Weak digestion is connected to disturbed bowel movements, stress, poor liver health, and slow gut health. Doctors say exercise is part of the solution too. Here are some easy exercises to boost gut health and help in digestion.
Inside our intestine is home to millions of microorganisms such as bacteria, viruses, and other microorganisms. Collectively, they are called gut microbiomes. Do you know 1,000 species of bacteria reside in our human gut? And all of them play different roles in your body. Most of them impact our gut and digestive health.
These microorganisms also have amazing benefits. They also boost the immune system, protect from various diseases, regulate metabolism, reduce inflammation, and much more. These are the very reasons why we should keep our gut health in check. Follow these exercises to boost gut health.
Signs of an unhealthy gut
1. Upset stomach
An unbalanced gut will take more time in digesting food and will lead to conditions like gas, bloating, constipation, and heartburn.
2. Frequent weight change
Unintentional gain or loss of weight without altering diet or workout is a sign of an inflamed digestive system.
3. Sleep disturbance
Fragmented sleep causes chronic fatigue. One of the many reasons for it include disturbed metabolic function.
4. Food Intolerance
Food intolerances are the outcome of difficulty digesting certain foods. Trouble processing leads to nausea and abdominal pain.
5. Stress
Stress can lead to major disturbance to our gut. Our intestine sometimes tingles when tension and anxiety.
Exercises to boost gut health
1. Walking
Walking may seem like an everyday activity. But it has so many hidden advantages that you might not know. Brisk walking for at least 30 minutes resolves digestive problems and boost gut health.
2. Cycling
Riding a cycle is a good way to burn some fat and promote intestinal mobility. It gently puts pressure on your stomach that leads to optimal digestion and boost gut health.
3. Breathing exercises
Simple breathing exercises could help in treating conditions like bloating and gas. First you need to sit up straight and then breathe in and out, deeply and slowly. It not only manages stress levels but also affects belly muscles.
4. Cardio
Cardio exercises like aerobics, jogging, Zumba, etc. are some ways to improve digestive health and get rid of unwanted belly fat. It is very important to practice some kind of rigorous workout daily. As fat causes inflammation and it directly affects the gut system.
5. Crunches
We all agree that maintaining a tight core is the most difficult part of the workout. But crunches can actually help in treating many stomach issues. It builds up abdomen muscles, cuts belly fat, and reduces inflammation. Crunches come in a lot of variations like obliques, sit ups, vertical leg crunches, etc.
These are some exercises to boost gut health. They can benefit you a lot whatever your symptoms, strength, and mood. Just go slow and always listen to your body. If you are having serious stomach pain, avoid pushing your body too hard. And go see a doctor.
Other ways to improve gut health
1. Focus on healthy diet
For a fit and fine microbiome, fruits and vegetables should be the first option. Some high fiber foods to include in your diet are- broccoli, whole grains, apples, lentils, etc.
2. Eat fermented food
Fermented foods are the food items in which the sugars break down into yeast or bacteria. Fermented food includes yogurt, kimchi, etc. These save the stomach from inflammation and boost gut health.
3. Have Prebiotics
Prebiotics help the good bacteria to grow in our gut. Bananas, garlic, chickpeas, etc. are considered prebiotics.