Did you know that 70% of our immunity is in our gut?
Our immune system and the gut microbiota are separated by a single layer of cells, and studies show that the microbiota helps fight infections and contribute to the production of immune cells. The microbiota also helps immune cells to reduce the threat of various diseases.
So when we look after our gut, we look after our immunity. With that in mind, let’s take another look at what habits can help support both our gut and our immunity.
Fibres and their diversity
Fibre is a gut superfood because it feeds the good bacteria in the gut and promotes microbiota diversity. And then there’s the fibre-rich plant foods. Vegetables, fruit, seeds, whole grains, etc.
Dr W. Bulsiewicz (author of Fiber Fueled) recommends eating at least 30 different plants a week, as this helps the diversity of the microbiota to flourish.
Different fruits and vegetables contain different vitamins and minerals, so to get them from food (not supplements) you should try to vary the vegetables in your diet. This will give your body a variety of vitamins and minerals to absorb and your bowel will be pampered with fibre. This is where the Daily Spoon Gut bliss blend can help, as it is rich in fibre and freeze-dried vegetables that pamper our intestines.
Let’s include probiotic-rich foods in our diet
Kombucha, sauerkraut, miso, kimchi, plain yoghurt – sources of probiotics. Probiotics mattify our good gut bacteria and also promote the flourishing of our gut flora. So try to include foods rich in probiotics (live bacteria) in your diet a few times a week.
Try to reduce the effects of stress on our bodies
When we are stressed, the energy spent on the digestive system is transferred to other parts of the body, so while the levels and consequences of stress are difficult to measure, experts are increasingly talking about the effects of stress on our gut and immunity. Let’s try to reduce stress by taking a few minutes to breathe deeply with your eyes closed, going for a walk, trying meditation or simply talking to a loved one. As an extra help during more stressful times, we can take an Immunity Blend, which aims to activate our immune system and is rich in powerful antioxidants such as turmeric, ginger and Ceylon cinnamon.
Make sleep a priority
A growing number of studies are looking at the link between sleep and gut health. One of them found that sleep deprivation negatively affects the gut microbiota, promotes inflammation, slows metabolism and weakens immunity. So let’s try to make those 7-8 hours of sleep a priority. If you still can’t fall asleep or wake up feeling tired, M. Walker, author of Why We Sleep, has a few tips to help you sleep better: avoid coffee 10 hours before bedtime, avoid naps during the day, exercise at least a few hours before bedtime, avoid blue light (computers, phones) before bedtime and keep your bedroom cool.
Daily Spoon originated from the desire to see a different type of healthy lifestyle product in Lithuania—one without empty promises or miraculous weight-loss teas, but rather focused on what is backed by science and helps you shine and feel good.
Radvilė
Founder of Daily Spoon
Šaltiniai:
- Dr. W Bulsiewicz “Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome”, 2020
- Harvard Health Publishing “Helpful ways to strengthen your immune system and fight off disease”, 2020
- Y. Li, Y. Hoa, F, Fan, B. Zhang “The role of microbiome in insomnia, circadian disturbance and depression”, 2018
- M. Walker “Why we sleep: Unlocking the power of sleep and dreams”, 2017.
