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Key Points A weighted vest can help improve gut health by enhancing posture and core strength. “It’s not a magic cure, but it creates the conditions for healthier gut function.” Additional gut health tips: eat fiber, hydrate, reduce stress and consult professionals as needed. Supporting your gut health has never been more popular. It makes sense: Research has found that strong gut health may do everything from lowering your risk of depression to keeping you regular. But while you’ve probably heard about the importance of eating plenty of fiber, there’s one gut health-promoting hack most people haven’t heard of—and it can make a big difference. Relying on this popular fitness tool can help to “train your body” to support better gut health, according to Dr. Brennan Spiegel, MD, director of health services research at Cedars-Sinai and author of Pull: How Gravity Shapes Your Body, Steadies the Mind, and Guides Our Health. That ultimately allows for better movement and flow throughout your GI tract. “It’s not a magic cure, but it creates the conditions for healthier gut function,” Dr. Spiegel says. So, what is this tool and how can you put it to work for you and your gut? Here’s the deal. 🩺SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self💊 What Fitness Tool Can Help Your Gut Health? Surprisingly, it’s a weighted vest. “A weighted vest is like strapping on a little extra gravity,” Dr. Spiegel says. “It forces your muscles, bones and cardiovascular system to work harder, which builds strength, improves upright ‘anti-gravity’ posture and even increases stamina.” He refers to this as “portable resistance training,” but for your GI tract. Related: Immunologists Are Begging People Over 50 To Start Doing This 1 Daily Habit ASAP How Does a Weighted Vest Impact Your Digestive System? A weighted vest helps to work your muscles and ligaments to support your gastrointestinal tract better. “Your intestines are basically a heavy sack of potatoes suspended inside the abdomen by ligaments and a powerful sheet of tissue called the mesentery,” Dr. Spiegel explains. “This suspension system is like a set of marionette strings.” He says that if the ligaments are loose or your posture is too low, the “sack” sags, compressing your digestion. “But if the strings are taut—shoulders back, chest up, diaphragm lifted—everything is elevated and animated,” he shares. “Weighted vests help train your body to hold that upright, suspended posture, defending against the sedentary slump of sitting hunched all day and compressing your ‘sack of potatoes.'” When you can strengthen your core and back with a tool like a weighted vest, it can keep your GI tract better suspended and supported, Dr. Spiegel says, explaining, “That means food and gas can move along more smoothly, helping to reduce bloating, heartburn and constipation.” He stresses that a weighted vest won’t cure every digestive issue. But it can be a helpful tool to support what you already have going on. Related: ‘I’m a Registered Dietitian—This is What I Do Every Day For My Gut Health’ How To Start Wearing a Weighted Vest for Gut Health If you’re interested in wearing a weighted vest for gut health, Dr. Spiegel recommends starting with something light (think: 5% of your body weight). “Wear the vest during activity, not while sitting,” he says. “Walking, stair climbing, standing desk work or even doing chores are all great times.” You don’t need to wear the vest all day, per Dr. Spiegel. “Even 30 to 60 minutes is enough to retrain posture and engage your anti-gravity muscles,” he says. Dr. Spiegel says you may notice changes in your posture or less bloating within weeks. “But just like any form of fitness, more lasting effects—better core strength, endurance and digestion—build over months,” he says. “It’s consistency, not intensity, that makes the difference.” Related: The Surprising Food That’s Good for Your Gut, According to Gastroenterologists Other Ways To Support Your Gut Health Gut health is complex, and wearing a weighted vest alone is unlikely to make a massive difference for you. If your gut health isn’t where you’d like it to be, there are a few other things you can do. First, take a look at any medications you’re taking. Prescription and over-the-counter medications can throw your gut health off, especially if you take it on an empty stomach, points out Dr. Rudolph Bedford, MD, gastroenterologist at Providence Saint John’s Health Center in Santa Monica, CA. Drinking plenty of fluids, eating lots of fiber and having less simple carbohydrates like flour, rice and refined sugar can help, Dr. Bedford says, sharing, “All of those seem to feed inflammation in your gut.” While you’re at it, he recommends cutting back on how much alcohol you have, explaining, “That will exacerbate inflammation in the gut.” It can be helpful to take probiotics too—those can change the bacteria in your gut, per Dr. Bedford. “You also want to decrease stress,” he says. He recommends doing your best to get regular sleep and to consider doing things like yoga or meditation to help clear your mind, revealing, “All of these things can decrease stress and inflammation.” While you’re at it, Dr. Spiegel suggests doing what you can to boost levels of serotonin in your body. “Most people think of serotonin as just a ‘feel-good’ brain chemical, but 95% of it is actually made in the gut,” he says. “It doesn’t just elevate mood—it also primes our pumps, tubes and hydraulics to keep blood pressure stable, muscles coordinated and digestion moving against gravity.” Dr. Spiegel recommends doing this by spending time in sunlight, exercising and eating plenty of serotonin-rich foods like salmon, turkey, avocado, chickpeas, tofu, eggs and nuts. “Pair that with movement—swimming, yoga, tai chi, even hypopressive breathing—and you get a potent recipe for gut health and overall resilience,” he says. Of course, if you’re struggling with gut health issues and things don’t seem to be turning around with the help of tweaks to your lifestyle and diet, Dr. Bedford says it’s time to connect with a healthcare professional. They can evaluate to see what could be behind your digestive issues and suggest personalized next steps from there. Up Next: Sources:
