The intestinal flora (also called microbiota) is a group of microorganisms that live in our intestine and play an important role in human health. They perform essential functions, such as defending ourselves once morest bacteria or viruses, ensuring the functioning of our digestive system and collaborating in the correct production and absorption of minerals.
alter the microbiota Through an inadequate diet, bad lifestyle habits, digestive infections or some medications, it can bring us negative effects such as infections, allergies, atopic dermatitis, constipation, diarrhea, poor digestion, gas and/or abdominal distension.
Therefore, it is necessary to seek allies to preserve the proper functioning of this set of microorganisms. Exercise is one of them, according to different studies that have been carried out in recent years.
Dr. Nayeli Xochiquetzal Ortiz Olvera, academic and researcher at the UNAM School of Medicine, stated that the benefits of exercise for our microbiota are several, since “with physical movement (walking, jogging, swimming), our digestive tract and peristaltic movements are produced that help an adequate renewal and, therefore, a correct movement of the microbiota”.
“With exercise, the oxygen that reaches the intestine is modified, which favors that we have a better microbiota. It also favors the combination of some bile acids (they are part of the thick liquid called bile), which help the body digest fats. It has also been proven that if an overweight person begins to exercise, their intestinal flora will improve just by doing physical activity”, he added.
Despite the fact that physical activity is positive for our intestinal flora, the university expert recommended that people who do not exercise should not start doing so abruptly, since this can work once morest them.
“We must go step by step. For example, if we are just beginning to walk or jog, let it be for periods of 15 minutes and gradually increase the time. To those people who already do physical activity, I only suggest that they remain stable ”, he expressed.
Ortiz Olvera explained that the exercises with the most benefits to improve our microbiota are aerobics. When performing an aerobic exercise, “our peripheral resistance decreases and, instead of wasting energy, we are investing it in our body.”
In addition to exercising to take care of our microbiota, the doctor recommended healthy eating habits. She clarified that there are no bad foods, as long as the combinations or amounts consumed are taken into consideration.
“Los foods influence the microbiota. There are no really bad foods, but you have to know how to find the balance in them. All in perspective. We must try to raise awareness regarding what we eat ”, she concluded.
Other tips to take care of microbiota
- Eating five meals a day (counting morning and evening snacks)
- Take into account the balanced consumption of proteins, fats and sugars
- Sleep at least 6 to 8 hours
- Avoid alcohol and tobacco consumption
- Reduce the consumption of medicines
