As we wrestle through the cold, wet winter into spring months, your gut could probably do with a little extra TLC. That’s because your gut microbiome, which is the collection of trillions of bacteria in the gut, plays a huge part in our immune health, among other things. In fact, 70% to 80% of the body’s immune cells are located in the gut.[1] Plus, there is now overwhelming evidence that our gut microbiome may impact our immune health.
But, according to research by PrecisionBiotics,[2] the smart brains behind a range of targeted, and scientifically-proven probiotic supplements, only 49% of Brits are aware of a link between gut health and immunity. Meanwhile, 96% of people realise their gut health impacts their quality of life.
Explaining how the gut and immune system are linked, Dr Emma Derbyshire, Public Health nutritionist and advisor to PrecisionBiotics, says: “Your gut health will not only help to potentially reduce the risk of catching colds and other infections, it will also bolster your ability to fight them off.
“Plus, did you know, having a less-than-optimal range of bacterial strains, and/or an overgrowth of potentially pathogenic ones, known as gut dysbiosis, is linked to an increased risk of respiratory issues and even urinary tract infections?”[3],[4],[5]
Interestingly, researchers have found a critical pathway from the gut to better health and immunity, which researchers have called the gut-lung axis.[6] More research is needed.
“While it’s true that the vast majority of our immune cells are found in the gut, they are also present in mucosal tissue throughout the body, including the nasal passages, mouth, lining of the lungs and our eyes. All of these are recognised entry points for cold and flu bugs,” says Dr Emma Derbyshire.
Prioritising your gut health is an obvious step to a healthier you. Worryingly though, 59% of people are not even sure what a healthy gut would feel like and there are several gut-related issues which Brits experience regularly.
In fact, the PrecisionBiotics data found that:
- 40% experience bloating
- 36% deal with gas
- 29% deal with stomach cramps and pain and 31% suffer from diarrhoea.
Sadly, 40% of people questioned in the same PrecisionBiotics research poll, say they don’t know what to do to support their gut health, Dr Nisa Aslam, GP with a special interest in nutrition and an adviser to PrecisionBiotics explains there are some key areas to focus on, which can help to improve your gut health and support your immune health.
Stress and gut health
A high 63% of all respondents in the PrecisionBiotics research believe that stress can aggravate gut health, yet every week an average of 40% of adults feel stressed.[7] Plus, 46% of Brits experience from daily anxiety or stress.
But stress can have a big impact on the gut.
Dr Emma Derbyshire, explains: “There’s a reason why the gut is often dubbed the ‘second brain,’ as the gut and brain are interlinked by various pathways. There is constant chatter and biofeedback between the gut and brain, known as the gut-brain axis, but we’re only beginning to appreciate the implications of this cycle of stress and sub-optimal gut health.”
Dr Nisa Aslam adds: “Plus, as the prevalence of gut problems have increased[8] so has the number of people experiencing anxiety,[9] insomnia[10] and systemic inflammation.[11] issues such as occasional stress and anxiety can influence gut health by affecting the levels of beneficial bacteria in the gut.”
Plus, did you know that 95% of the body’s serotonin – your happy hormone – is produced in the gut?[12] This just shows how important it is to keep your gut feeling great!
Why sleep is essential to good gut health
Getting the recommended seven to nine hours of sleep per night can make a huge difference to your wellness, including your gut and as a result your immune health.
In fact, the PrecisionBiotics research poll has found that 24% of Brits blame poor sleep for their gut issues. Dr Nisa Aslam adds: “Researchers have identified a link between irregular sleep patterns, which have been linked to a range of potential health issues, and harmful gut bacteria.[13] Plus several studies show that changes in gut bacteria can increase or reduce the risk of depression and anxiety.”[14]
Wind down before bed, avoid screens when possible and aim to sleep and wake at similar times each day.
