Go for gut health: Keep all illnesses at bay, this season
The need to strengthen immunity has been widely discussed over the last year and a half. People are upping the intake of vitamin C-rich food items, digging into home remedies and traditional herbs to fight a host of illnesses, including Covid-19. However, what one may not know is that gut health forms the core of our immunity. “Our gut contains immune cells and healthy bacteria that kill infectious viruses, bacteria and fungi. A healthy gut also connects with the brain through hormones and nerves to maintain overall health,” explains Manisha Chopra, a nutritionist and fitness expert.
So, how exactly does good gut health assure a stronger immune system? “Our gut microbes produce compounds that tell immune cells to destroy harmful viruses in the brain and nervous system,” says Ruchhi Parmar, a dietitian.
Furthermore, gut bacteria are known to balance the immune response against pathogens. “It makes sure the immune response is effective, but not so vigorous that it may cause collateral damage the host. Bacteria present in the gut can stimulate an effective immune response against viruses that not only are responsible for infecting the gut but also the ones affecting the lungs. The gut microbes initiate immune cells to synthesise potent antiviral proteins to eliminate viral infections,” observes Dr Rohini Patil, a nutritionist.
To improve one’s gut health, experts recommend regular consumption of probiotics. “Fermented foods such as kimchi, yoghurt, miso, kefir, etc. are good for gut health, as they are great sources of probiotics. High-fibre foods such as peas, oats and legumes, as well as collagen-boosting foods, such as salmon and bone broth, are also good for gut health, as are mushrooms, garlic and onion,” says Chopra.
A good night’s sleep, a stress-free environment and hydration are also key to good gut health. “Drinking plenty of water is beneficial on the mucosal lining of the intestines as well as in the balance of good bacteria in the gut,” says Parmar, who recommends lemon water or any kind of detox water as a morning ritual.
“Opt for coconut oil and extra virgin olive oil. Most vegetable oils have high levels of omega-6 fatty acids. A little omega-6 is good, but too much can cause oxidative stress. Also, exercise or meditate thrice a week to keep your gut healthy,” she adds.