20 Mar Exercise for Gut Health and Immunity

HOW DOES EXERCISE HELP WITH GUT HEALTH AND IMMUNITY?

The many wonders of the gastrointestinal tract are sparking interest amid researchers and scientists across the globe. Among these investigations, is the goal of understanding what role exercise and physical activity have in promoting a healthy gut and improving our immunity.

WHAT IS GUT HEALTH?

The study of gut health largely refers to the gut microbiota. The gut microbiota describes millions of microorganisms (such as bacteria) that reside within the gastrointestinal tract. It is part of the microbiome, which refers to the population of all microorganisms within an entire ecosystem (for example, a human).

The gut microbiota is recognised for playing a vital role in maintaining our health and its now known that when our gut microbiota is imbalanced, it can play a part in many chronic diseases, including metabolic, cancerous and immunological conditions, as well as cognitive and psychiatric disorders.

Furthermore, the continuing rise in chronic disease is said to be greatly attributed to changes in our gut microbiota over time.

HOW DOES THE GUT IMPACT THE REST OF THE BODY?

Integral to gut health is also the ‘gut-brain axis’, now commonly described as the microbiota-gut-brain axis.

This refers to the communication between the gut and the brain and involves various systems within our body such as systems that control our breathing and heart rate (the autonomic nervous system or ANS), systems that protect us from pathogens (the immune system), and systems that produce and regulate hormones (the endocrine system). Additionally, all of these systems benefit from physical activity and regular exercise.

A functioning gut-brain axis demonstrates the vital link between a healthy gut, a healthy mind and a healthy body. 

Also gaining interest in the research world is the muscle-gut-brain axis, which essentially includes the role of skeletal muscle in the gut-brain axis function. There is a growing understanding that muscle mass and exercise performance are associated with good gut health.

HOW DOES GUT HEALTH AND EXERCISE AFFECT IMMUNITY?

The gut microbiota is crucial in making sure our immune system stays strong. Essentially, most of our immune system resides within the gut, where our immune cells and our gut microbiota are constantly communicating with each other.

Exercise has been proven to enhance our immune function through various processes, and a review looking at the risk of community-acquired infectious disease in the general population found that people who were more physically active had a 31% reduced risk of acquiring an infection!

Physical activity is considered one of the main components of healthy living. In addition to the functions related to the prevention of excess body weight, improved mental health and systemic inflammation, a potential benefit of physical exercise is reducing contagious diseases, including viral pathologies.

EXERCISE AND IMMUNITY

During and after physical exercise, pro- and anti-inflammatory effects occur, increasing lymphatic circulation, immunity and cell recruitment. However, while low and moderate-intensity physical exercise stimulates cellular immunity, prolonged or high-intensity practices without appropriate rest can trigger decreased cellular immunity.

This is demonstrated when we push ourselves too hard and too often with exercise and may find ourselves experiencing decreased energy or exhaustion and increased chances of contracting an infectious disease.

The practice of physical exercise significantly alters the immune system, however this is not always a positive effect if lengthy high-intensity sessions are performed too often. To make sure you’re exercising right for your body and not exercising past the point of improved immunity, it’s best to chat to an exercise or health professional. Find the right healthcare professional for you today.

EXERCISE AND GUT HEALTH

A range of different mechanisms occur when we exercise and some of these are proven to contribute to a healthier gut. Physically active individuals generally have better gut health than those that are sedentary, and research is showing that exercise has the potential to improve health outcomes through modifying and protecting the gut microbiota. Although, measuring the gut microbiota is intricate and involves understanding a vast environment, studies are showing that exercise increases the abundance and diversity of key microorganisms, in a way that improves gut health!

Based off current evidence, it can be said that exercise is expected to improve your gut health, especially if it is consistent, and in line with current exercise guidelines. While there may be some added benefits from moderate to higher intensity forms of exercise, this is yet to be fully elucidated, and moving in any way is always more beneficial than not.

It is also worth noting the vast and continually growing evidence of exercise benefits on mental health, and the known correlation between gut health and mental health. Stress, life, and world events can dwindle our motivation, but one of the greatest things we can do for our mental and physical health is to get moving and feel strong.

HOW DO I KNOW HOW TO EXERCISE RIGHT FOR MYSELF?

The most trustworthy source to turn to when it comes to exercise is an Accredited Exercise Physiologist (AEP). Accredited Exercise Physiologists are university-qualified and are experts in the prescription of exercise. They will work with you to find the best exercises for your ability, wants and needs!

If you’re not sure if an Accredited Exercise Physiologist is right for you, find out more here about how to find the right exercise professional for your wants and needs. 

Written by Jacinta Rose Durney (AEP).

Jacinta is an Accredited Exercise Physiologist (AEP) and PhD candidate at the University of Newcastle, Australia, currently investigating the effects of exercise on gut health and mental health in people with disorders of gut-brain interaction.