10 ways to support your immune system this winter
For those of us on Australia’s east coast, you’re probably like me and looking at all the ways to stay warm during this very cold winter. Our immune systems need nurturing all year round of course, but at this time of year they are often facing a lot of extra viruses so let’s make sure we are supporting our immune health from inside out!
Improving your immune system is a multifaceted endeavour, and one of the most significant aspects to consider is gut health. The gut, often referred to as the "second brain," plays a crucial role in maintaining overall health, including the immune system. Today we will delve into the intricate relationship between gut health and the immune system, and look what the research shows us so we can breeze through winter free from the viral onslaught!
The Gut-Immune System Connection
The gut is home to a vast and diverse community of microorganisms, collectively known as the gut microbiome. This microbiome includes bacteria, fungi, viruses, and other microbes that play a pivotal role in many bodily functions, including the regulation of the immune system. A healthy gut microbiome needs a wide range of beneficial bacteria, which are essential for a robust immune response. So can you just take a probiotic? Well, no it's not that simple despite what the marketing messages may try to persuade you!
How Gut Health Influences the Immune System
Regulation of Inflammation: The gut microbiome helps regulate inflammation, a critical component of the immune response. Acute inflammation is a natural and necessary process for healing injuries and fighting infections. However, chronic inflammation, which can result from an imbalanced gut microbiome, is linked to several health issues, including obesity, heart disease, and type 2 diabetes.
Barrier Function: The gut lining acts as a barrier to prevent harmful substances from entering the bloodstream. A healthy gut microbiome supports this barrier function, reducing the risk of infections and systemic inflammation.
Immune Cell Production: The gut microbiome influences the production and function of immune cells. Certain gut bacteria can stimulate the production of regulatory T cells, which help modulate the immune response, including autoimmune diseases.
So what can we do to support the gut and immune system?
Dietary Interventions
Increase Fibre Intake: A diet rich in fibre supports the growth of beneficial gut bacteria. Foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds are excellent sources. Fibre acts as a prebiotic, providing fuel for probiotics (beneficial bacteria) in the gut. If you cannot tolerate much fibre, get in touch - there is a route through this and long term restriction isn’t ideal for our overall health.
Consume Fermented Foods: Fermented foods like yogurt, kefir, kimchi, sauerkraut, and kombucha are rich in probiotics. These foods introduce beneficial bacteria into the gut, enhancing microbial diversity and promoting a healthy gut environment. Again, if these foods make you bloat or give you heartburn, this is not normal but the good news is that it can be treated with a carefully structured dietary plan.
Limit Processed Foods: Highly processed foods, which are often high in sugar and unhealthy fats, can negatively impact gut health by reducing microbial diversity and promoting the growth of harmful bacteria. Opt for whole, unprocessed foods to support a healthy gut microbiome.
Include Polyphenol-Rich Foods: Polyphenols are compounds found in plant-based foods that have antioxidant properties. Foods such as berries, nuts, seeds, olive oil, and dark chocolate are rich in polyphenols and can support the growth of beneficial gut bacteria.
Spice it Up: Spices are an under rated tool for supporting our gut and our immune system. Ginger and garlic are excellent traditional remedies, and have great evidence for their anti bacterial properties. Add cumin, coriander, turmeric, rosemary, sage and fennel to your meals for a tasty, prebiotic boost!
Lifestyle Modifications
Manage Stress: Chronic stress can negatively impact gut health by altering the gut microbiome and increasing gut permeability. Stress management techniques such as meditation, yoga, and spending time with loved ones can help maintain a healthy gut.
Prioritise Sleep: Adequate sleep is essential for overall health, including gut health. Poor sleep can disrupt the gut microbiome and weaken the immune system. Aim for 7-9 hours of quality sleep per night to support gut and immune health.
Stay Hydrated: Proper hydration is crucial for maintaining the mucosal lining of the intestines and supporting the balance of good bacteria in the gut. Drinking plenty of water throughout the day can help maintain gut health.
Keep Moving: Regular physical movement helps with daily bowel movements which are essential to good gut health. Be mindful that intense or excessive exercise may have an opposite effect, so find your sweet spot!
Chase the Sun: Sun exposure is essential for vitamin D production, and is much better absorbed via the skin than from supplements. During winter, feel the difference with 15 minutes of gentle sun exposure on the arms or legs each day, always taking care not to redden the skin.
Research
Recent studies have highlighted the significant impact of diet on gut health and, consequently, the immune system. For instance, research from the ZOE COVID Symptom Study found that individuals who consumed a gut-friendly diet, rich in plant-based foods, were 40% less likely to experience severe COVID-19 symptoms compared to those with less healthy diets. With 66% of your immune system made in the digestive tract, this underscores the importance of dietary choices in modulating the immune response through gut health. A diverse microbiome is associated with lower levels of chronic inflammation and a reduced risk of various diseases. This winter, get the casserole pot out, and add a variety of herbs and spices, fibre-rich veggies and legumes and fermented foods into your diet to really embrace the gut:immune connection.
So although it may be cold and wintry outside with viruses seemingly everywhere, looking after our immune system is a case of small consistent changes throughout the year. By focusing on a diverse and nutrient-rich diet, managing stress, ensuring adequate sleep and movement, and staying hydrated, you can support your gut to help keep those bugs at bay.
Do you need a hand with your immune system? I work with many patients on improving their gut health with great long term results, but if you’re in the middle of a bad cold or flu, I also offer acute 20 minute appointments to get some targeted changes and specific supplement prescription. Reach out if this is you!