Immune Health and Gut Love
Natural Ways Women looking to Take Charge of their Gut Health can Support Immune Health at the same time.
The pandemic has triggered a notable shift in our thinking about immunity and in particular winter viruses. Many have gone from being reactive to proactive in personal health choices since 2020, and I’m seeing a shift in responsibility for those wanting to prevent serious illness.
I love any way I can focus on improving my clients gut health, but I am always working to ensure my clients know what to do to support their immune systems too. When we work on the gut, we work on the immune system by default. The gut microbiota and immune system work together to protect the body from infections and maintain a healthy balance of immune responses.
That's why in this article, I am super excited to dive into this topic with you today. We're going to explore some ways women with IBS, SIBO, bloating, gas, chronic diarrhoea and constipation can boost their immunity, from simple lifestyle changes to powerful herbal & nutritional supplements. So, get ready to arm your immune system and equip yourself with some valuable knowledge!
Understanding the Immune System for Women with Chronic Gut Trouble:
The gut does much more than just digest food. It is home to a significant portion of our immune system (70%), which plays a crucial role in protecting the body from harmful pathogens and infections. The gut contains a diverse community of microorganisms, including bacteria, viruses, and fungi, collectively known as the gut microbiota. These microorganisms interact with the gut immune system to maintain a healthy balance of immune responses.
This gut immune system is responsible for distinguishing between harmful and harmless substances that enter the gut. It produces a range of immune cells, (T cells, B cells, and antibodies) which work together to protect the body from infections. When a harmful pathogen enters the gut, the immune system quickly responds to destroy it. However, the immune system must also distinguish between harmful pathogens and harmless substances, such as food and beneficial bacteria.
The gut microbiota plays a vital role in this process by training the immune system to recognize and tolerate harmless substances while mounting an immune response to harmful pathogens. However, disruptions in the gut microbiota can lead to dysregulation of the gut immune system, resulting in an increased risk of infections (including winter illness), autoimmune diseases, and inflammatory disorders.
Lifestyle Changes for the Gut and Immune System:
First up, a balanced diet is key. Your bacteria and immune system thrive on nourishment, it might not be sexy, but fibre is the big draw here. Make sure to load up on a variety of colourful fruits, vegetables, garlic, ginger, fresh herbs, healthy fats like avocado, olive oil, fish and lean proteins such as eggs and raw nuts to make your bacteria and the mucus they call home a happy place. If you struggle with bloating there are going to be some trigger foods amongst these healthy options. We’ll talk all about these in another blog post. But go with what you know you can eat without bloating and make sure your ‘safe foods’ list doesn’t dwindle to the same 20 foods on repeat. We need to chat if that’s how you’re living.
Second to nourishing the bacteria, is playing among the bacteria. Spending time in nature, in the garden, and in the soil is one of the absolute best ways to nourish your immune system. The soil in your backyard or the nearest pocket of bush, is teaming with friendly microorganisms that can train the immune system and build resilience to a range of illnesses, including allergies, asthma and even depression and anxiety. Encourage the whole family to collect sticks, rummage for beautiful leaves, and climb trees. This kind of exposure will go some of the way to correcting the ‘99% germ-free life of chlorine-based cleaners, glyphosate sprayed food and chlorine-cleaned water supply.’
Regular exercise is a game-changer for your immune system. Not only does it improve cardiovascular health, but it also supports your beneficial bacteria and enhances immune function. Get your sweat on 3 times a week doing anything that makes you happy, from pole dancing, weightlifting or ocean swimming. Just make it regular.
Ah, sleep – the unsung hero of immune support. Getting quality sleep is vital for maintaining a robust immune system. During sleep, and while you’re not putting more food into your digestive system your body repairs and regenerates, and your immune system goes into overdrive, fighting off infections and fortifying your defences. If you’re not getting any (sleep that is) check out this article on sleep.
Stress, oh stress – it can wreak havoc on your immune system. Chronic stress weakens immune function, making you more susceptible to illnesses and destroy your gut microbiome. That's why it's essential to manage stress effectively. Explore stress-reducing techniques that resonate with you, such as walking in bush, gratitude journaling or breathing classes. There are also some key herbs and supplements to consider. Check out this article on stress
Nutrition for Immune System Support:
In addition to lifestyle changes and a diet that feeds our microbiome, focusing in on certain nutrients can give your immune system an extra boost. A diet filled with diversity, whole foods and an abundance of fresh plants is an overarching good start. Let's delve into the specifics of what you’re trying to get out of the nourishing diet.
