WAYS TO SUPPORT YOUR GUT AND IMMUNE SYSTEM THIS WINTER
A healthy gut is key for overall health and affects so much more than just our digestion. With links to mental health, heart health, sleep, skin conditions and more, it’s no wonder the gut is often referred to as our ‘second brain’.
And did you know the health of your gut can also have a big impact on your immune function?
So, what can you do to help keep your gut in good shape this winter?
1. GET MORE FIBRE IN YOUR DIET
The British Nutrition Foundation (nutrition.org.uk) says the average intake is 17.2g a day for women and 20.1g a day for men, falling short of the recommended average intake for adults of 30g per day. To boost your fibre intake, Sadler recommends adding a diverse range of plant-based sources to your daily menu, such as different fruits, vegetables, beans and pulses, as well as healthy cereals, wholegrain bread, pasta and brown rice.
2. TAKE LIVE BACTERIA DAILY
Live yoghurt, kefir and fermented foods and drinks are among popular options. There are also probiotic supplements (although supplements should always be secondary to a healthy, varied diet). Sadler recommends daily probiotics such as Higher Nature’s Pro-Intensive Extra (£21 for 30 capsules, highernature. com), and suggests looking for one that contains 20 billion live organisms per dose and a variety of bacteria strains that work harmoniously to support the natural environment of the gut.
3. INCREASE YOUR STEP COUNT
Getting regular exercise is also linked to better gut health. “We all know exercise is good for almost everything, and this includes our gut health” Sadler explains.
5. CUT DOWN ON ARTIFICIAL SWEETENERS
“Artificial sweeteners found in soft drinks may be harmful to gut bacteria and ‘damage’ the health of our microbiome,” Sadler says. “This includes aspartame, which is found in diet soft drinks.
6. TAKE STEPS TO MANAGE STRESS
It’s a worrying time for lots of us right now, but being mindful of managing our stress levels can really make a difference. “Stress can activate a negative chain reaction in the body, including the production of the stress hormone cortisol, which can change the balance of good bacteria in the gut, affecting communication pathways between the gut and the brain.”