This is a major concern as systemic or chronic inflammation of the gut may hamper the bodybuilder’s ability to gain muscle, shred fat and most importantly effects health over long term.
GUT INFLAMMATION PROCESS
In general, whenever any kind of inflammation occurs in the body, it can be assessed by redness, allergy, itching or burning sensation but the problem with gut inflammation is that the latter cannot be seen. It is said that gut inflammation is one of the most difficult health scenarios in humans. There may be many factors contributing to digestive distress in bodybuilders such as poor sleep, over stress, poor eating habits, uneven meal timings, lack of fibre in diet, infections, antibiotics etc.
In fact for diagnosing digestive inflammation, an experienced individual is required who can identify the symptoms keenly as the symptoms may indicate other health conditions too! As soon as diagnosis is made, then a series of blood tests are done in order to identify the circulating levels of pro-inflammatory protein markers. According to researchers, most of the inflammatory diseases start in the gut and progresses into systemic inflammation.
When the body is continuously bombarded with various stress elements, the initial response is primary inflammation which is being repaired by body. However, if this destruction process is continuous then secondary inflammation triggers which protects the body from triggers by allowing the tissue to change and adapt to the ongoing scenario. This may result in pain, stiffness, digestive disorders and loss of function etc.
LEAKY GUT SYNDROME
LEAKY GUT SYNDROME is actually a hypothetical condition where it is supposed that intestinal permeability of an individual is disturbed leading to entry of toxins into bloodstream causing inflammation in the body.
Breaking down of nutrients into smaller molecules from food occurs in the gut by the digestive enzymes which are later used for various energy processes in body. Human gut has a semipermeable lining which allows good nutrients and water to pass while keeping the toxins inside only. This rate of passing is known as Intestinal Permeability (IP), A chronic increase in IP is commonly known as Leaky Gut Syndrome.
The IP fluctuates in response to various chemical mediated reactions in the human body. In times of stress, the IP increases leading the intestinal walls to become inflamed and porous, leading to leaky gut syndrome. The syndrome exposes the body to various toxins, undigested foods, bacteria and antigens. In addition to this, nutrients and enzymes which are beneficial in the body also leaves through the gut leaving the condition worsened.
These conditions lead to compromised immunity in the body and leads to conditions called as auto-immune disorders in the form of allergic reactions and other digestive symptoms such as diarrhoea, constipations, IBS, Crohn’s disease etc.
“Leaky Gut Syndrome is slowly catching up to the mainstream media and is being now recognized widely gradually as a medical condition.”
CAUSES OF LEAKY GUT SYNDROME AMONG BODYBUILDERS
- Poor Diet Management – Bodybuilders and strength athletes often consume high calories in the form of sugar or fast foods which may cause indigestion and later inflammation in the gut. Also, some bodybuilders ignore the importance of fibre and pre-probiotics in the diet leading to LGS.
- Chronic Stress – Athletes put their body into high stress during workouts and many are unable to recover due to chronic stress and poor lifestyle leading to inflammation in the body causing LGS.
- Hormonal Imbalances – Bodybuilders tend to abuse steroids and other medications leading to changes in body’s normal hormone production such as thyroid hormone, progesterone, testosterone, estradiol. This conditions causes chronic inflammation in the body.
There can also be other symptoms which are far more problematic, such as brain fog, fatigue, anxiety disorders, joint pains and endocrine dysfunctions. This happens due to the action of cytokines which are released during the auto anti-inflammatory process. Cytokines are small proteins that are crucial in controlling the growth and activity of other immune system cells and blood cells. They have anti-cancer activity which kill abnormal cells in the body and make normal cells live longer.
Many researchers believe that these cytokines, although are the saviors but may often cause damage to body connective tissues, muscles and brain cells during LGS. Although, nothing has been proved but various medical communities believe that this may lead to conditions such as Parkinson’s disease, multiple sclerosis, and even autism, To be noted that these claims of LGS has been refuted by the main stream scientists and medical doctors.
Despite being not proved, many medical practitioners and researchers have started taking LGS seriously and have started studying the conditions associated with it. The condition is slowly catching up to the mainstream media and is being now recognized widely gradually as a medical condition
PROTECTING THE GUT MICROBIOME
For bodybuilders and athletes, protecting the gut microblome is not merely a health trend, but a fundamental aspect of their training regimen. Alongside rigorous workouts and specialized diets, they can add sauerkraut, cucumber picides, and other fermented foods as vital allies.
Another concern with an unhealthy gut is, “Insufficient enzyme production” in the gut. It can be of a great concern for bodybuilders and athletes, as it may impact nutrient absorption and hinder muscle recovery.
This can be supported by “Dr. Mercola’s article” on insufficient enzyme production highlights the critical role enzymes play in digestion and overall health. Enzyme deficiencies can lead to digestive issues and nutrient malabsorption.
Dr. Mercola emphasizes the importance of consuming enzyme-rich foods like raw fruits and vegetables, fermented foods, and enzyme supplements to support digestive function. He suggests that enzyme supplementation may benefit individuals with enzyme insufficiencies or those facing age-related decline.
With reference to Dr. Mercola, bodybuilders can focus on enzyme-rich foods like pineapple, papaya, and fermented foods to aid digestion. Additionally, incorporating enzyme supplements can bolster enzymatic activity and optimize nutrient utilization.
Mindful eating, chewing food thoroughly, and managing stress are also crucial habits to support gut health. By prioritizing these solutions, bodybuilders can ensure their bodies efficiently absorb essential nutrients, enhancing muscle growth, recovery, and overall athletic performance.
The immune system begins in the gut-and a healthy gut microbiome plays a crucial role in supporting robust immune function, protecting the body from infections and diseases.
COMBATING DIGESTIVE INFLAMMATION
Combating digestive inflammation and promoting a healthier gut requires you to adopt a comprehensive approach addressing various aspects of Sfestyle and diet management. For bodybuilders and athletes, one of the most crucial steps to combat digestive inflammation is to focus onvan anti-inflammatory diet. which emphasizes completely on whole, nutrient dense foods while minimizing processed and sugary options
Adding probiotics and prebiotics play a vital role in maintaining a healthy gut microbiome, which is essential for optimal digestive function. Consume probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi, as they introduce beneficial bacteria to the gut. Prebiotic foods like garlic, onions, bananas, and asparagus serve as nourishment for these beneficial bacteria One of the key aspects to combat digestive inflammation is Hydration. This is often ignored by bodybuilders and athletes but it is very crucial for supporting digestion. They are often dehydrated due to heavy training and use of heavy supplements. Thus, drinking an adequate amount of water helps the digestive system process food efficiently and flush out toxins Pursuing bodybuilding and managing life with respect to the game can be a difficult task! It is very important for bodybuilders to manage stress, as chronic stress can contribute to digestive inflammation. They must engage in relaxation techniques such as meditation, yoga, or deep breathing to reduce stress levels and promote a calmer state of mind.
Last but not the least, identifying and avoiding trigger foods that may exacerbate inflammation. Keeping a food diary can be helpful and can help to track potential intolerances or sensitivities, and minimize or eliminate those foods from your diet. If digestive inflammation persists despite these lifestyle changes, seeking professional guidance is essential.
