Wednesday, December 07, 2022

How to get the most out of exercise by taking care of your microbiota

How to get the most out of exercise by taking care of your microbiota

If the intestinal and oral microbiota are altered, the benefits of sport would be diminished.

There is currently sufficient scientific evidence to establish that the benefits provided by exile For him immune system And this metabolism They are mediated by the microbiota, that is, the billions of bacteria that populate the digestive tract from the mouth to the intestine.

Therefore, if the microbiota changes The benefits you get from the game will be reduced, and this affects both Intestinal and oral microbiota, This is why consuming sugary drinks, antibacterial mouthwash or simple carbohydrates harms oral health and, by rebound, lessens the positive effects of exercise on your heart.

How does the microbiota affect exercise?

The intestinal microbiota is the group of microorganisms that live in the intestines.

“keep balance The microbiota is essential for preventing the colonization of other pathogenic microorganisms, and helps to digest food, produce vitamins B and K and stimulate the immune system. If changes occur, they can affect people’s health and the environment. sports performance, Understand Daniel BadiaUOC’s associate professor of health science studies in an article in this university.

“The imbalance in the microbiota, called dysbiosisNutrient deficiencies can cause excessive fermentation and intestinal permeability, among other things. All of these conditions have a negative impact on an athlete’s performance, either intestinal disturbancescompromising the types of food eaten during physical exercise or creating effects in the energy field, which manifest in a feeling of excess fatigue,Badiya warns.

A healthy intestinal microbiota to gain muscle

Produces a healthy gut microbiota short chain fatty acids By fermentation of fiber in the large intestine. These acids can be oxidized by increasing muscle mass. available muscle glucose,

they also help increase blood attackThe insulin sensitivity And this preservation of muscle massWhich enhances the performance of the athlete and improves health, explains the prof.

Foods that take care of the intestinal flora

Foods that improve the intestinal flora are basically Probiotics And this prebiotics,

  • loss Probiotics They bring beneficial bacteria to the gut. They are fermented foods such as yogurt, kefir, sauerkraut or olives. If there is dysbiosis (imbalance in the intestinal microbiota), supplementation is recommended under the supervision of a professional as the probiotic content is very high.
  • loss prebiotics They serve as food for good intestinal bacteria and are basically fiber-rich foods like vegetables (fruits and vegetables). Resistant starch is also an excellent prebiotic and is obtained after cooking foods rich in complex carbohydrates such as potatoes, rice or sweet potatoes and storing them in the refrigerator for at least 24 hours.
  • loss polyphenols As quercetin, resveratrol or curcumin benefit the intestinal flora and are found in berries, cocoa, grapes, turmeric…
  • las healthy fats Like olive oil or avocado, they also contribute to the health of the intestinal flora.

What is the relationship between the oral microbiota and exercise?

most studies Those who analyzed the link between the microbiota and exercise focused on the intestinal microbiota. However, in recent years it has been observed that Mouth bacteria, the second most complex microbiome in the body After the intestine, they have an important role sports benefits,

researchers of University of Plymouth (UK) and Open University of Catalonia All available scientific evidence has been reviewed in this regard and the results have been published in the journal PharmaNutrition.

,Most of the bacteria in the mouth are necessary to stay healthy. Only a minority produce diseases such as caries or periodontitis. In fact, previous studies have shown that if you inhibit the activity of bacteria in your mouth, Cardiovascular benefits of sports are diminished, Highlight Raul BescosoSenior Lecturer in Physiology at the University of Plymouth and first author of the study.

“There were indications of a relationship between sport and the oral microbiota, but there were also many gaps, and this is why we wanted to review what influences the oral microbiota and how it might Transformational impact on the benefits of sport,Professor Bescos says.

Why a healthy oral microbiota improves sports performance

A clear example of the positive and direct influence between Oral microbiota and exercise can be seen in the intake of nitrates,

This is shown by studies conducted by Bescos himself and Patricia Casas-AugustenchProfessor of Health Sciences Studies at UOC and associate researcher at the University of Plymouth.

nitrate is a molecule that we consume Foods (They are present in green leafy vegetables such as arugula or spinach). we also produce endogenously (intrinsically) when we do physical activity,

Nitrates, among other things, act as food for bacteria in the mouth Which in turn converts it to nitrite. And this nitrite increased blood flow to the muscles and low blood pressure,

that’s why big sports club include in Foods rich in nitrates in the diet of their athletes.

Poor oral health of elite athletes

Even then, an altered oral microbiota stop it conversion of nitrates to nitrites which supports sports performance so much and that Cardiovascular effect multiplies of sport, the researchers warned.

something that should be taken into account elite athlete. In this group, the prevalence of oral disease, including dental caries, caries and periodontitis, is similar to or higher than that of the general population. And everything points to diet and hydration as the main culprits. This is how Casas-Augustench explains it:

too much sugar.“Athletes consume too much sweet and acidic drinks Which can affect oral health and the abundance of bacteria. They also eat a lot of carbohydrates, including products with a lot of sugar, such as energy bars, which can alter the oral microbiota.”it is said.

dry mouth, dehydration that occurs while playing sports such as Cycling or athletics imbalanced oral microbiota and reduces the protection of teeth.

change of oral pH, “Some athletes often vomit before competition or during competitions as a result of anxiety due to exertion, leading to Changes in oral pH, enamel erosion and imbalance of bacterial composition,The UOC confirms the researcher.

Are mouthwashes harmful if you play sports?

Another factor that researchers have also studied is Mouthwash with antibacterial action Such as containing chlorhexidine:

“They inhibit bacteria in the mouth, and it has been observed that when used Chlorhexidine reduces the positive effect of exercise on blood pressure Enough”Bescos explains.

Researchers remember that , Oral microbiota is essential in cardiovascular response of physical exercise. If the mouth is healthy, bacteria help us convert nitrates into nitrites. opposite of this, We Miss Too Many Benefits of Exercise,,

How to take care of the oral microbiota

Bescos and Casas-Agustech agree on these recommendations Take care of oral microbiota and improve sports performance and heart health:

  • increase consumption of Vegetables Rich in Nitrate,
  • chew food very well, Chewing brings saliva and saliva is necessary for regulate oral pH and the structure and activity of bacteria in the mouth.

That’s why researchers recommend to include in the diet high fiber products such as fruit (to promote full chewing) and vegetables, as well as nuts. and of course, reduce sugary drinks and simple carbohydrates (refined grains such as bread, pasta and white rice; pastries or pastries).

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