A HEALTHY GUT FOR A HEALTHY IMMUNITY

Do you experience constant gas, bloating, indigestion, constipation, diarrhea, heartburn, acid reflux, weight gain or loss, fatigue, sluggishness, allergies, frequent cold or flus, insomnia, and irritability?

If you experience any of these signs and symptoms often, your gut needs some support.

Did you know about 70% of your immune function resides in the wall of your intestines?

Your gut, or digestive tract plays an integral role in maintaining a healthy immune system. In fact, the intestines possess the largest mass of lymphoid tissue in the human body. Lymphoid tissue stores immune cells such as white blood cells known as T and B lymphocytes that help protect and defend the body against invaders or pathogens.

Without a healthy gut, your body would not be able to absorb vital nutrients necessary for a healthy body and immunity.

WHAT IS GUT FLORA?

The digestive tract is home to about 100 trillion microorganisms, known as gut flora. The majority of these microorganisms are comprised of bacteria, with some comprised of fungi and protozoa. Gut flora plays an active role in normal digestion and absorption of food by producing enzymes that aid in the process of breaking down proteins, carbohydrates, and fats. It also aids in the transportation of minerals, vitamins, water, and other nutrients through the gut wall into the bloodstream for use by the body.

Although there is much more research to be done, it is increasingly becoming understood that disease and health begins in the gut. Studies have shown that gut flora has a profound influence on the development of the immune system after birth.

HOW DOES THE GUT INFLUENCE IMMUNITY?

The intestinal flora forms a bacterial layer that covers the entire digestive tract. This layer acts as a physical barrier against viruses, parasites, toxins, and undigested food particles. The gut flora produces acids that lower the pH of the gut wall and makes it undesirable for microbes to enter and cause disease.

The intestinal flora stimulates the tissues of the lymph system to produce lymphocytes (white blood cells) – to fight infections. The lymphocytes produce immunoglobulins – antibodies formed in response to contact with foreign substances (viruses, bacteria, toxins). The immunoglobulins destroy these invading substances that enter the body.

HOW DO I KEEP MY GUT AND IMMUNE SYSTEM HEALTHY?

Since 70% of our immune function resides in the wall of our intestines, our immune system is critically dependent upon good bacteria (ie. probiotics) to keep the bowels healthy as well as produce essential vitamins and support a healthy stomach acid to digest and break down food properly, reducing allergies, yeast infections and other invaders.

Here are 8 natural ways to maintain a healthy gut, thus, a healthy immune system:

Avoid sugar and simple carbohydrates 

When you eat sugar or simple carbs, your pancreas kicks into overdrive and sends out insulin to control excess glucose or sugar that is rushing through your bloodstream. If there is too much sugar, your body stores this excess into fat cells. When glucose is gone from the bloodstream, you experience a sugar crash – so you start to feel sluggish and fatigue and possibly sleepy. Additionally, sugar increases oxidative stress on the body. Research has shown that immunity is impaired for several hours after the intake of simple sugars.

Increase dark leafy greens and fiber 

Dark leafy greens are considered one of the most nutrient dense foods available. They are an excellent source of minerals, such as iron, calcium, potassium, magnesium, including vitamins B, C, E, K. They also provide a number of phytonutrients and small amounts of fatty acids. Fiber helps keep everything moving smoothly in your intestines. It slows down digestion and absorption so the glucose in food enters your bloodstream more slowly, regulating blood sugar at a more even level.

Eat slowly with focused intention on your food, not your computer or device 

Bringing focused attention to what you are eating helps to facilitate digestion with ease and efficiency. With a more efficient digestion, we have the ability to absorb nutrients from food for the body to utilize. In addition, the process of chewing slowly helps to facilitate the release of digestive enzymes to help break down and assimilate food properly. Distractions can often lead to quick eating resulting in gas and bloating as well as eating in large amounts.

Stay hydrated 

Our bodies are 70 percent water, and it is considered a nutrient, optimizing digestive function and elimination of toxins from the body. Dehydration saps the body’s energy. It is best to avoid soda and coffee as these substances dehydrate the body which can affect digestive function. Also, do not drink a lot of water DURING a meal. This can dilute digestive enzymes and slow down digestion.

Cleanse the gut 

Undigested waste and toxins accumulate in the colon. Toxins can be absorbed into the bloodstream if the transcend time is too long. This may cause possible infection and intoxication of the body. Get an evaluation and work up from your health care professional. This information can provide the detail needed in order to provide a tailored treatment plan to address not only symptoms but the cause of illness.

Try probiotics

Probiotics are live microorganisms (mostly various bacteria) that are similar to the beneficial microorganisms naturally found in the gut. These “good bacteria” are used to prevent many conditions particularly those that affect the GI tract. Try fermented foods like kefir, sauerkraut, and Greek yogurt (if you can tolerate dairy). An alternative is to find a probiotic supplement that contains a wide variety of bacterial strains. Different bacteria adhere to different areas of the digestive tract. Most probiotics will include the 2 major strains Lactobacillus acidophilus and Bifidobacteria bifidum. Find one that includes these and a variety of others.

Get regular exercise

Exercise speeds up digestion, increases blood flow to your organs, and stimulates muscles in your gut. Exercise helps increase energy, reduces anxiety, prevent depression, and helps manage weight (along with a good diet). It is also helpful for minimizing stress which can also affect digestion. Try to exercise (walking, swimming, cycling, etc.) at least 30 minutes daily.

Get acupuncture and herbal medicine

Chinese medicine takes a holistic approach to health to help address the root causes of illness. Acupuncture, herbs, and diet modifications can help to reduce inflammation in the gut and eventually restore normal digestive function. Transforming or modifying one’s diet is essential to restoring overall health. Click here for more on how acupuncture can help with digestion.

Digestion directly impacts our overall health and immunity. An unhealthy gut (symptoms of gas, bloating, acid reflux, burping, hiccups, constipation, diarrhea, etc.) contributes to feelings of fatigue, sluggishness, mental fog, lack of focus, irritability, allergies (environmental and food) to name a few. If you experience any of these symptoms, take the time out to support your gut before symptoms worsen.