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The Best Workout for Gut Health

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The gut microbiome gets a lot of attention for its role in overall health. A healthy gut means you have better digestion and improved immunity. It could also play a role in preventing health conditions like heart disease and autoimmune conditions.

Perhaps you’re already taking probiotics and eating more plant foods to keep your gut happy. But there’s a lesser-known — and equally important — step you should take to optimize that microbiome: Exercise.

Gastroenterologist Christine Lee, MD, explains the role exercise plays in gut health and the best workouts for a happy belly.

How exercise helps gut health

“Exercise is one of the most powerful ways you can boost your gut microbiome,” says Dr. Lee. “It’s probably the best ‘medicine’ we have for your gut.”

Exercise improves your gut health because it:

Improves gut motility (movement)

Your digestive tract has its own rhythm that keeps things moving. When it’s too fast, you might be running to the bathroom. Too slow, and you’ve got bloating, gas, pain and nausea. Neither option is going to help you have your best day. Regular exercise allows your gut to find its perfect pace.

“Your digestive tract is a muscle, and moving your body is good for all your muscles, your gut included,” explains Dr. Lee. “When we’re physically inactive, the muscles in our gut also become less active, too. Over time, they lose their natural coordination and strength.”

Boosts circulation

During exercise, your heart pumps harder and faster to deliver extra blood and oxygen to your muscles. Some of that extra goodness also goes directly to your gut.

“Exercise improves circulation throughout your body, including to your gut and other organs,” says Dr. Lee. “When your digestive tract is better perfused (or has a good flow), it becomes stronger, healthier and better able to maintain the right balance of healthy bacteria.”

Tones your digestive muscles

Physical activity gives you great muscle tone, and we’re not just talking about biceps and abs. When you’re in shape, your gut muscles become stronger and more efficient, too. It uses its fit muscles to expel unwanted waste more completely.

“Many people think they’re not constipated because they have regular or frequent bowel movements,” notes Dr. Lee. “But you might be going frequently because your colon isn’t emptying completely. You could be going several times to get one bowel movement out.”

Exercise makes your gut’s contractions — known as peristalsis — more powerful and more effective.

“Higher quality peristalsis means your gut can empty more effectively,” she continues. “It’s a key part of your digestive health because it moves the waste out of your body before it can disrupt your microbiome.”

Keeps your metabolism healthy

Your metabolism is your body’s process of turning calories into energy. Physical activity helps you maintain or speed up this process, which helps with digestion and better balance in your gut.

“If your metabolism slows down, your body has to select which functions are more important,” explains Dr. Lee. “Your body sees digestion as a lower priority than vital organs like your heart, lungs and brain. It takes some energy away from your gut and can lead to an overgrowth of bad bacteria, bacterial translocation (passage of bacteria from the GI tract to other tissues or organs) and complications from slower motility (such as megacolon, hemorrhoids and diverticulitis).”

Sets you up for sleep

Getting enough quality sleep is great for your gut. But it’s often not as simple as lying down and waiting to drift off to dreamland. If you find it hard to fall asleep or stay asleep, getting some exercise could be the natural remedy you need.

“Regular exercise can lead to better sleep overall and can improve some sleep disorders,” says Dr. Lee. “When you sleep, your body, including the gut, repairs itself, breaks down waste and builds up your immune system.”

How to exercise for a healthier gut

The benefits of exercise for gut health are impressive. And there’s great news: You don’t always have to join a gym or follow a strenuous program to get results.

“The key to exercise is to start at your own level,” advises Dr. Lee. “If you haven’t exercised in a while, then a brisk walk may work for you. If you already work out regularly, you need to make sure you are doing something vigorous enough that gets your heart pumping.”

Workouts that work for your gut

What type of exercise do you need to do for a healthier gut? Do any type of aerobic exercise you enjoy and that works with your schedule and fitness level.

“People hear the word ‘aerobic’ and think they have to join a class, but that’s not the case,” clarifies Dr. Lee. “Raking leaves, vacuuming the living room, mowing the grass or dancing to your favorite music can be aerobic exercise.”

