Aug 26 2018

If you need another reason to exercise – just listen to your gut.

Published by at 12:23 pm under probiotic supplements

Need another reason to exercise? Listen to your gut.
Research shows that our microbiome responds positively to daily exercise.

During my last blog, we explored the dangers of being too sedentary and how sitting for prolonged periods of time can have devastating effects on your health. Researchers have found that when we sit too much throughout the day, it increases our risk of certain diseases to include diabetes, coronary problems, and circulatory problems, affects our backs, and changes our microbiome. It can be just as bad as smoking, according to Dr. James Levine who wrote the book Get Up! Why Your Chair Is Killing You and What You Can Do About It!1*

According to recent research, exercise may also change the composition and the activity of the microbes in our gut. By doing regular, daily exercise, we could improve our metabolism, diversity of gut flora and health over time, as long as we remain consistent, according to this study. 2*

This study looks at how exercising can alter the landscape of our microbiome in a positive way, just as lack of exercise, obesity and illness can affect it in a negative way. As our microbiome is responsible for so many things throughout our bodies such as mood, inflammation, immune response and weight control, it shows exercise directly impacts these responses in a positive way.2*

This research was published last November in Medicine & Science in Sports & Exercise, by Jeffrey Woods, a professor of kinesiology and community health at the University of Illinois along with his doctoral student Jacob Allen (now a postdoctoral researcher at Ohio State University) along with other researchers from the University of Illinois at Urbana-Champaign.who tracked the microbiome of people who they had start on “an unfamiliar exercise routine”. 2*

It was a follow up to an earlier animal study by the same scientists who had compared lab mice who were encouraged to run while others sat around for the majority of their adult lives. “…Gut material from the mice was then transplanted into animals that had been bred to be germ-free, so that their guts would easily incorporate these new tribes of bacteria. After the animals’ microbiomes were established, the scientists exposed the mice to a substance that can cause tissue irritation and inflammation in the colon. The scientists found that the animals with gut bugs from the runners were better able to resist and heal tissue damage and tamp down inflammation than those whose microbes had come from sedentary mice…” 2*

The follow up to the exercise was to see if exercise would also affect the functioning of microbes in humans. The study involved thirty two men and women who did not exercise, with about half being obese and the other half of normal weight. 2*

“…The scientists took blood and fecal samples and tested everyone’s aerobic fitness. Then they had the men and women begin supervised workouts, during which their efforts increased over time from about 30 minutes of easy walking or cycling to about an hour of vigorous jogging or pedaling three times per week…” The volunteers did not change their normal diets.2*

After six weeks, more samples were collected and tested. The volunteers were then asked to stop all exercise. After six weeks, they were once again tested.

This second analysis showed that the volunteers’ gut bugs had changed, with some types of microbes increasing in numbers while others decreased. The researchers also found that some of the microbes genes were working harder, while others had gone silent. These changes were not the same in each person, but rather, everyone’s gut responded in its own way to exercise. 2*

But there were similarities as well. Most notably, there was a widespread increase in certain microbes that help produce short-chain fatty acids, a key component in reducing inflammation in the gut and the rest of the body  as well as work to fight insulin resistance, which as we know is a precursor to diabetes. They also help to bolster our metabolisms. 2*

“…Most of the volunteers had larger concentrations of these short-chain fatty acids in their intestines after exercise, along with the microbes that produce them.  These increases were greatest, though, among the volunteers who had begun the experiment lean compared to those who were obese, the scientists found…”2*

After six weeks of not exercising, almost all of the changes in people’s guts dissipated. Basically, their microbiomes reverted to their state at the beginning of the study. The overall results show that even if we exercise for just a few weeks, we can alter the microbiome in a positive way.  2*

Dr. Woods theorizes that “these changes could contribute to some of the broader health benefits of exercise, such as its ability to reduce inflammation throughout the body. But more studies need to be done to prove this,” he says. 2*

Additionally, Dr. Woods hopes to hopes that with additional research it can be explained why the obese volunteers showed smaller gains in their fatty-acid producing microbes than the leaner men and women. And, perhaps determine whether and how people’s microbiomes might continue to change if they exercise for longer than six weeks. 2*

 

With a healthy, organic diet, and the consistent use of Body Biotics™ Bio-Identical SBO Probiotics Consortia™ and daily exercise, we positively impact the gut microbiome. When we stop eating a healthful diet, stop taking Body Biotics™ daily and stop exercising, the landscape of our microbiome changes for the worse. Stay on our positive health regiment for long term, good health and a strong immune system.*

Healthiest wishes,

Kelli

www.bodybiotics.com

 

Resources:

  1. https://www.businessinsider.com/why-sitting-sedentary-lifestyle-is-so-bad-for-you-2018-5#many-studies-have-shown-that-exercise-alone-cant-compensate-for-the-harms-of-sitting-3
  2. https://www.nytimes.com/2018/01/03/well/move/exercise-microbiome-health-weight-gut-bacteria.html


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