Is it difficult to do ‘number 2’? Follow this advice from gastroenterologists

O correct bowel functioning is fundamental to the health of the organism. Constipation, swelling and digestive discomfort may make you feel lethargic and unwell. The good news, as one Eating Well article highlights, is that there is a simple habit that will help you: exercise. 

In addition to keeping the body strong and healthy, physical activity is essential for the proper functioning of the digestive system and for intestinal health. 

How physical exercise helps your bowel function better

Improves intestinal motility

If you feel that the digestive system is slow, moving the body can be the solution. Research suggests that aerobic exercises of low to moderate intensity (such as walking, swimming or cycling) can improve intestinal motility in a short period of time.

“ Exercise stimulates the natural contraction of intestinal muscles, known as peristaltism,” says doctor David Clarke. 

“ This process is essential for the efficient movement of food through the digestive system, preventing constipation and reducing swelling. Regular movement can reduce the time that food takes to pass through the large intestine, limiting water absorption through stools and facilitating evacuation.”.

Helps in protein digestion

Protein is essential for a healthy diet, but some sources, such as red meat, can be difficult to digest. Exercise is useful in this sense.

According to physician Kenneth Brown, light activities such as walking can help improve digestion, accelerating protein breakdown and absorption. 

“Exercise like walking helps the body digest better proteins and amino acids,” Brown explains. “The proteins are usually difficult to digest, and walking helps to reduce the time the body takes to digest them”. 

Helps reduce stress

Some studies have shown that stress is a factor that leads to gastrointestinal problems such as constipation, diarrhoea, functional dyspepsia (indigestion) and irritable bowel syndrome (IIS).

There is also evidence that physical activity promotes natural relief from stress, helping to decrease cortisol levels and release endorphins. 

Promotes a healthy microbiome

The intestine houses millions of essential bacteria for digestive and intestinal health. Regular physical activity can improve the diversity and balance of these microorganisms and create a healthier environment in the digestive tract. 

Strengthens abdominal muscle 

Exercises that work the abdominal area help the digestive system. “Abdominal exercises increase fat burning and metabolism, allowing beneficial bacteria to function better and reducing fat in the abdominal region. Strengthening core can help improve both intestinal health and digestive efficiency,” Brown adds. 

Other tips for improving intestinal health

• Consumes a fiber-rich diet;
• Stay hydrated;
• Prefer food rich in probiotics.