How do you know if your workout is the right intensity? Look for these signs:

  • Your heart rate is faster than normal.
  • You can talk, but not sing.
  • You’re working up a sweat.

How often to exercise

Ideally, you should aim for 30 minutes of exercise, five days a week. But if you can’t hit that goal, don’t give up. Any amount of activity is better than none.

“Many people get frustrated when they miss a few days of exercise,” says Dr. Lee. “But the key is to move as much as you can, no matter what that looks like.”

Start slowly

If you’re just starting out with exercise, watch out for injuries from overdoing it.

“Don’t do too much, too soon — this can strain muscles or hurt yourself,” warns Dr. Lee. “As long as your heart rate is up, you’re at the right intensity. Don’t push beyond your limits, or you could set yourself back.”

Use care with cardiac conditions

If you have a heart or lung condition, talk with your healthcare provider before beginning any type of exercise.

“Getting your heart rate up is usually a good thing, but it may not be safe with certain heart conditions,” cautions Dr. Lee. “Your healthcare provider can help you determine which type of exercises to do.”

Bottom line?

No matter how you choose to move, your body — including your gut — will thank you.

“Exercise is one of the most powerful ways to improve your overall health, including your gut health,” reinforces Dr. Lee. “It’s something nearly everyone can do to feel better, and it doesn’t have to cost a thing.”

 

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Health Canada approves updated Moderna COVID-19 vaccine

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TORONTO – Health Canada has authorized Moderna’s updated COVID-19 vaccine that protects against currently circulating variants of the virus.

The mRNA vaccine, called Spikevax, has been reformulated to target the KP.2 subvariant of Omicron.

It will replace the previous version of the vaccine that was released a year ago, which targeted the XBB.1.5 subvariant of Omicron.

Health Canada recently asked provinces and territories to get rid of their older COVID-19 vaccines to ensure the most current vaccine will be used during this fall’s respiratory virus season.

Health Canada is also reviewing two other updated COVID-19 vaccines but has not yet authorized them.

They are Pfizer’s Comirnaty, which is also an mRNA vaccine, as well as Novavax’s protein-based vaccine.

This report by The Canadian Press was first published Sept. 17, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

The Canadian Press. All rights reserved.

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These people say they got listeria after drinking recalled plant-based milks

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TORONTO – Sanniah Jabeen holds a sonogram of the unborn baby she lost after contracting listeria last December. Beneath, it says “love at first sight.”

Jabeen says she believes she and her baby were poisoned by a listeria outbreak linked to some plant-based milks and wants answers. An investigation continues into the recall declared July 8 of several Silk and Great Value plant-based beverages.

“I don’t even have the words. I’m still processing that,” Jabeen says of her loss. She was 18 weeks pregnant when she went into preterm labour.

The first infection linked to the recall was traced back to August 2023. One year later on Aug. 12, 2024, the Public Health Agency of Canada said three people had died and 20 were infected.

The number of cases is likely much higher, says Lawrence Goodridge, Canada Research Chair in foodborne pathogen dynamics at the University of Guelph: “For every person known, generally speaking, there’s typically 20 to 25 or maybe 30 people that are unknown.”

The case count has remained unchanged over the last month, but the Public Health Agency of Canada says it won’t declare the outbreak over until early October because of listeria’s 70-day incubation period and the reporting delays that accompany it.

Danone Canada’s head of communications said in an email Wednesday that the company is still investigating the “root cause” of the outbreak, which has been linked to a production line at a Pickering, Ont., packaging facility.

Pregnant people, adults over 60, and those with weakened immune systems are most at risk of becoming sick with severe listeriosis. If the infection spreads to an unborn baby, Health Canada says it can cause miscarriage, stillbirth, premature birth or life-threatening illness in a newborn.

The Canadian Press spoke to 10 people, from the parents of a toddler to an 89-year-old senior, who say they became sick with listeria after drinking from cartons of plant-based milk stamped with the recalled product code. Here’s a look at some of their experiences.

