GUEST BLOG: The Essential Role of Exercise for a Strict Gluten Free Life
Professional athlete Angus Hanrahan explores the benefits of regular exercise for those who live on a strict gluten free diet
Living with a gluten-related disorder means making crucial dietary adjustments to avoid gluten and maintain your health. But whilst a strict gluten free diet is essential, many people overlook another key component of a healthy lifestyle: exercise.
Regular physical activity offers numerous benefits, including weight management, improved bone health, stronger muscles, and reduced inflammation. Whether you’re just starting your fitness journey or looking for ways to optimise your coeliac-friendly lifestyle, here’s why exercise should be a non-negotiable part of your routine.
Exercise Benefits with Gluten-Related Disorders
Image: theglutenfreeathlete.com.au
Keep Your Weight Under Control
Many gluten free processed foods are high in sugar and low in fibre, which can lead to unwanted weight gain. Exercise can help regulate metabolism and support a healthy weight by burning excess calories and building lean muscle. Cardiovascular workouts such as walking, running, cycling, and swimming can be particularly effective in maintaining weight balance.
Improve Inflammation in the Body
Regular exercise has been shown to reduce inflammation markers and promote overall immune health, supporting a healthier, more resilient body. Low-impact exercises such as swimming and yoga can be particularly beneficial in reducing inflammation and enhancing joint health.
Get Stronger Muscles
People with gluten-related disorders may experience muscle weakness due to nutrient deficiencies, particularly in protein and iron. Strength training and resistance exercises help build muscle, improve endurance, and enhance overall physical performance. Lifting weights, using resistance bands, or doing bodyweight exercises like push-ups and squats can contribute to increased muscle mass and strength over time.
Improve Bone Health
Coeliac disease can lead to malabsorption of calcium and vitamin D, increasing the risk of osteoporosis. Weight-bearing exercises such as walking, jogging, and strength training support bone density and reduce fracture risk. According to research, regular physical activity can help improve bone mineral density and decrease the likelihood of bone-related issues in individuals with coeliac disease.
Achieve a Balanced Lifestyle
A well-structured routine that includes both physical activity and a gluten free diet helps create stability and consistency in your overall well-being. Finding enjoyable forms of exercise makes staying active a sustainable habit. Setting realistic goals and tracking progress can also improve motivation and adherence to a fitness routine.
Reducing Risk of Depression
Although research is limited, coeliac disease has been linked to a higher risk of anxiety and depression. Exercise releases endorphins, lowers cortisol levels, enhances mood, reduces stress and promotes mental clarity. Studies have shown that even moderate physical activity can help alleviate symptoms of anxiety and depression, improving overall mental well-being.
Disclaimer:
This blog post is for informational purposes only and is not intended to provide medical advice. Coeliac disease management and exercise recommendations can vary based on individual health conditions.
Always consult a healthcare professional, such as a doctor or dietitian, before making any changes to your diet or exercise routine.
