As the fall season ushers in cooler temperatures and cozy gatherings, it also signals the start of the cold and flu season. With Thanksgiving festivities and holiday gatherings around the corner, keeping your immune system in top shape is more important than ever. But between the festive meals and the stress of holiday planning, it’s easy to overlook how these seasonal changes affect your health—especially your gut.
Your gut plays a vital role in keeping your immune defences strong. In fact, maintaining a healthy gut microbiome is one of the most effective ways to support your immune system. Just like cars need regular tune-ups, your gut may need a little extra care to keep your immunity running smoothly all season long.
The gut-immune connection: Your body’s frontline defence
Did you know that over 70% of your immune system resides in your gut? Your gut is home to trillions of microorganisms such as bacteria, fungi, and viruses collectively known as the microbiome. These tiny but mighty organisms don’t just help with digestion, they also play a pivotal role in regulating your immune function. The dynamic relationship between gut health and immunity is known as the gut-immune axis, where these systems communicate via hormonal signals.
Think of your gut as a training ground for your immune system. The beneficial bacteria in your microbiome act like coaches, teaching your immune cells (T-cells) how to respond effectively to harmful invaders such as viruses and bacteria. They ensure your immune system doesn’t overreact (leading to allergies or autoimmune issues) or under-react, which could leave you more susceptible to infections. This balance is essential for maintaining homeostasis, the body’s ability to maintain a stable internal environment.
A strong gut barrier also works as a shield, preventing pathogens from entering your bloodstream. A compromised gut barrier can lead to leaky gut syndrome, where harmful substances pass into the bloodstream, causing your immune system to be on constant alert. This chronic immune activation weakens your immune defences, making you more prone to infections during high-risk periods like fall and winter.
Holiday treats. Gut disruptors or no big deal?
Processed and sugary foods are often the culprits that tip the balance in your microbiome. They can feed bad bacteria in your gut, pushing out the good guys, and disrupting your gut’s natural defences.
How does holiday food affect gut health?
The holidays can be a tricky time for maintaining gut health. With all the festive foods and drinks, it’s easy to get swept up in the holiday spirit. However, it’s important to be aware of how these dietary shifts can impact your gut—and ultimately, your immunity.
- Processed foods: Ultra-processed foods usually contain high levels of saturated fat, salt and sugar. Holiday favourites like candies, sugary drinks, processed meats and refined carbs can feed harmful bacteria in your gut. These foods are also low in fibre, which good bacteria need to thrive.
- Alcohol: Festive drinks like wine and cocktails can irritate the gut lining and promote inflammation, weakening the gut barrier.
- Overeating: Large meals can slow digestion and lead to bloating, giving bad bacteria more time to ferment undigested food.
The power of probiotics
Your gut is naturally equipped with probiotics— the beneficial bacteria that work to maintain balance and support your immune system. However, when your gut microbiome becomes imbalanced—whether from stress, illness, or overindulging in gut-disrupting foods, your immune defences can weaken, leaving you more vulnerable to illness. This is where probiotic supplements step in, to provide a much-needed boost to your immune system, especially during cold and flu season.
Specific strains of probiotics, like Lactobacillus and Bifidobacterium, have been shown to increase the production of antibodies, such as T cells which are your body’s primary defence against viruses. Lactobacillus also produces lactic acid to help control the number of bad bacteria in the gut and helps increase the body’s absorption of minerals.
Signs your gut could use some TLC
If you’re dealing with symptoms like bloating, skin issues, irregular bowel movements, or getting sick more often than usual, these could be signs that your gut is out of balance.
Left unchecked, an unhealthy gut can impact your overall immune health long-term, so it’s worth paying attention to these signs as the holidays approach. The good news is, there are ways to support your gut.
Tips for supporting gut health and immunity this fall
Nourish your gut
Like a well-tended garden, your gut thrives on the right nutrients. Fibre-rich foods, such as fruits, vegetables, and whole grains, provide the nutrients that your beneficial bacteria need to flourish. For added support, try CanPrev’s Fibre Feel, which helps to increase healthy bifidobacteria and reduce gut inflammation and permeability.
Zinc also plays a crucial role in supporting both gut and immune health. It helps to maintain the integrity of the gut lining, acting like a gatekeeper by preventing harmful bacteria and toxins from entering your bloodstream. This protective function keeps your gut environment balanced, creating favourable conditions for beneficial bacteria to thrive. Zinc also supports the production of enzymes essential for digestion and nutrient absorption, further aiding the maintenance of a healthy microbiome.
On the immune front, zinc activates key immune cells, like T cells, that fight infections. Ensuring adequate zinc intake through zinc-rich foods or supplements can strengthen both your digestion and immunity, especially during cold and flu season.
Manage stress
When you’re stressed, it can disrupt the balance of bacteria in your gut, which in turn, affects your immune response. The nerve cells that line your intestinal or gut wall are what your gut and brain use to communicate with each other. These cells are influenced by the hormones and signals your brain receives from the various emotions you experience throughout the day. Make time for relaxation, whether it’s a walk in nature, meditation, or simply unwinding with a good book to help bring balance back to your body.
Get enough sleep
Sleep is like a nightly reset for your gut and immune system. Without enough rest, your body’s ability to maintain a healthy microbiome weakens. During sleep, your body undergoes vital repair processes, including the regulation of gut bacteria and the strengthening of immune responses. Studies have shown that sleep deprivation can disrupt the balance of your gut microbiome, leading to a decrease in beneficial bacteria and an increase in harmful strains. Aim for 7-9 hours of quality sleep to keep both systems strong.
Incorporate probiotics
Consider adding probiotics into your diet by incorporating fermented foods like yogurt, kimchi, or sauerkraut. When diet alone isn’t 
enough, a high-quality probiotic supplement can provide the extra support your gut needs, particularly during the fall and winter months. These targeted strains are designed to reinforce the “good guys” in your gut, boosting both your digestive and immune health.
CanPrev’s Pro-Biotik 50B Extra Strength is like bringing in a master gardener for your gut. This comprehensive formula contains 14 different probiotic strains, delivering 50 billion active cells in each capsule to help keep your digestive system in check and your immune system ready for the season.
Here’s how it works:
Supports gut barrier function: A healthy gut barrier is your body’s first line of defence. The probiotic strains in Pro-Biotik 50B help strengthen the gut lining, preventing harmful bacteria and toxins from entering your bloodstream.
Promotes immune cell production: This formula includes probiotic strains which stimulate the production of immune cells, which are particularly beneficial when your body is fighting off cold and flu viruses.
Restores gut flora: Each strain has been specifically selected to enhance the gut microbiome by restoring favourable bacteria for better digestive health after gastrointestinal upset or antibiotic use.
As you head into the fall and holiday season, don’t forget that the strength of your immune system starts in your gut. With a little mindful eating and some extra care for your microbiome, you can enjoy the festivities while staying healthy and balanced.
For more tips on how to support your gut health and boost immunity, check out our Gut Microbiome Primer.
Sources:
A deep dive into your gut microbiome
Everything in moderation? Focusing on ultra-processed foods
Foods high in zinc
Gut microbiome diversity is associated with sleep physiology in humans
Recent Development of Probiotic Bifidobacteria for Treating Human Diseases
T Cells
The Functional Roles of Lactobacillus acidophilus in Different Physiological and Pathological Processes
The link between stress and immune health
The gut microbiota and mucosal homeostasis
Zinc and GI conditions
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