Exercise Motivation : link to your gut health
- Doctor Julianna
- Jan 18, 2024
- 4 min read
Have you ever wondered what motivates you to exercise? Is it the desire to lose weight, to improve your mood, to prevent diseases, or to have fun? While these are all valid reasons, there may be another factor that influences your motivation to exercise: your gut health.
Your gut health refers to the balance and diversity of the trillions of microorganisms that live in your digestive tract. These microorganisms, collectively called the gut microbiome, play a crucial role in many aspects of your health, such as nutrient metabolism, immune function, inflammation, and mood.
But did you know that your gut microbiome may also affect your motivation to exercise? According to recent research, there is a bidirectional relationship between exercise and gut health, meaning that they influence each other in positive ways.
How does exercise affect gut health?
Exercise can change the composition and function of your gut microbiome in several ways. First, exercise can increase the diversity and abundance of beneficial bacteria, such as those that produce short-chain fatty acids (SCFAs). SCFAs are molecules that have anti-inflammatory, anti-obesity, and anti-diabetic effects. They also modulate the activity of the nervous system and the brain.
Second, exercise can improve the integrity of the gut barrier, which is the layer of cells that separates the gut from the bloodstream. A healthy gut barrier prevents the leakage of harmful substances and bacteria into the blood, which can cause inflammation and disease. Exercise can enhance the gut barrier by increasing the production of mucus, enhancing blood flow, and stimulating the growth of new cells.
Third, exercise can alter the production and secretion of hormones and neurotransmitters that affect the gut-brain axis. The gut-brain axis is the communication network between the gut and the brain, which regulates various physiological and psychological processes, such as appetite, digestion, mood, and cognition. Exercise can increase the levels of hormones and neurotransmitters that have positive effects on the gut-brain axis, such as serotonin, dopamine, endorphins, and brain-derived neurotrophic factor (BDNF).
How does gut health affect exercise motivation?
While the effects of exercise on gut health are well-established, the effects of gut health on exercise motivation are less clear. However, some studies suggest that there may be a link between the two.
One study found that certain gut bacteria can increase the release of dopamine during physical activity, which helps drive motivation. Dopamine is a neurotransmitter that provides a feeling of reward and pleasure. The study showed that mice that had a specific gut bacterium ran more on a wheel than mice that lacked it. The bacterium also increased the levels of dopamine in the brain region that controls motivation.
Another study found that gut microbes can influence the expression of genes that are involved in energy metabolism and muscle function. The study showed that mice that received a fecal transplant from human athletes had improved exercise performance and endurance than mice that received a fecal transplant from sedentary humans. The fecal transplant also changed the expression of genes related to energy production and muscle contraction in the mice.
These studies suggest that the gut microbiome may play a role in determining how much we exercise and how well we perform. They also imply that by improving our gut health, we may enhance our motivation to exercise and our exercise capacity.
How to improve your gut health and exercise motivation?
If you want to improve your gut health and exercise motivation, here are some tips that you can follow:
Eat a balanced and varied diet that includes plenty of fruits, vegetables, whole grains, legumes, nuts, seeds, and fermented foods. These foods provide fiber, prebiotics, probiotics, antioxidants, and other nutrients that support the growth and function of beneficial bacteria in your gut.
Avoid or limit foods that can harm your gut health, such as processed foods, refined sugars, artificial sweeteners, and foods high in fat, salt, and additives. These foods can reduce the diversity and abundance of beneficial bacteria, increase the permeability of the gut barrier, and cause inflammation and oxidative stress.
Exercise regularly and moderately, according to your fitness level and goals. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, as well as strength training exercises for all major muscle groups at least twice a week. Exercise can improve your gut health, as well as your cardiovascular health, muscle strength, bone density, and mental health.
Manage your stress levels and get enough sleep. Stress and sleep deprivation can negatively affect your gut health, as well as your mood, appetite, and immune system. Try to practice relaxation techniques, such as meditation, yoga, breathing exercises, or listening to music. Also, aim for at least seven to nine hours of quality sleep per night, and avoid caffeine, alcohol, and screens before bedtime.
By following these tips, you may not only improve your gut health and exercise motivation, but also your overall health and well-being.
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