For decades, we have considered physical activity primarily as a tool to improve cardiorespiratory function and maintain healthy physical fitness. However, the most fascinating frontier of modern medicine has shifted significantly lower: what happens during a park run or weightlifting session isn't just about calorie consumption or muscle gain, but triggers a veritable biochemical revolution in our "second brain," the gut.
Recent studies have shown that the movement is one of the most powerful "fertilizers" for the health of this ecosystem. In fact, the gut is not just a digestive tube; it is a complex ecosystem populated by trillions of microorganisms that influence our immune system, mood, and even cognitive function. When we move, our muscles release molecules called myokines, which communicate directly with the gut, reducing systemic inflammation. This promotes our psycho-physical well-being.
Not all efforts produce the same effect, however. The key, as is often the case in biology, lies in balance. In fact, the intestine does not like excess. Here's the ideal structuring for your week to optimize microbial diversity without causing unwanted inflammation:
- Post-Prandial Walk (15 minutes): Instead of lying on the couch after lunch, take a light walk. This helps gastric emptying and reduces blood sugar spikes, keeping the intestinal environment less acidic.
- Moderate Intensity Cardio (3-4 times a week): A light run or a 40-minute swim session is ideal. The goal is to move without getting to the point of not being able to speak (so-called "zone 2"). This level of effort (content) increases circulation to the intestine without "stealing" too much oxygen from the visceral walls and promotes intestitnal motility.
- Strength training and core stability (twice a week): Weightlifting stimulates a hormonal response that promotes the diversity of the microbiota, provided you do not exceed physical stress. Exercises such as squats, lunges, and planks strengthen the abdominal wall. A tonic abdominal wall serves as a "natural massage" for the intestines, improving regularity.
Beware of extreme intensity. Prolonged, maximal exertion (such as a marathon in adverse weather conditions) can temporarily "remove" blood from the intestines to send it to the muscles, causing irritation or cramps. It is very important in this case to manage hydration and nutrition in the correct manner, even during the months and weeks before competitions or intense activities.
So how can we behave on a food level? To feed the bacteria that exercise stimulates, you need a targeted feeding strategy. Great importance is given to the prebiotic fibers contained in foods such as asparagus, artichokes, garlic, onion and oats. These foods contain inulin, which promotes the growth of anti-inflammatory bacterial strains.
Prebiotic foods are equally important for introducing live bacteria, which have the action of colonizing the intestine. One serving per day of kefir, Greek yogurt (no added sugar), sauerkraut, or kombucha helps maximize the positive effects of the sport. During training, blood flows to the muscles, leaving the intestines "vulnerable"; fermented foods help immediately restore the balance of the bacterial flora.
Much importance must also be given to the polyphenols contained in fruits and vegetables: always choose vegetables of different colors, especially berries, dark chocolate (at least 85%), and nuts.
An example of a post-workout lunch is as follows:
- Black rice
- Turmeric Chicken
- Sauerkraut
- Kefir Sauce - Flaxseed
This dish combines slow-release carbohydrates, easily digestible protein, and a probiotic boost to recolonize the gut after physical stress with a handy trick you can also use in other recipes: cook the protein with plenty of turmeric and a pinch of black pepper. Turmeric is a very powerful natural anti-inflammatory for the gastrointestinal tract.
(Article by Dr. Gioia Girardi)
