Health Notes

Too Much Exercise Could Be a Pain in the Gut

While super-short workouts are making headlines for their fitness merits, super-long workouts are catching some flack. According to a systematic review in Alimentary Pharmacology and Therapeutics, long, intense workouts may increase the risk of gastro-intestinal issues. The review looked at data from controlled studies, which included both healthy people and people with gastro-intestinal conditions, investigating the effects of strenuous exercise on markers of gastro-intestinal injury, intestinal hyperpermeability (also known as leaky gut), endotoxemia (toxins from gut bacteria in the blood), abnormal motility, and malabsorption. Based on their review, the researchers concluded:

  • In healthy people, regardless of their fitness level, markers of intestinal injury, leaky gut, and endotoxemia were significantly increased after high-intensity exercise (usually running) lasting two hours or more. In addition, malabsorption and motility disturbances were more likely after long, vigourous workouts.
  • Symptoms of digestive distress, related to both the upper and lower gut, frequently occurred with long and strenuous exercise.
  • Hot weather and dehydration were additional stressors that appeared to exacerbate the risk of exercise-induced gastro-intestinal disturbances.
  • People with gastro-intestinal conditions generally experienced health benefits from moderate exercise, but the risks of strenuous exercise in this population are still unknown.

Although the long-term consequences of prolonged strenuous workouts are not known, according to this study, people who love a long run may want to keep it under two hours to avoid digestive disturbances. But, if you’re a marathon runner or a triathlete, this might not be an option for you. If that’s the case, here are some tips to keep your gut happy while you’re going the distance:

  • Stay hydrated. Certain evidence shows that dehydration could impair gastric emptying and increase gastro-intestinal issues, including nausea.
  • Carb load during your run. Eating high-carb snacks during a prolonged exercise routine may help support a few aspects of healthy gut function.
  • Prepare for your run with a snack. One study found that eating a high-carb snack during training sessions reduced gut discomfort, nausea, and upper-gastro-intestinal symptoms during a follow-up three-hour run.

Source: Alimentary Pharmacology and Therapeutics

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