Sanniah Jabeen, 32, Toronto

Jabeen says she regularly drank Silk oat and almond milk in smoothies while pregnant, and began vomiting seven times a day and shivering at night in December 2023. She had “the worst headache of (her) life” when she went to the emergency room on Dec. 15.

“I just wasn’t functioning like a normal human being,” Jabeen says.

Told she was dehydrated, Jabeen was given fluids and a blood test and sent home. Four days later, she returned to hospital.

“They told me that since you’re 18 weeks, there’s nothing you can do to save your baby,” says Jabeen, who moved to Toronto from Pakistan five years ago.

Jabeen later learned she had listeriosis and an autopsy revealed her baby was infected, too.

“It broke my heart to read that report because I was just imagining my baby drinking poisoned amniotic fluid inside of me. The womb is a place where your baby is supposed to be the safest,” Jabeen said.

Jabeen’s case is likely not included in PHAC’s count. Jabeen says she was called by Health Canada and asked what dairy and fresh produce she ate – foods more commonly associated with listeria – but not asked about plant-based beverages.

She’s pregnant again, and is due in several months. At first, she was scared to eat, not knowing what caused the infection during her last pregnancy.

“Ever since I learned about the almond, oat milk situation, I’ve been feeling a bit better knowing that it wasn’t something that I did. It was something else that caused it. It wasn’t my fault,” Jabeen said.

She’s since joined a proposed class action lawsuit launched by LPC Avocates against the manufacturers and sellers of Silk and Great Value plant-based beverages. The lawsuit has not yet been certified by a judge.

Natalie Grant and her seven year-old daughter, Bowmanville, Ont.

Natalie Grant says she was in a hospital waiting room when she saw a television news report about the recall. She wondered if the dark chocolate almond milk her daughter drank daily was contaminated.

She had brought the girl to hospital because she was vomiting every half hour, constantly on the toilet with diarrhea, and had severe pain in her abdomen.

“I’m definitely thinking that this is a pretty solid chance that she’s got listeria at this point because I knew she had all the symptoms,” Grant says of seeing the news report.

Once her daughter could hold fluids, they went home and Grant cross-checked the recalled product code – 7825 – with the one on her carton. They matched.

“I called the emerg and I said I’m pretty confident she’s been exposed,” Grant said. She was told to return to the hospital if her daughter’s symptoms worsened. An hour and a half later, her fever spiked, the vomiting returned, her face flushed and her energy plummeted.

Grant says they were sent to a hospital in Ajax, Ont. and stayed two weeks while her daughter received antibiotics four times a day until she was discharged July 23.

“Knowing that my little one was just so affected and how it affected us as a family alone, there’s a bitterness left behind,” Grant said. She’s also joined the proposed class action.

Thelma Feldman, 89, Toronto

Thelma Feldman says she regularly taught yoga to friends in her condo building before getting sickened by listeria on July 2. Now, she has a walker and her body aches. She has headaches and digestive problems.

“I’m kind of depressed,” she says.

“It’s caused me a lot of physical and emotional pain.”

Much of the early days of her illness are a blur. She knows she boarded an ambulance with profuse diarrhea on July 2 and spent five days at North York General Hospital. Afterwards, she remembers Health Canada officials entering her apartment and removing Silk almond milk from her fridge, and volunteers from a community organization giving her sponge baths.

“At my age, 89, I’m not a kid anymore and healing takes longer,” Feldman says.

“I don’t even feel like being with people. I just sit at home.”

Jasmine Jiles and three-year-old Max, Kahnawake Mohawk Territory, Que.

Jasmine Jiles says her three-year-old son Max came down with flu-like symptoms and cradled his ears in what she interpreted as a sign of pain, like the one pounding in her own head, around early July.

When Jiles heard about the recall soon after, she called Danone Canada, the plant-based milk manufacturer, to find out if their Silk coconut milk was in the contaminated batch. It was, she says.