Stay active for digestive fitness
Research shows that exercise improves immunity which is good news for our gut health needs. In fact, short exercise bursts of high intensity activity show the biggest benefits.[15]This could be short, sharp sprints on the treadmill or a bike or even at-home bodyweight HIIT workouts which get your heart rate high. Dr Emma Derbyshire explains further, “Even when it’s cold, wet and gloomy outside, it’s definitely worth making the effort to exercise[16]as your gut and immunity will thank you. If you’re outside, just make sure you wrap up warm!”
Gut health food habit essentials
The foods you eat can have a huge impact on your gut heath. A high 59% of Brits blame their dietary habits for stomach issues while 34% say it’s because they eat too much sugar.
Dr Nisa Aslam explains: “There is increasing evidence that many of the additives in ultra-processed foods (UPFS) such as artificial sweeteners, emulsifiers, thickeners, colourings and preservatives, can negatively impact our microbiome.[17] Processing also alters the structure of food, reducing levels of prebiotics such as fibre which are needed to fuel friendly bacteria.”
Focus on eating whole foods such as fruits and vegetables, beans, grains, lean protein (such as eggs, chicken, tofu, turkey and fish) and nuts and seeds.
Interestingly, a metanalysis of 83 studies confirmed that higher intakes of fruit and vegetables are associated with reduced inflammation of the airways and improved immune response.[18]
Bridge dietary gaps with good bacteria
Are you familiar with probiotics? Probiotics are beneficial bacteria that can help support our gut and overall health and wellness. PrecisionBiotics, has developed a range of targeted formulations to help support the gut microbiome. Here’s a fast summary to some of the products in the PrecisionBiotics range:
Alflorex™ Original is a Daily Gut Health Supplement, packed with one billion (10^9) live Bifidobacterium longum 35624™ bacteria – a clinically studied strain which mothers pass to their infants. These naturally occurring bacterial cultures, originally sourced from a healthy gut,[19] are scientifically proven to survive through the gut.[20],[21],[22] Just take one small capsule daily, any time of day, with or without food. Alflorex Original is also available in a strawberry and banana chewable tablet format.
For children age three years and up, Alflorex® Children 30 Powder Sachets deliver 1 x 10⁸ (1 billion Colony Forming Units (CFU) of live Bifidobacterium longum 35624™ in an easy to dissolve powder with a hint of vanilla flavour.
Alflorex + Calcium combines all the benefits of 10^9 live Bifidobacterium longum 35624™ with 120mg of calcium, to helps support digestive health. Plus, Alflorex Dual Action is packed with essential ingredients such as calcium and a specialised blend of B vitamins is included to help reduce fatigue, contains around 1 billion bacteria (or 1×10^9 colony forming units) from strain 35624™ and strain 1714™. These are both from the esteemed Bifidobacterium longum family, so the formula ensures a diverse and balanced gut microbiome.
As well as the Alflorex range, PrecisionBiotics also offer various other gut health supplements.
Daily Calm Emotional Balance helps support relaxation and emotions as it contains 1 billion colony forming units (CFU) of clinically proven Bifidobacterium longum 1714™, enhanced by 30mg of saffron extract to contribute to emotional balance and relaxation as well as 1.4mg of vitamin B6, which support normal psychological function.
Zenflore Daily Mental Wellness Supplement: This supplement contains 10^9 live Bifidobacterium longum strain 1714™ alongside a powerful blend of vitamins B6 and B12 both contribute to the reduction of tiredness and fatigue and Pantothenic acid which contributes to normal mental performance.
Need a daily probiotic supplement or support during and after antibiotic use?PrecisionBiotics Daily Good Bacteria can offer the support you need.
It delivers 4 billion CFU of the scientifically studied Bifidobacterium BB-12 and LactobacillusLA-5 bacterial strains, plus fructooligosaccharides (FOS) which acts as food for bacteria in the gut.”
Last word:
Dr Emma Derbyshire in summary explains: “The latter end of the winter into spring months is the time when so many of us can fall ill, but making self-care changes to support your gut health, could make a huge difference to your immune system, and your chances of getting ill. Sleep, the right foods, movement and low stress will all help, while gut-supporting supplements can also give your gut, and immune system, plenty of TLC.”
