No, it’s not better eating (although that doesn’t hurt).
Gut health has become a hot topic in recent years. It usually includes any discussion about it Probiotics.
That’s not to say that probiotics — or diet in general — aren’t important for a well-functioning gut. But a gastroenterologist at the Cleveland Clinic says people need to move to keep things moving in their GI tract.
“Exercise improves circulation and promotes muscle strength and growth,” he says Dr. Christine Lee, MD Gastroenterologist at the Cleveland Clinic.
Dr. Lee says exercise can help increase motility, or the contraction and relaxation of muscles in the GI tract. This movement ensures that food enters the body and flows through the digestive tract. Then the body can get rid of what is not used properly, preventing discomfort such as swelling.
“Exercise has the biggest effect on digestion,” says Dr. Lee.
But what kind of exercise is better Gut healthAnd how much do you need? Dr. Lee breaks it down and explains why you shouldn’t ignore diet.
Why should I care about gut health?
First things first: Why should you care about gut health? It can feel like we’re constantly being told to care about a particular organ or system—the heart, the brain, and the list goes on. Recommending to do one more thing for one more part of the body can be very difficult. But it is important.
“[The gut] It’s our body’s engine,” says Dr. Lee. “Some people might want to focus on the hood… but really, it comes down to the engine. You want a well-oiled engine that runs smoothly, efficiently and reliably.
Also, no part of the body works in a vacuum – taking a holistic approach is key.
“Gut health is critical to overall health. It affects how you feel, think and run,” says Dr. Lee. “Your ability to digest food and absorb nutrients affects bone health, heart health, circulation, brain health, and your ability to concentrate and stay focused.”
Related: According to an integrative medicine doctor, this is the top habit that destroys your gut health.
The importance of exercise for gut health
Lee makes references to the car and the engine as she discusses why she recommends it as the first line of defense for good and poor gut health. Yes, even before discussing dietary habits.
“When people focus on what foods they eat, it’s like focusing on the quality of gasoline in your car,” says Dr. Lee. “If your engine stinks, even the best, highest-quality gasoline won’t make the car run. Those are two different entities. You can’t make up for a terrible engine with high-premium gas.”
The intestinal tract works like our body’s plumbing system, but it is made of muscle.
“You need muscle for strength and mobility,” says Dr. Lee. “You need something to digest the food. If you don’t have a gut to digest and break down food, you’re not getting the biggest bang for your buck…Exercise makes your gut strong and muscular. Move.”
Related: These simple, equipment-free exercises give you the same fitness benefits as running
Focus on core exercises for gut health
of The American Heart Association recommends 150 minutes per week of an average of 30 minutes of exercise five times a week. Alternatively, individuals can opt for 75 minutes of vigorous-intensity exercise per week, or 15 minutes daily five times per week.
Dr. Lee says this is an especially good start for cardio. But she emphasizes that people shouldn’t skimp on resistance training, especially in the core area.
Lee says Pilate It gives people the building blocks they need for a good core.
“It uses TRX or resistance training with rubber bands or weights,” says Dr. Lee.
What about crutches? It depends on the individual. Li explained that it may not be best for those with problems with the lumbar or cervical spine, or for those who are pregnant or postpartum.
Lee recommends talking to a specialist, such as a personal trainer with experience working out if you have back problems or are pregnant or postpartum. They can help you find the perfect workout for your needs.
Related: Here’s why you’ll want to add reverse crunches to your exercise routine—and how to make them easier.
Discover hidden core exercises for a healthy gut
Dr. Lee gets it—people are busy, and setting aside 30 to 40 minutes to do the core can be challenging. But you may have hidden opportunities to find major sports activities.
“Keep moving,” says Dr. Lee. “Intentionally park more. Try not to dream about chores or yard work.”
Tasks like mowing, mowing, weeding and vacuuming can all involve the core – seriously. “Keep a straight back,” says Dr. Lee. “You get a major workout out of it, you just don’t know it.”
Bonus points for pulling the belly button to the spine to pull the core while crossing items off your to-do list.
Related: Need more motivation to exercise? Here are 6 benefits of mindfulness.
Yes, diet is still important for gut health.
Speaking of to-do lists, can you detract from caring about your diet? Dr. Lee does not recommend it. While exercise is important, diet is still an important building block for a healthy gut.
“If you have a well-oiled machine and a good engine, it won’t break if you don’t put quality gasoline in it [right away]”Dr. Lee, “but over time, the engine can not last for a long time.”
Mixing it up is key to a healthy, balanced diet. “The more variety you introduce, the more vitamins you’ll have to feed your body,” Lee says.
Consider incorporating more colors into your menu, such as:
As with any food, even with fruits and vegetables, there is only so much good. Leaning too heavily on one item can lead to vitamin deficiencies, which can affect gut health directly (diabetes) or indirectly (muscle or bone problems that prevent exercise).
Related: Nutritionists swear by it for better gut health
What are the symptoms of poor gut health?
Common symptoms of poor gut health include:
“These are signs that wastes are increasing, and they may need some help, whether it’s exercise to improve blood circulation and muscle contraction, or improving the foods you eat to get vitamins and stay healthy. Food in a high-quality way,” Lee says.
You can talk to a general practitioner or a gastroenterologist. Lee says they can help rule out other issues that may be contributing to your symptoms. If and when you do, you can make the same recommendations as Lee – exercise and diet – to improve your gut health. Additionally, they recommend using a latex powder like Miralax for the time being.
“Often, if you have gas or ConstipationYou may be emptying your bowels. [efficiently]”When that accumulates, people get tired, fatigued and crampy,” Lee says.
Next, According to registered dietitians, this is the worst food for gut health.