With the arrival of winter’s chilly days, the season also brings an increased risk of colds and flu. Maintaining a robust immune system becomes particularly important at this time of year. Between hearty seasonal meals and lower temperatures, it’s easy to lose sight of how these factors can influence your overall well-being, especially your gut health.

Your gut plays a fundamental role in supporting a resilient immune system. Nurturing a balanced gut microbiome is among the best strategies to enhance immunity. Read on to learn more about how to support your gut, so it can better support you!

THE LINK BETWEEN YOUR GUT AND IMMUNE HEALTH

Over 70% of your immune system is housed in your gut, making it a crucial player in your body’s defence. The gut hosts trillions of microorganisms—bacteria, fungi, and viruses—collectively known as the microbiome. These organisms support digestion and play an essential role in immune regulation. The gut-immune axis enables the gut and immune system to communicate through hormonal signals.

Beneficial bacteria in your microbiome teach immune cells (T-cells) how to respond effectively to harmful invaders such as viruses and bacteria. They help your immune system strike the right balance, avoiding overreactions, which can lead to allergies or autoimmune issues, or under-reactions that leave you vulnerable to infections.

A strong gut barrier is also important for preventing harmful microbes from entering your bloodstream. When this barrier degrades, it can lead to leaky gut syndrome, where harmful substances enter the bloodstream and impact immune activation. This can lead to a constant, ongoing immune alert, weakening your defences and making you more prone to infections throughout winter.

EATING FOR A HEALTHIER GUT

Imbalance in the microbiome is most often caused by overindulgence in processed and sugary foods. These types of food feed harmful bacteria, and can even reduce the presence of beneficial bacteria. If you’re looking to promote a healthier gut, work on reducing or eliminating these foods from your diet:

• Processed foods: Items high in saturated fat, salt, and sugar can feed harmful bacteria, and are often low in fibre, which beneficial bacteria need to thrive.
• Alcohol: Alcoholic beverages can irritate the gut lining and promote inflammation, weakening the gut barrier.
• Overeating: Large meals can slow digestion and lead to bloating, giving harmful bacteria more time to ferment undigested food.

WHAT ARE PROBIOTICS?

Probiotics are beneficial bacteria found naturally in the gut that help carry out a number of important functions, including supporting your immune system. They thrive in a healthy gut environment, but when factors like stress, diet or illness occur, it can throw the microbiome out of balance and have consequences for your immune system, too.

Probiotics can also be found in supplemental form, and different strains have different impacts. Lactobacillus and Bifidobacterium strains, for example, are known to increase antibody production, including T-cells. Lactobacillus is responsible for producing lactic acid, which can help control the levels of harmful bacteria, while supporting healthy nutrient absorption.

HOW TO TELL IF YOUR GUT NEEDS SOME LOVE

You’ll know your gut is in need of some care and attention when you notice symptoms like irregular bowel movements, bloating, frequent illness or skin issues begin to pop up. If these symptoms go unaddressed, it can go on to impact your immune health, along with other processes in the body. The good news is, there are things you can do today to support your gut and make sure it’s thriving.

FEED YOUR GUT

A healthy gut functions best on a diet of fibre-rich foods, like fruit, vegetables and whole grains. This helps your beneficial bacteria flourish, allowing it to carry out its many important duties.

Minerals like zinc can also help maintain the integrity of the gut lining by preventing harmful bacteria from entering the bloodstream. It also plays a role in the production of enzymes needed for nutrient absorption and digestion. On top of that, it supports the immune system by activating T cells to help fight infections. Zinc can be found in foods like shellfish, legumes and hemp seeds, or in supplemental form.

REDUCE STRESS

Stress can have a profound effect on the gut microbiome. Through the gut-brain axis, the nerve cells in your gut communicate to your brain, and this can be influenced by the hormonal signals triggered by stress. Incorporating stress relieving activities like walks, meditation or other calming activities can help lower stress levels, in turn supporting your gut.

SLEEP TIGHT

Sleep, in addition to helping us feel well rested, also acts as a reset for your gut and immune system. While we’re asleep, the body regulates the bacteria in our gut and reinforces our immune response. Research shows that when we don’t get enough sleep, the balance in our microbiome gets thrown off, which can reduce the amount of beneficial bacteria and lay the ground for harmful bacteria to flourish. Adults need about 7-9 hours of sleep per night to help keep the body functioning optimally.

INCORPORATE PROBIOTICS

Snacking on fermented foods like yogurt, kimchi or sauerkraut can provide sources of the friendly bacteria our gut relies on to function. When dietary sources aren’t sufficient, taking a high-quality probiotic supplement can help!

As winter goes on and cold and flu season peaks, look to your gut to reinforce your immune system. With healthy food choices, a touch of mindfulness and plenty of sleep, you can enjoy the cooler weather while staying healthy.