When it comes to health and fitness, people talk about exercise, diets, and weight loss strategies. But what if we told you that the secret to better fitness and a more fulfilling life lies in your stomach? Your gut health plays a very important role in almost every aspect of your overall well-being, from physical fitness to mental clarity. Here is all we need to know about why stomach health is the cornerstone of a healthy life and explore ways to keep it in top shape.
Is gut our body’s second brain
Did you know your stomach is referred to as the “second brain”? This is because it contains the enteric nervous system, which communicates with your brain via the gut-brain axis. According to a 2019 study, the gut microbiome, a collection of trillions of bacteria, directly impacts brain health and mood. Poor stomach health can lead to issues like stress, anxiety, and even depression, all of which can derail your fitness goals.
The gut is referred to as the "second brain," houses trillions of microbes that are important for digesting food, absorbing nutrients, immunity, and mental health. A healthy microbiota can synthesise vitamins B12 and K, decrease inflammation, and assist in the production of serotonin, maintaining mood.Dysbiosis is a condition resulting from poor gut health, giving rise to conditions such as irritable bowel syndrome, obesity, and weakened immunity. Recent research emphasises the gut-brain axis, which is a two-way communication network that underlines the role of the gut in cognitive functions. Maintaining gut health through a diet rich in fibre, probiotics, and hydration is important to holistic fitness and longevity, truly establishing it as the foundation of wellness.
Dr. Pawan Rawal, Head Unit I, Gastroenterology, Artemis Hospitals
What is the link between gut health and physical fitness
Energy production, inflammation reduction, and food absorption are all are dependent upon a healthy gut. No matter how healthy your diet is, your body won’t get the nutrients it needs if your gut isn’t working properly. A 2021 study from Sports medicine revealed that athletes with a balanced gut microbiome had better endurance and muscle recovery compared to those with gut imbalances.
Image: iStock
How gut health affects your immune system
Your gut contains more than 70% of your immune system. Maintaining an active and regular exercise routine depends on having an effective immune system. A compromised digestive system might increase your vulnerability to infections, resulting in exhaustion and missed exercise. According to a 2023 studyprobiotics and prebiotics are crucial for increasing gut immunity.
Gut health and mental well-being
Beyond simply digestion, the condition of your stomach has an important influence on your mental state. Serotonin, also known as the “happy hormone,” is primarily produced in the gut. A 2018 study concluded that individuals with poor gut health were more likely to experience mental health challenges, which could negatively impact motivation and consistency in fitness.
Typical signs of gastrointestinal disorders
Early detection of the symptoms of poor gut health can prevent more serious problems later on. Among the most typical symptoms are:
- Regular gas or bloating
- Constant exhaustion; diarrhoea or constipation
- Acne and eczema are examples of skin conditions.
Poor gut health is usually associated with gastrointestinal and systemic symptoms, which may point to an imbalance of the gut microbiota or inflammation of the digestive tract. Common symptoms include chronic bloating, abdominal pain, irregular bowel movements, and excessive gas. But aside from digestion, chronic fatigue, recurrent infections, skin problems such as acne or eczema, and mood disorders such as anxiety or depression may also indicate a problem with the gut-brain axis. This usual concept is marked by early detection, where people note recurring patterns and obtain a medical evaluation for dysbiosis or leaky gut syndrome by using diagnostic tools like stool tests and food intolerance assessments.
Dr. Pawan Rawal, Head Unit I, Gastroenterology, Artemis Hospitals
These symptoms should serve as a reminder to prioritise your gut health.
How to strengthen your gut for better fitness
Foods like whole grains, fruits, and vegetables are packed with fiber, which promotes the growth of healthy gut bacteria. A study published in 2021 claims that fibre reduces inflammation in the gut and enhances digestion.
Image: iStock
Probiotics bring good bacteria into your stomach and are present in foods like yoghurt, kefir, and sauerkraut. These bacteria are fed by prebiotics, which are present in foods like garlic, onions, and bananas and guarantee their growth.
Water keeps your gut healthy by facilitating digestion and nutrition delivery.
Foods that are highly processed upset the delicate equilibrium of intestinal flora. Making the switch to natural, whole foods can have a big impact.
According to a 2021 study, microbial diversity—a sign of gut health—increases with moderate exercise.
What is the role of sleep in gut health
There is a reciprocal connection between intestinal health and sleep. While a sick gut can impair sleep quality, poor sleep can disturb gut bacteria, resulting in digestive problems. Regular sleepers had a healthier gut microbiota, according to a 2019 study. For optimum gut health and fitness, make getting at least 7-8 hours of good sleep a priority.
What are the long-term advantages of intestinal health?
- Putting money into the health of your stomach has long-term advantages as well as immediate ones.
- Your workouts become more successful when you have improved digestion and energy utilisation.
- Reduced stress and improved attention are two benefits of having a balanced gut.
- Maintaining your health enables you to continue your exercise regimen uninterrupted.
- Reduced chances of chronic illnesses including diabetes and heart disorders have been associated with intestinal health.
How to change your life by taking care of your stomach
Your stomach is the core of your general health and fitness and is much more than just a reserve for digestion. You can create the foundation for a better, happier, and more fit life by putting gut health first through a balanced diet, regular exercise, drinking plenty of water, and getting enough sleep.
So, the next time you plan your fitness journey, don’t forget to check in with your gut. After all, a healthy stomach is the true foundation a healthy and energetic life!