How exercise works wonders for our gut health
Whether you're aiming for the Olympic podium or just trying to shake off the couch potato vibes, exercise is the superhero your gut needs!
It's not just about toning muscles, strengthening bones, and boosting your mood—physical activity also plays a crucial role in maintaining a thriving gut.
Your gut is like a bustling city, home to trillions of tiny superheroes called gut microbes. These little critters keep your digestion on track, help you absorb nutrients, and can keep your immune system healthy. Exercise can help keep them happy and healthy. Here’s how:
- Good Bugs Galore: Exercise can increase the number and diversity of beneficial bacteria in your gut. A more diverse microbiome means better digestion.
- Smooth Sailing: Low-intensity exercises like walking or yoga help move food through your digestive system more efficiently. This steady and consistent movement reduces the likelihood of constipation and other bowel ailments.
- Gas be gone: Regular physical activity can help clear trapped wind from your digestive system, reducing bloating and discomfort.
- Fight Inflammation: Exercise can help reduce inflammation in your gut, promoting a healthier digestive environment.
The Olympic balance...
Like an Olympic athlete who carefully plans their training, it's important to find the right balance with exercise. Pushing too hard with intense workouts can put a strain on your digestive system, leading to reduced blood flow to your gut, potentially causing issues like increased gut permeability and bacterial leakage into the bloodstream [1].
As exercise intensity and duration increase from moderate to intense, (think anything from a long-distance run to a triathlon) so does the incidence of gut symptoms like bloating, cramps and diarrhoea.
So, balance is key!
Shake Smart, not hard:
Are you drowning in protein shakes? Whether your goal is to lose weight, support your mental state or become a bit fitter – our bodies can only handle a certain amount of protein.
Research suggests that the overconsumption of dietary protein could have a negative impact on gut microbiota, so sip your shakes wisely.
What you eat before your workout matters!
Fuelling up with the right foods can power you through even the toughest HIIT sessions while supporting your gut microbiome.
If you're an early bird, starting your day with a well-balanced breakfast is crucial. Here are some healthy and high-energy options to fuel your workout:
- Live or active cultured yoghurt: Packed with protein and probiotics, yoghurt is your gut's best buddy.
- Bananas: A natural source of carbs and potassium, bananas provide a quick energy boost.
- Eggs: Protein-packed and nutrient-rich, eggs keep you feeling full and fuelled.
- Berries: Loaded with antioxidants and fibre, berries are a delicious way to start your morning.
Remember timing is key. Aim to eat a couple of hours before exercising to allow for digestion and minimise discomfort during your workout.
And don't forget about those midday snacks! From fruit smoothies to chicken salads, there are plenty of healthy and high-energy gut-friendly options to keep you satisfied and energised throughout the day. Explore our collection for healthy inspiration here.
Gut-friendly exercises movements:
Certain exercises are like a love letter to your gut, promoting diversity in your microbiota and keeping gut issues at bay:
Find your zen:
- Yoga soothes bloating, gas, and discomfort through relaxation techniques. Deep breathing and gentle movements create a calming environment for your gut.
Pedal to gold:
- Cycling is low-impact and massages your abdomen, aiding digestion. Whether on scenic trails or indoors, it's a fun way to support gut health.
Row your boat gently down the stream:
- Rowing engages muscles and promotes relaxation, easing stress—an added bonus for gut health. Whether on water or a machine, it's gentle and effective.
What do the athletes say about our gut health supplements?
Elite athletes know a thing or two about gut health, and Nick Bourne, the first person to run and cycle the length of Africa, is no exception:
“As an ultra-cyclist, I know how important it is to take care of my body, especially when embarking on long and challenging journeys. That's why I've been using Bimuno prebiotic supplements for years. These supplements have been a game changer for me, especially when it comes to digestive health when travelling. In the past, I've had digestive issues when racing abroad, but thanks to Bimuno, I suffered next to no problems on our previous journey from Cairo to Cape town. Bimuno’s range of products are certified by Informed Sport, a quality assurance programme for sports nutrition – offering assurance that their products have been rigorously tested for not only quality but banned substances by world class anti-doping Labotories giving athletes complete peace of mind.”Starting from just 42p per day, a Bimuno subscription is the most convenient way to support your gut health at the greatest value. Click here to choose the option that works best for your needs.
By keeping these tips in mind, you can support your digestive health and your overall well-being through exercise. Remember, balance and the right nutrition are key to a healthy gut!
