With spring right around the corner, the annual trek back to the gym has begun. Everyone who opted for a pumpkin latte instead of a morning run dreads the day when the layers come off.
If you frequently experience excessive intestinal gas, you may be surprised to learn that exercise can help improve your ability to digest food. Read on for tips about which gas-busting exercises are right for you. (Check with your doctor before starting any new fitness regimen!)
Exercise 101
Why does exercise benefit digestive health?
LiveStrong explains that digestion involves more than your stomach; the “digestive system is made up of the esophagus, the stomach, the pancreas, liver, gallbladder, small intestine and the large intestine.” It takes between one and three days for your body to process the nutrients in your diet.
Exercise facilitates the process and helps regulate your weight. LiveStrong continues, “Different types of exercise have different effects on the body. For example, exercise such as riding a bike can help to reduce heartburn. Light exercise that increases breathing and heart rate can help to produce more efficient bowel movements.”
A recent University Health News article reported that a study of how diet and exercise “influence the gut microbiota.” Scientists found that physical activity promotes the growth of healthy bacteria and inhibits the proliferation of harmful bacteria.
Your body can make its own probiotics
If you routinely consume yogurt, kefir, or other fermented products, you may not realize that your body makes its own supply of healthy bacteria (probiotics).
“Healthy gut microbiota can protect against metabolic disorders … while imbalances in the gut microbiota can induce obesity … and are linked to conditions like IBD and even autism. … One study suggests that “microbiota diversity may become a new biomarker or indicator of health.”
“Healthy gut microbiota can protect against metabolic disorders … while imbalances in the gut microbiota can induce obesity … and are linked to conditions like IBD and even autism. … One study suggests that “microbiota diversity may become a new biomarker or indicator of health.” (University Health News)
Athletes have more diverse gut microbiota – here’s why you need it, too.
The study, published in BMJ Journals, found that microbiota diversity was linked to indicators (“BMI, waist:hip ratio, metabolic and inflammatory markers”) of better overall health. Healthy bacteria help to fight inflammation, boost the immune system, and regulate metabolism.
Suggested frequency: how often should you work out?
Experts recommend five thirty-minute sessions each week.
Exercises for sedentary people
If you’re just getting started, check with your doctor before changing your routine. Walking can easily fit into your daily routine, regardless of work or family commitments. Squeeze in 15-minute sessions by parking bit farther from your destination, walking to a local store, or taking a ‘lap’ around your floor at the office.
Exercises for active people
WebMD recommends an aerobic exercise regimen for fit people. Click here for information about swing dancing, running, jogging, and more. Please note that LiveStrong cautions: “Disorders such as nausea and diarrhea are common in women runners who train hard. Acute gastritis and gastro-oesophageal reflux symptoms are also common in runners.
Consistent Yoga Practice Promotes Digestive Health
YogaJournal offers an overview of recommended poses.
Yoga to beat the bloat
Pavanmuktasana (courtesy of Flatulence Solutions)
Yoga to conquer constipation
Dhanurasana (courtesy of Flatulence Solutions)
Yoga to fight flatulence
Halasana (courtesy of Flatulence Solutions)
Remember to consult your doctor before changing your current exercise program. He or she may advise modifications or suggest alternative forms of activity.
As you adjust to the new exercise program, you may continue to experience excessive intestinal gas. You can reduce the risk of embarrassment while socializing or at work by wearing undergarments with a charcoal filter. (Deoesta and Shreddies are two popular brands.) Consider adding CharcoCaps® dietary supplement to your daily routine!
CharcoCaps® dietary supplement relieves gas and bloating FAST!*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.