
The gut-exercise connection is a burgeoning area of research with impacts for both athletes and those of us who just want to retain strength as we age. While there is still a great deal to learn, what does appear to be clear is that when we move our bodies, our gut health improves. And when our gut health improves, we can build stronger muscles, which allows us to more easily move our bodies.
Anyone up for a walk?
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