“My son is very small, he’s very young, so I asked what we do in terms of overall monitoring and she said someone from the company would get in touch within 24 to 48 hours,” Jiles says from a First Nations reserve near Montreal.

“I never got a call back. I never got an email”

At home, her son’s fever broke after three days, but gas pains stuck with him, she says. It took a couple weeks for him to get back to normal.

“In hindsight, I should have taken him (to the hospital) but we just tried to see if we could nurse him at home because wait times are pretty extreme,” Jiles says, “and I don’t have child care at the moment.”

Joseph Desmond, 50, Sydney, N.S.

Joseph Desmond says he suffered a seizure and fell off his sofa on July 9. He went to the emergency room, where they ran an electroencephalogram (EEG) test, and then returned home. Within hours, he had a second seizure and went back to hospital.

His third seizure happened the next morning while walking to the nurse’s station.

In severe cases of listeriosis, bacteria can spread to the central nervous system and cause seizures, according to Health Canada.

“The last two months have really been a nightmare,” says Desmond, who has joined the proposed lawsuit.

When he returned home from the hospital, his daughter took a carton of Silk dark chocolate almond milk out of the fridge and asked if he had heard about the recall. By that point, Desmond says he was on his second two-litre carton after finishing the first in June.

“It was pretty scary. Terrifying. I honestly thought I was going to die.”

Cheryl McCombe, 63, Haliburton, Ont.

The morning after suffering a second episode of vomiting, feverish sweats and diarrhea in the middle of the night in early July, Cheryl McCombe scrolled through the news on her phone and came across the recall.

A few years earlier, McCombe says she started drinking plant-based milks because it seemed like a healthier choice to splash in her morning coffee. On June 30, she bought two cartons of Silk cashew almond milk.

“It was on the (recall) list. I thought, ‘Oh my God, I got listeria,’” McCombe says. She called her doctor’s office and visited an urgent care clinic hoping to get tested and confirm her suspicion, but she says, “I was basically shut down at the door.”

Public Health Ontario does not recommend listeria testing for infected individuals with mild symptoms unless they are at risk of developing severe illness, such as people who are immunocompromised, elderly, pregnant or newborn.

“No wonder they couldn’t connect the dots,” she adds, referencing that it took close to a year for public health officials to find the source of the outbreak.

“I am a woman in my 60s and sometimes these signs are of, you know, when you’re vomiting and things like that, it can be a sign in women of a bigger issue,” McCombe says. She was seeking confirmation that wasn’t the case.

Disappointed, with her stomach still feeling off, she says she decided to boost her gut health with probiotics. After a couple weeks she started to feel like herself.

But since then, McCombe says, “I’m back on Kawartha Dairy cream in my coffee.”

This report by The Canadian Press was first published Sept. 16, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

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B.C. mayors seek ‘immediate action’ from federal government on mental health crisis

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VANCOUVER – Mayors and other leaders from several British Columbia communities say the provincial and federal governments need to take “immediate action” to tackle mental health and public safety issues that have reached crisis levels.

Vancouver Mayor Ken Sim says it’s become “abundantly clear” that mental health and addiction issues and public safety have caused crises that are “gripping” Vancouver, and he and other politicians, First Nations leaders and law enforcement officials are pleading for federal and provincial help.

In a letter to Prime Minister Justin Trudeau and Premier David Eby, mayors say there are “three critical fronts” that require action including “mandatory care” for people with severe mental health and addiction issues.

The letter says senior governments also need to bring in “meaningful bail reform” for repeat offenders, and the federal government must improve policing at Metro Vancouver ports to stop illicit drugs from coming in and stolen vehicles from being exported.

Sim says the “current system” has failed British Columbians, and the number of people dealing with severe mental health and addiction issues due to lack of proper care has “reached a critical point.”

Vancouver Police Chief Adam Palmer says repeat violent offenders are too often released on bail due to a “revolving door of justice,” and a new approach is needed to deal with mentally ill people who “pose a serious and immediate danger to themselves and others.”

This report by The Canadian Press was first published Sept. 16, 2024

The Canadian Press. All rights reserved.

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