The Path to maintaining a Strong and Smart Immune System is
through a Healthy Gut. The incredible Complexity of the Gut and its Importance
and relevance for maintaining overall Good Health and Strong Immune System is
gaining Increasing Interest and research in the Medical community in the face
of the Current Pandemic.
Numerous ongoing studies have demonstrated links between GutHealth and the Immune System, Mood, Metal Health, Auto Immune Diseases, Skin
Conditions and Cancer.
The Gut harbours a Complex Eco System of Microorganisms – a
collection of Bacteria, Fungi and Viruses collectively known as Gut Microbiome.
The Gut contains billions of these Bacterial Cells which have a huge influence
on the Gut Health and the Immune System. 70 to 75% of the Immune Cells reside
in the Gut Lining and are largely influenced by both the Diversity and the
abundance of the Gut Bacteria. Hence, the Health of the Gut is extremely vital
and an unbalance Gut is linked to many problems such as Allergies, Auto Immune
Disease and Reduces Resistance against Viruses.
A Healthy Gut Microbiome performs the following functions:
·
Breaks down and Absorbs Nutrients in the Food we
eat.
·
Communicates with the Brain and Immune system.
·
Produces Sex Hormones.
·
Produces the Brains Chemical Messengers –
including 90% of Serotonin.
·
Processes Waste.
·
Controls Weight Gain and Loss Hormones like
Leptin and Ghrelin.
·
Manages Inflammation.
The Gut is where the Bacteria and the Immune System meet 70%
of our Immune Cells contributing to the Immune System are found in the Gut.
There are many different Immune Cells including activated T Cells, Plasma
Cells, Mast Cells, Dendritic and Macrophages.
The Microbiome is in Constant Communication with the Immune
System and the Gut effectively teaches the Immune System how to Respond to
Toxins and Pathogens. We all are born with a Naïve Immune System and are at
first protected by Antibodies from our Mother. However, the Immune Cells need
to be Educated further in order to Learn how to Protect the body from Harm when
the Maternal Antibodies are Gone.
This essential education which is extremely important for
our Future Health is provided by the Gut Microbiome.
Hence, when there is an imbalance of the Microbiome, the Immune
Response can jeopardise by not being able to produce enough of the various Immune
Cells mentioned above. An immune system is better at Fighting Infections if the
colony of the Gut Microbes is diverse and Healthy.
The foundation of GOODGUT HEALTH starts with what you EAT.
It is extremely essential to be mindful of what we put into our body as these NUTRIENTS, or the lack of them will
have an influence on the Health and more so your Immune System.
Many Facets of the Modern Lifestyle like Eating Calorie
Dense and Not Nutrient Dense, Processed and High Sugar Foods coupled with Sedentary
Lifestyle, High Stress Level , Too Little Sleep, And Taking Anti Biotics have an
extremely detrimental/ damaging effect on our Gut Micro Biome. This in turn
affects other aspects of our Health such as the Brain, Heart, Immune System,
Skin, Weight, Hormone Levels, ability to absorb Nutrients and the development
of Cancer as well as Auto Immune Diseases. All of these lead to a Compromised/
Suppressed Immune System.
There are number of ways in which an Unhealthy Gut manifests
itself, some of the more commons expressions are as follows:
·
Thyroid Disease
·
Food Allergies
·
Diabetes
·
Depression
·
Anxiety
·
Weight Gain / Loss
·
Inflammatory Bowel Disease
·
Hormone Imbalance
·
Cancer
All of the above diseases are a
direct consequence of a Leaky Gut caused by Dysbiosis – a Disbalance in the
microorganisms community of the Gut Microbiome
Some of the most common reasons
for Gut issues / unbalanced Microbiome include:
A Poor Nutrition because of Unhealthy
diet which do not provide the Nutrients necessary to promote Gut Health cause
the Harmful bacteria to over grow and lead to Infection.
Certain Foods cause Inflammation
and promote the growth of the Unhealthy Gut Bacteria and Trigger Digestive
Symptoms such as- Bloating, Constipation And Diarreha.
The following List of Foods should
be avoided because of their Harmful Effect on Healthy Gut Bacteria:
Gluten Containing Grains: Barely,
Wheat Bulgur, Rye, Oats.
Wheat Based/ Refined Products:
Bread, Pasta, Wheat Flour, Couscous etc.
Processed Meats: Old Cuts, Bacon ,
Hot Dogs etc.
Baked
Goods: Cakes, Muffins , Cookies, Pastries, Pizzas.
Junk
Foods: Fast Food, Potato Chips, Candy Bars etc.
Snack
Foods: Crackers , Popcorn, Pretzels etc.
Dairy Products: Milk Cheese and
Ice-Cream.
Refined Oils: Canola, Sunflower, Soybean, Safflower Oils.
Artificial
Sweeteners : Aspartame , Saccharin, Sucralose.
Sausages:
Various Salad Dressings as well as Soy, Teriyaki and Hoisin Sauce.
Beverages:
Alcohol, Carbohydrate Beverages and other Sugary Drinks.
All of these Pro Inflammatory
Foods not only are the main Cause behind a majority of Lifestyle Disease like
many types of Cancer but are a huge Drain and lead to a suppressed Immune
System.
LIFESTYLE –
Sedentary Lifestyle / Inactivity not
only leads to Unhealthy Weight Gain but also limits the supply to Nutrients and
Oxygen at the Cellular Level which is especially detrimental to the Single Cell
Gut Lining which forms a Barrier between the Intestines and Rest of the Body. A
compromised Gut Lining leads to Leaky Gut and unwanted Pathogens and Chemicals
reaching the Blood Supply causing Inflammation.
