Can exercise help with bloating and constipation?

Let's face it, bloating and constipation can be real gut-buster especially during the holiday season. Your workout routine might just be the secret weapon you need to tame your tummy troubles and get your bloating under control.

How Exercise Gives Your Gut a Workout

Think of your digestive system as a lazy river. Sometimes, the current slows down, and things start to pile up. That's where exercise comes in to give a kickstart to your digestion.

• Peristaltic Power: Exercise activates and starts up your digestive muscles, giving them a workout that keeps food moving smoothly through your system. No more sluggish gut!
• Blood Flow Boost: When you work out, your blood circulation gets a boost. This increased blood flow helps your digestive organs work more efficiently, improving nutrient absorption and waste elimination.
• Stress Relief, Digestion Relief: We all know that stress can wreak havoc on our digestion. Exercise is a fantastic stress reliever, helping to calm your mind and your gut.
• Gut Microbiome Glow-Up: A healthy gut microbiome is like a thriving garden. Exercise can help nourish those beneficial gut bacteria, promoting a happier, healthier gut.

Best Exercises for a Happy Gut

Ready to get your gut moving? Here are some exercises that can help:

• Walk it Off: A simple walk can do wonders for your digestion. Aim for at least 30 minutes of brisk walking most days of the week.
• Yoga Your Way to Better Digestion: Yoga poses like downward-facing dog, child's pose, and knee-to-chest pose can help relieve constipation and gas. Plus, yoga's focus on deep breathing can further relax your digestive system.
• Digestive Health: Swimming is a gentle, low-impact exercise that can help stimulate bowel movements and reduce bloating without straining your abdominal muscles.
• Cycle: Cycling is a great way to get your heart pumping and your digestive system moving. It can help alleviate constipation and improve overall gut health.

Additional Gut-Friendly Tips

In addition to exercise, consider these tips to keep your digestion on track:

• Hydrate, Hydrate, Hydrate: Drink plenty of water throughout the day to keep things moving smoothly. Aim for 2-3 litres of water per day. This includes herbal teas, smoothies and water that is contained in fruits and vegetables.
• Fiber-Fuel Your Diet: Load up on fruits, veggies, and whole grains to promote regular bowel movements.
• Chill Out, Digest Better: Practice relaxation techniques like meditation or deep breathing to reduce stress and its impact on digestion.
• Listen to Your Gut: Pay attention to your body's signals and avoid foods that trigger bloating, gas, or other digestive discomforts.

By incorporating regular exercise into your routine and making a few lifestyle tweaks, you can bid farewell to bloating and constipation and hello to a happier, healthier gut. So, get moving, and let your gut thank you!

References:

Villoria A, Serra J, Azpiroz F, Malagelada JR. Physical activity and intestinal gas clearance in patients with bloating. Am J Gastroenterol. 2006 Nov;101(11):2552-7. doi: 10.1111/j.1572-0241.2006.00873.x. Epub 2006 Oct 4. PMID: 17029608.

Hosseini-Asl MK, Taherifard E, Mousavi MR. The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial. Gastroenterol Hepatol Bed Bench. 2021 Winter;14(1):59-66. PMID: 33868611; PMCID: PMC8035544.

Sharma A, Rao S. Constipation: Pathophysiology and Current Therapeutic Approaches. Handb Exp Pharmacol. 2017;239:59-74. doi: 10.1007/164_2016_111. PMID: 28185025.

Gao R, Tao Y, Zhou C, Li J, Wang X, Chen L, Li F, Guo L. Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials. Scand J Gastroenterol. 2019 Feb;54(2):169-177. doi: 10.1080/00365521.2019.1568544. Epub 2019 Mar 7. PMID: 30843436.