Gut-Immune Connection: How to Improve your Immune System
Written by Osteopaths Georgia Hutchinson and Gemma Ahrens
With winter here, the cold and flu season is well and truly upon us. If you’re like us and hate getting sick (who has time for that?), it is vital that we take care of our immune systems in any way that we can. Did you know that one way you can support your immune system is by taking care of your gut health?
The gut is often referred to as the body's "second brain" due to its vast network of neurons and its extensive role in overall health, including the immune system. Our gut is home to trillions of microorganisms, collectively known as the gut microbiome. These beneficial bacteria are essential for various bodily functions, including digestion and nutrient absorption. Approximately 70% of our immune cells reside in the gut, (1) highlighting the direct link between our gut health and immune function.
Our immune system is a complex network that defends our body against infections whilst protecting the body’s own cells. The immune system's ability to function efficiently is heavily influenced by the digestive and gut health.
As osteopaths, we often encounter patients who are surprised to learn that their diet and gut health play a crucial role in the functioning of their immune system.
Ways the Gut Microbiome can work as your Inner Defense System
Creating Balance
A balanced gut microbiome assists in regulating immune responses. Healthy bacteria promote the development of immune cells, produce antimicrobial substances, and help to fight off unwanted bacteria.
A Line of Defence
The gut lining serves as a barrier, preventing harmful substances from entering the bloodstream. A healthy gut reduces the risk of inflammation and infection.
Produce Antibodies
The gut helps to produce antibodies and houses immune cells that are crucial for detecting and helping to fight off infections.
How to Achieve a Happy, Healthy Gut
It is essential to maintain behaviors that promote a healthy gut: here are some of our favorite tips that we have learnt to support your robust immune system:
Probiotics and Prebiotics
Probiotics: These are live beneficial bacteria found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso. They can help replenish and diversify the gut microbiome.
Prebiotics: These are non-digestible fibers that feed the good bacteria in your gut. Foods rich in prebiotics include garlic, onions, leeks, asparagus, bananas, and whole grains.
A healthy balanced diet
Ensure you are eating enough foods that are high in fiber, antioxidants and healthy fats. This will assist in creating a supportive environment for your gut health. For more information you can visit the Australian Guide to Healthy Eating. You may also wish to seek further advice from a naturopath or dietician.
Hydration
Adequate hydration is crucial for all your bodily functions, including the immune system. Water is essential for assisting in carrying immune cells throughout the body.
Exercise Regularly
Physical activity promotes healthy digestion and can help to boost immune function.
Manage Stress
Practices like meditation, deep breathing, and yoga can help manage stress levels which will in turn support healthy gut function.
Get Enough Sleep
Aim for 7-9 hours of quality sleep per night to support overall health and well-being.
What Factors Disrupt Gut Health
Several factors can disrupt the delicate balance of the gut microbiome and, consequently, the immune system:
Poor Diet
Diets high in processed foods, sugars, and unhealthy fats can lead to an imbalance in gut bacteria.
Stress
Different levels of stress may affect gut function,possibly causing a decrease in absorption of nutrients.
Antibiotics
Antibiotics can have an effect on your gut microbiome, it is important to talk to your pharmacists about your intake of probiotics and prebiotics to assist in healthy gut microbiome.
Lack of Sleep and Exercise
Both sleep and physical activity are vital for maintaining a healthy microbiome and immune function.
Excessive Alcohol
Alcohol can disrupt the balance of bacteria in the gut and may affect your immune response.
How Osteopathy may help
Osteopathy, with its holistic approach, can play a significant role in supporting both gut health and immune function. Here’s how:
Manual Therapy
Osteopathic manual therapy can assist in enhancing the function of the body, including the lymphatic system, which is crucial for immune response. Techniques involving lymphatic drainage and myofascial release improve circulation and reduce congestion in the lymphatic system, aiding in the removal of toxins and helping to assist in immune function.
Visceral Manipulation
Osteopaths can use gentle techniques to improve the mobility and function of the organs, including the gut. As osteopaths, we aim to improve digestive function and may decrease symptoms such as bloating by ensuring that the organs are moving correctly and not restricted.
Nervous System Regulation
The autonomic nervous system, particularly the vagus nerve, plays a crucial role in gut function. Osteopathic treatments that target the nervous system may help to reduce stress, improve gut motility, and support pathogen defence.
Holistic Assessment
Osteopaths assess the whole body, identifying and treating areas of dysfunction that may be contributing to poor gut health and weakened immunity. This might include addressing musculoskeletal issues, advising on lifestyle changes, and recommending dietary adjustments to support gut health.
If you want to know more about how osteopaths treat the gut you can find Gemma’s recent blog HERE
The connection between gut health and immunity is profound and complex. As osteopaths, we recognise the importance of maintaining a healthy gut for overall wellness and are equipped with techniques to support both digestive and immune health. By addressing the body holistically, we can help you achieve better health outcomes and assist in improving your quality of life.
A well-maintained gut microbiome and a healthy diet help to support our immune system. By understanding the significant role of gut health, you can empower your immune system to protect you more effectively against illnesses.
If you have any concerns about your gut health or immune function or have further questions on the relationship between the gut and the immune system, don’t hesitate to reach out to us. Together, we can create a personalised plan to support your body’s natural healing processes.
You can give us a call on 0425 876 929 or book via the below link.
Resources:
The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001875/
The Australian Guide to Healthy Eating: https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
Immunity in the Gut: https://www.immunology.org/public-information/bitesized-immunology/organs-tissues/immunity-gut
The Gut Ecosystem and Immune Tolerance: https://doi.org/10.1016/j.jaut.2023.103114
You-Tube video by Chris Kresser: Why the Gut-Immune Axis is Critical for Health https://www.youtube.com/watch?v=PoYSZOPJgfA
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