Exercise decreases inflammation by changing your gut
Exercise changes the gut? How could that be? And so what does that have to do with inflammation?
Let’s first start with a description of the many co-inhabitants we all have in our guts. The microbiome consists of the trillions of bacteria that thrive in our guts and release substances that are active in weight loss, inflammation, and immune responses. In a November 2017 study in Medicine and Science in Sports and Exercise, the response of the microbiome was studied when subjects exercise versus when they are inactive.
The subjects gradually increased their exercise from 30 min of easy walking or cycling to 60 min of vigorous jogging or cycling three times per week. After 6 weeks, the gut bacteria exhibited a widespread increase in production of short-chained fatty acids. These fatty acids are known to decrease inflammation in the gut and the rest of the body, prevent diabetes by fighting insulin resistance, and bolster our metabolism. Interestingly, obese subjects showed smaller gains in their microbes producing good fatty acids than leaner men and women. And these changes are independent of the subjects’ diet.
You have to keep it up though! It was shown that the changes in the gut dissipated after 6 weeks of not exercising. Imagine the benefits when we can maintain ideal body weight and partake in consistent exercise!!
Source: Med Sci Sports Exerc. 2017 Nov 20.
Exercise Alters Gut Microbiota Composition and Function in Lean and Obese Humans.
Allen JM, Mailing LJ, Niemiro GM, Moore R, Cook MD, White BA, Holscher HD, Woods JA