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3 Ways to Manage Your Gut Health to Boost Immune System

Did you know that nearly 70 percent of your immune system is housed in your gut? A study published on Nutrients journal in year 2021 stated that the immune system plays a crucial role in the susceptibility, persistence, and clearance of infections. With 70-80% of immune cells being present in the gut, there is an intricate interplay between the intestinal microbiota, the intestinal epithelial layer, and the local mucosal immune system. In addition to the local mucosal immune responses in the gut, it is increasingly recognized that the gut microbiome also affects systemic immunity. The now well-recognized impact of nutrition on the composition of the gut microbiota and the immune system elucidates the role nutrition can play in improving health.

Taking steps to ensure your digestive system is functioning properly is an essential part of maintaining your overall health. When food is broken down during digestion, your gut works to absorb nutrients that are used to support a variety of bodily functions and eliminate waste from your body.

Healthy bacteria found in your gut is also used to stimulate the development of T‑cells, which are responsible for distinguishing your body’s cells and tis­sue from potentially harmful things in your body. When there is an imbalance in your gut, such as an over­growth of “bad” bacteria, it can confuse your immune system causing it to start attacking your own cells. If your immune system is busy reacting to healthy cells, not only is it easier for you to get sick, it’s also harder for your body to recover. This is why maintaining the balance and health of your digestive system is important to protect your immune system.

Eat Real Health food

The foods and beverages you consume affect how your digestive system operates. Try adding fiber-rich foods to your diet such as fruits, grains, nuts and vegetables. Fiber helps to regulate your digestive tract, promote regular bowel movements and support the good bacteria in your gut.

Avoid processed foods. They contain additives such as artificial sweeteners, salt and saturated fats that can lead to digestive issues. Foods that contain probiotics can also give your digestive health a boost. Probiotics are healthy bacteria that work to break down fiber in your body, reducing indigestion symp­toms including gas and bloating. Probiotics are found in fermented food.

Gastroenterologist, Dr. Jing recommends the following foods to boost your immunity:

• Plant foods such as grains, vegetables, beans, and fruits;
• Fermented foods such as Natto, yogurt, and kimchi;
• Foods rich in dietary fiber, oligosaccharides, and sugar alcohols.

Stay Hydrated

Inadequate fluid intake can cause constipation, so it’s impor­tant to drink plenty of fluids. Aside from water, noncaffeinated beverages like herbal teas or sparkling water, or fruits and vegetables that contain high amounts of water such as melons, peaches, tomatoes, cucumbers or zucchini can help keep you hydrated. Try to avoid sodas and sweetened/flavored waters as these can lead to dehydration.

Dr. Jing mentioned, in addition to being responsible for absorbing the nutrients in food, the intestinal tract is also an important contributor to the excretion of substances that are not needed by the human body into feces in order to prevent infection by bacteria or viruses. So regular bowel movements every day are especially important.

Find ways to relax and stay active

Stress can impact your whole body, including your digestive and immune systems. When you experience stress, the blood and energy normally used by your digestive system are instead redirected to other areas of your body. This can cause a variety of digestive conditions and symptoms such as irritable bowel syndrome, ulcers or changes in your bowel habits. Stress management techniques like deep breathing exercises and meditation can help reduce stress and pre­vent digestive issues.

Physical activity helps to move food through your digestive system. Taking a walk after meals or engaging in 30 minutes of physical activity a few days a week, can promote regular bowel movements and reduce inflammation in your body.

For more information on digestive issues and your health, please schedule an appointment with a gastroenterologist.

Jing Gastroenterology & Hepatology

Address：136-68 Roosevelt Ave 3FL flushing, NY, 11354

Tel：(718) 321-0183

website：https://tjgastro.com/

Winter has arrived! It brings in cooler weather and also a host of health problems. Not only respiratory problems, achy joints, and skin infections, but even stomach problems are rampant during winters. It is essential to take ultimate care of the gut, especially for the elderly, during those chilly days when the digestive system takes a hit.

It is a known fact that one’s gut health can go for a toss during those chilly months. Improper digestion can invite many health issues. One may encounter belching, flatulence, abdominal pain, and bloating.

The tummy aches you may have had as a child can evolve into a long list of digestive problems as you age. Medicine, inactivity and even gravity all can take their toll and contribute to digestive troubles as you get older. They’re annoying, but the good news is that things like acid reflux and constipation are irritations that you can prevent.

When you’re continuously exposed to low temperatures, your body takes it as a signal to conserve energy and heat, thus slowing down your metabolism. With this delayed metabolism your digestion is also not at its best. It will be essential for the elderly to take care of the diet during the winter season to ease digestion. Eating the right kind of foods is very important to keep digestion smooth. Your tendency to shift towards foods like nuts, seeds, grains, soups, stews are signals from your body.

Eat right: Sticking to a well-balanced diet during winter is key. Sweet potatoes, pumpkin, carrots, beets are rich in vitamin C, and boost the immune system during the colder days. It will also be a good idea to eat green leafy vegetables. Try to include kale, mustard greens, brussels sprouts, fenugreek, and spinach in your diet. These items can also be part of your soups. Greens are jam-packed with fiber and can regulate bowl movements and ease digestion. Thus, you will feel fuller and avoid eating junk food. Stick to these foods, and enhance your overall well-being.

Herbs and spices: Herbs and spices in the food not only help keep the body warm but also boost digestion. Your kitchen pantry is full of them – cinnamon, turmeric, ginger, cardamom, cayenne, nutmeg, and cloves are all known to trigger the digestive fire, and let’s not forget their contribution in strengthening our immune system. You can infuse them in tea or a warm beverage, have them in soups and broth or add them to your desserts.

Avoid foods that trigger heartburn or reflux. For some, dairy causes the worst stomach problems. For others, it could be gluten. Since it’s different for everyone, try an elimination diet if you are uncertain about which foods cause issues for you. Talk to your doctor about getting tested for food allergies and food sensitivities to help find the culprit.

Add probiotics to the diet: Probiotic supplements, which contain helpful “good” bacteria, sometimes can aid people with chronic constipation. However, don’t take them for diarrhea unless it is after specific types of infections. Probiotics also come in the forms of certain yogurts (check the nutrition label), fresh sauerkraut, kombucha and tempeh.

Stay well-hydrated: Fluid intake tends to decrease when there is a sudden drop in the temperature. Drinking enough water will help you to eliminate the toxins from the body that negatively impact the immune system. Get a good night’s sleep: Not sleeping enough can make you feel sluggish, and drained.

Reduce stress: Stress can take a toll on the digestive system. So, try to de-stress by doing yoga, meditation, or other exercises like walking. You can also do what you like to reduce stress. Try activities like listening to music, cooking, photography, or even dancing. Stay active. Exercise and physical activity offer lots of health benefits, including preventing constipation. Getting at least 150 minutes per week of physical activity can put you on the right path to a healthy lifestyle.

The Centers for Disease Control and Prevention recommends getting two days of muscle-strengthening exercises a week, too. Get out and get moving, your stomach will thank you.

Jing Gastroenterology & Hepatology

Address：136-68 Roosevelt Ave 3FL Flushing, NY, 11354

Tel：(718) 321-0183

website：https://tjgastro.com/