Chemical Infestation – The Unhealthy
Chemicals entering our Body through the Air that we Breathe, the Water that we
Drink and the Food that we Eat challenges the Immune Cells residing in the Gut
Lining. Repetitive triggers to the Immune Cells lead to a Leaky Gut by
increasing the Intestinal Permeability of the tight junctions of the Cells
Lining the Gut.
Smoking and Alcohol
– The Nicotine Inhaled through Smoking and the Dehydration caused by Alcohol Consumption
both lead to a compromised Gut Health and Dysbiosis. An imbalance in the Gut
Microbiome coupled with the Unhealthy Gut Lining lead to be a constant threat
to an Immune System
MEDICATION –
Anti Biotics affect the normal Digestive
process and Weaken the microbial colonies in the gut. Along with the Harmful
Bacteria many Good Bacteria also get killed causing imbalance on the Gut
Microbiome. The desired steps should be taken to Rebalance the Bacteria and
heal the Gut to prevent a compromised Immune System.
STRESS –
The Gut and the Brain are
connected through the Gut Brain Axis and communicate continuously. Whenever the
Brain Triggers the Stress response it leads to raised Cortisol level and
correspondingly elevated Blood Sugar Levels. It also increases the secretion of
Zonulin – the enzyme which increases
Intestinal Permeability. In individuals in whom the Stress Levels remain
forever high with increased secretion of Zonulin – leads to a Leaky Gut and an
over charged Immune System and Chronic Fatigue both of which keep the body from
functioning at its Optimum.
HEALING THE GUT AND STRENGTHENING
THE IMMUNE SYSTEM
A healthy gut is the Key/ Gateway to a robust Immune
System.
By following a Healthy Diet and
making the necessary Lifestyle Changes we can heal the Gut to Support and
Strengthen the Immune System.
1. A Fibre Rich and an Antioxidant
Rich Diet which provides the necessary Probiotics and Prebiotics -
A Good Gut Health which is a Foundation
of a strong Immune System needs both Probiotics And Prebiotics to support and
maintain the Microbe Colonies in the Gut.
PROBIOTICS are live
microorganisms which help:
Ø To
Repopulate the Gut with Good Bacteria.
Ø Protect
Against Harmful Organisms.
Ø Regulate
the Immune System Response.
Ø Fermented
Foods like Natural Yogurt, Sauerkraut, Miso , And Kefir which are a Great
Source of Probiotics which be included in the Diet in preference to taking A
Probiotic Supplement.
PREBIOTICS - Prebiotics are a
type of Carbohydrate (mostly fibre) which cannot be digested by humans but the beneficial
Bacteria uses it as a Fuel to produce many Beneficial Metabolites essential for
our well being.
The best Prebiotic is fibre Inuliun
, found in Bananas , Asparagus , And Artichokes. Apples , Oats, Garlic And
Legumes Like Lentils And Beans also contain Prebiotics
VITAMINS AND MINERALS FOR A STRONG
IMMUNE SYSTEM
Vitamins and Minerals areessential for Healthy Immune System and they pay a Vital Role in the Biological
Functions to maintain total Well Being of the Body. Best is to get all the
necessary Vitamins and Minerals from Food rather than Supplements.
Vitamin C
Vitamin C is necessary for Tissue
Repair and Cell Growth as well as the absorption of Iron. It improves Digestion
and is best known for Immune Support. Green leafy Vegetables, Yellow Bell
Pepper, Amla, Citrus Fruits are especially Good Sources of Vitamin C.
Vitamin
B6
The Digestive and Immune System both
rely heavily on Vitamin B6 for their proper functioning as it helps the body
transform Food into Energy.
Cold Water Fish like Salmon ,
Chicken, Green Leafy Vegetables and Chickpeas are the Good Sources.
Vitamin
E
This act as an Antioxidant and helps
to Repair the Gut Lining by preventing Infection and Cell Damage. Broccoli , Spinach
, Pea Nuts Almonds are the Good Sources.
Iron
Iron Supports the Gut and the Immune
System by killing the Harmful Organisms and Supporting the Good Bacteria in the
Gut. Broccoli, Kale, Beans , And Sea Food are the Good Sources.
Selenium
and Zinc
They prevent Over Reaction and Inflammation
by slowing the body’s immune response and act as an Antioxidant to repair Oxidation
damage. Good sources are Oyster, Beans , Nuts, Mushrooms, Garlic etc.
Avoid
Alcohol
Alcohol results in an Imbalance
among the Good and Bad Bacteria resulting in Gut Inflammation and Toxin leaking
out into the Blood Stream. It also alters the Gut Bacteria and Immune Cell communication
which makes the Immune System less effective in fighting the Pathogens.
Exercise
Exercise reduces Stress and its
Negative Impacts on the Gut. It leads to increased fitness with more Diversity
of gut bacteria which means a lowered risk of Diseases and better Immune
response
Prevent
sleep deprivation
Poor sleep:
Ø Decreases
beneficial Bacteria in the Gut.
Ø Interrupts
Digestion and Cell Repair.
Ø Negative
effect on Gut and Immune System.
Ø Getting
7 ½ to 8 hours of Restful Sleep is vital to a Healthy Gut and a Strong Immune System.
The Undeniable Role of the HealthyGut in Maintaining a Strong and Smart Immune System should essentially be
achieved by making the necessary Changes to the Lifestyle to Improve overall Health
and Fight Disease.
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