Walking: The magic we're missing for good gut health
Bloating after eating is no fun. Did you know that movement is one of the best things you can do for your digestion?
If you ever wished you had a wand to fix your gut - you actually have a bit of free magic at your fingertips this whole time.
It might seem counterintuitive, since when we’re feeling bloated and uncomfortable, the last thing we want to do is move.
But movement actually helps reduce inflammation in the gut that's best to help you digest.
Plus, it helps increases blood flow to the muscles in the digestive system, which massages our food along the tract and through our gut system.
All this means that if you’re having trouble with your digestion, movement may be just what your body ordered!
1. The Importance of Gut Health
We're a bit biased at Gut Wealth, but gut health is extremely important, and we often don’t think about it until something goes wrong.
The gut is so important to how well we are. It's responsible for digestion and absorption of food, as well as the production of nutrients and hormones.
Plus, the gut is home to trillions of bacteria – some beneficial, and some less helpful. And it hosts over 70% of our immune system. There's a lot going on in out gut!
When our gut health is off, it can lead to all sorts of problems, such as constipation, diarrhoea, bloating, abdominal pain and cramping, nausea, vomiting, and there's growing evidence of links to depression and anxiety.
We all know exercise is good for us - but why is is it so important for our guts?
2. How Walking Can Help Improve Gut Health
But, walking both burns calories and helps your digestive system work better. OK, we said it was magic, but it's simple if you think about it.
Movement increases blood flow to the muscles in the digestive system, which massages our food along the digestive tract and through the gut system.
And studies have shown that more walking is great for the good bacteria in our guts.
A study published in the journal Nature found that just 20 minutes of walking was enough to increase the number of steps taken per day, and reduce levels of inflammation in the gut.
Another study, by the American Journal of Gastroenterology, found that people who walked 30 minutes a day had less bloating, abdominal pain, and constipation than sedentary people.
It might seem obvious now, but if you're feeling bloated and uncomfortable, the last thing you might want to do is move. But doing it, and making it one of your good gut habits is important.
3. What's going on inside your gut when you exercise
When you finish eating, your body gets to work breaking down the food and absorbing the nutrients.
Proteins, electrolytes, water, vitamins, carbohydrates, and other nutrients are absorbed and transported through your body to wherever they're needed.
Walking supports this process by speeding up the process by which your food is broken down and used. This leads to more efficient digestion and reduced bloating.
When you exercise, all of the muscles in your body work better - including the muscles in your digestive system.
Movement helps increase blood flow to these muscles, which massage our food along the digestive tract and through the gut system.
So by moving your body, you're helping things move within your body as you process the food you just ate, which is especially helpful if you tend to get sluggish after a meal.
This improved digestion can help relieve constipation, bloating, and abdominal pain.
When we move, we increase the number of steps we take per day. This increased physical activity helps reduce levels of inflammation in our gut.
Walking supports this process by speeding up the process by which your food is broken down and used, he says. This leads to faster digestion and reduced bloating.
So by moving your body, you're helping things move within your body as you process the food you just ate, which he says is especially helpful if you tend to get sluggish after a meal.
4. Other reasons why walking is great for gut health
Your good gut bacteria thrives when you exercise
When you're active, blood flow increases throughout your body, including to your gut. This increased blood flow helps nourish the good bacteria in our guts.
Promotes those good-mood hormones
Walking is also a great way to promote good mood hormones and get serotonin flowing. This can lead to better sleep, regulated appetite, and increased positive feelings.
Uses up excess energy and helps improve sleep quality
Walking can help us use up that extra energy so we can focus on other tasks at hand. It also helps improve sleep quality, by using up excess energy, because seratonin (the good mood hormone) is made before melatonin (great to help you sleep).
Reduces inflammation
Walking is a low-impact exercise that can help reduce inflammation throughout the body, including in the gut. This can help improve gut health and digestion overall.
Boosts blood flow
When you're walking, you're letting your body pump more blood throughout it - this circulation of blood helps keep your vascular system healthy.
Better blood flow to the muscles, limbs and organs means better transport of the nutrients your body needs so that your bones, muscles, and organs to work well.
6. An active body is great for your gut
So, if you're feeling bloated and uncomfortable after a meal, the last thing you might want to do is move, right? But doing it, and making it a habit is important.
Then there's no need for the magic wand to fix your gut, you have the power to heal yourself.
All exercise helps get endorphins flowing round the body - and walking can also help serotonin flow, regulate appetite, improve learning and reduce inflammation in the gut.
What's more, by increasing your steps per day through regular walking, you may be able to reduce levels of discomfort in your digestive system over time.
Go for a walk today. Commit to yourself to walk 10 minutes after your evening meal today (ignore the dishes for 10 minutes if you have to).