Vitamin C is the classic reach for at first signs of illness. Let’s clear some things up first. Vitamin C won’t stop you from getting sick. That’s not a reasonable expectation. But it does still have a role.
Vitamin C will actually encourage the production and function of a number of immune cells, when there is a call for them. It’s also a powerful antioxidant that will actually protect those immune cells from damage. Our white blood cells actually have a little transporter pump on the outside of them that pumps vitamin C into the cell when needed.
Ok, let’s talk doses because this one comes up a lot. We can only absorb small amounts of vitamin C at a time. Huge doses won’t do you any favours but it may well irritate your gut. Small but regular is key unless you’re going to stretch for liposomal Vitamin C which will get more to the cells and can be better absorbed. Secondly, Vitamin C and glucose share the same transporter. If you have too much refined carbohydrate going in at the same time the glucose will actually inhibit the absorption of vitamin C. So skip the lozenges that are all sugar, for a while.
Zinc keeps the immune system and inflammation in check and is probably the most important immune and gut-relevant supplement I see in my clinic. Without Zinc the immune cells can’t actually be made or function. Even a mild to moderate deficiency can slow down the activity of lymphocytes, neutrophils and macrophages that protect the body from viruses and bacteria. So dosing up hard after an infection starts is too little too late, you want those immune cells ready to fight as soon as they’re called upon. Making sure your Zinc levels are sufficiently topped up before the cold and flu season starts is a great strategy. You can’t supplement high-dose Zinc all year round. It’s a heavy metal after all. But in New Zealand, our soils are deficient in Zinc so it’s a challenge to stay on top of.
Vitamin D is a critical fat-soluble vitamin we are absurdly low in despite high UVB exposure. To help understand our role imagine the action movie plot. The first white blood cell goes out patrolling for invaders. It’s looking to see if a virus is coming into the body. When it finds something it sends out a receptor, essentially calling for backup. That receptor is Vitamin D dependent. So without Vitamin D, no backup arrives. This allows the infection to take hold without an immune response. But the plot thickens, without vitamin C the vitamin D we take from sunshine, diet or supplements isn’t converted into a usable form! Teamwork makes the dream work!
Oh and while we’re talking Vitamin D, let’s set the record straight, windows block out the UVB rays - you can’t absorb the vitamin D from behind a window.
Herbal supplements to support Immune Health.
Echinacea is a popular root renowned for its immune-boosting properties. It stimulates the production of white blood cells, which are essential for fighting off infections. Be sure to get a root only preparation and take it daily through winter, bumping it up if someone brings a cold home or to the office. Note: it should make your tongue tingle and increase saliva. If there’s no tingle, there’s none of the active ingredients and you’re not getting what you paid for.
Andrographis is a favourite in our house. It’s the king of bitters and is amazing for gut health and vagus nerve support, I have never had a cold come on if I hit this Andrographis at first sign of a cold. To quote my husband “It tastes so bitter it scares the virus away.” It’s a love hate relationship.
Elderberry is another superstar in the herbal world, known for its antiviral properties and ability to reduce the severity and duration of cold and flu symptoms. This one makes a beautiful syrup taken as a warm drink even the kids will jump on board with when they’re feeling a fresh round of snots coming on.
Herbal teas, such as ginger, thyme, sage, and chamomile, can provide a comforting and immune-supportive drink or go a long way to offer relief. Ginger shots, made with fresh ginger root, lemon juice, and a touch of honey, makes a powerful warming tonic. Including raw garlic in your meals if your gut tolerates it also supports the gut and immune system to fight pathogens. And when you're feeling under the weather, being brought a hearty chicken soup, made with a real stock, packed with vegetables, herbs, and spices and is a time tested immune-supporting medicinal meal.
There you have it – a comprehensive guide to naturally boosting your immunity. By making simple lifestyle changes, incorporating immune-boosting foods, embracing stress management techniques, and exploring natural remedies, you can strengthen your immune system and enhance your overall well-being.
Remember, these strategies work best when practised consistently and in conjunction with other healthy habits. Before making any significant changes, it's always a good idea to consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications.
If you’re ready to finally take control of your gut health and see improved immune function along with all the benefits of healing the motherboard, feel free to book a discovery call to learn more about how my program Misery Guts Anonymous can help you!
For more tips on taking control of your gut health come follow me on instagram at @newleafhealthclinic If you're struggling with poor immune health, let me know – I'm here to offer support.
