Yahoo Lifestyle 
Counting down to winter: Why it’s important to boost your immune system and gut health now
As we head towards Winter and start preparing for the onset of flu season, experts are highlighting the importance of one particular factor that can strengthen our immunity against illness and infection - gut health.
To help you to fight off illness this Winter, Yahoo Lifestyle asked Blooms The Chemist Pharmacist, Mental Wellbeing and Sleep expert, Luke Owen to share the latest scientific-backed tips.
Gut health is linked to our ability to fight off infection
“Evidence is growing about the importance of gut health and the role that gut microorganisms (or microbiome) play in our immune system," Luke tells us.
“A healthy gut microbiome exists when the balance of beneficial microorganisms outweighs the negative effects of disease-causing populations (called pathogens).
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"A disruption to the gut microbiome is linked to changes in digestion and immune function."
How does the health of my gut affect my immune system?
According to Luke, gut health plays three important roles in immunity:
Barrier defence – a healthy microbiome outcompetes pathogens (illness-causing microorganisms) for space to access our body and nutrients for their growth
Innate immunity – our microbiome helps our immune system through early warning signalling in the presence of pathogens as well as secreting antimicrobial peptides that support our immune system
Acquired immunity – our microbiome also assists our learned immune system (for example, the immune system vaccines target). Evidence suggests our microbiome activates and helps direct our T immune cells, which are essential for healthy immune functioning.
Why is it better to focus on immunity before Winter?
“COVID-19 mandates saw us isolating and using social distancing to shield us from the spread of infection. In line with these increasing restrictions, the rate of cases of influenza dropped from 21,266 cases in 2020, to only 598 cases in 2021.
"As we know, COVID-19 restrictions are easing, and with work and social communities reuniting, combined with Winter's cold weather, we will likely be physically closer together, which increases the chances of spreading respiratory infections," says Luke.
“Adding to the risks of illness during Winter, the number of Australians vaccinated agains the flu went from almost 18 million in 2020 to 8.8 million in 2021.
“In 2022 cold and flu viruses are more likely to have opportunities to spread in a population that has not had significant exposure since 2020."
What can I do to boost my gut health and immune system before Winter?
Luke explains an important part of preparing your immune system for Winter is to care for your gut health.
"We know the microbiome plays an important role in your immunity, and so optimising your microbiome (gut health) is an excellent strategy you can take to reduce your risk of infection.”
Probiotics support gut health
According to Luke, the use of probiotic products is an established way to restore balance to your gut microbiome, which can reduce disease-causing organism overgrowth.
“Probiotics are live microorganisms that provide a health benefit when administered at the right dose and with the right strain for your condition.
"In other words, probiotics can play an important role in helping your immune system prevent and treat infection.
“They can be found in cultured foods like yoghurt, kefir, kimchi, kombucha or sauerkraut as well as in supplement capsules and powders.
“Your pharmacist can help you navigate choosing the right strain of probiotic for your ailment, whether it is lactobacillus rhamnosus for antibiotic induced diarrhoea, or Bifidobacterium animalis for respiratory tract infections."
Prebiotics support the growth of healthy gut bacteria
“It’s also important to consider the benefits of prebiotics in promoting the health and growth of your microbiome”, says Luke.
“A prebiotic is a dietary fibre that passes through your gut undigested and stimulates the growth and/or activity of certain ‘good’ bacteria in your large intestine.
“Prebiotics include fructans and galacto-oligosaccharides which are commonly found in high fibre foods like asparagus, baked beans, green peas, nectarines, oats, watermelon, and wheat products.
“If you are unable to achieve at least 25-30 grams of fibre a day your pharmacist may be able to help you with a simple fibre supplement like Psyllium husk.”
Consult with your healthcare professional before starting these treatments if you suffer from severe immunocompromise, short bowel or are currently on a FODMAP diet.
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