Winter brings cosy nights, festive celebrations, and, unfortunately, the usual wave of colds and flu.
Did you know that most of your immune system, around 80 per cent of immune cells, is found in the gut? A healthy gut microbiome helps these cells work effectively, keeping your immune system stronger and less prone to illness this winter.
Here are some tips on how to keep your gut healthy
Fibre
Your gut bacteria thrive on fibre. Eat a variety of vegetables, fruits, nuts, seeds, and legumes to feed the “good” microbes that support immunity.
Fermented Foods
Eat natural sources of probiotics such as kefir, sauerkraut, kimchi, and kombucha. These introduce beneficial bacteria that maintain digestive and immune health.
Planning Ahead
Plan and prepare nourishing meals. Keeping healthy snacks on hand and meals ready in the freezer makes it easier to stay on track and avoid unhealthy options.
Exercise
Staying active through moderate exercise, such as brisk walking, yoga, or swimming, supports a diverse gut microbiome and helps reduce inflammation. A 20-minute walk can boost your immune system for several hours afterwards. Consistency matters more than intensity.
Sleep
Good quality sleep gives your body time to repair and recalibrate. It strengthens the immune system and allows gut bacteria to flourish. Lack of sleep can also lead to poor food choices, as convenience often becomes a priority. Aim for seven to eight hours per night.
Stress Management
Chronic stress can lower immune function by up to 40 per cent, making you more susceptible to illness and slowing recovery. Making time for self-care and relaxation, even five minutes a day of breathwork, gentle stretching, or mindfulness, can make a real difference.
If you’d like to understand your own digestive health better, Caroline Lynch, Nutritional Therapist, offers a free 30-minute gut health assessment this winter.
Book your free assessment today on 086 1995782 or email [email protected]
