Intake of fiber, which feeds intestinal microorganisms, stress management, and sufficient sleep are also important.
Entered 2024.01.09 20:06 Views 4 Entered 2024.01.09 20:06 Modified 2024.01.08 18:09 Views 4
The flu is rampant across the country this winter. In times like these, it is more important to take care of your immunity. [사진=게티이미지뱅크]The flu is rampant across the country. In times like these, it is more important to take care of your immunity. One of the factors affecting immune function is intestinal health. “In healthy people, the gut microbiome protects the body from pathogens (harmful bacteria or viruses),” said Dr. Nancy Jaffe, a nutritionist at the Bache and Tamar Manukian Center for Digestive Diseases at the University of California, Los Angeles (UCLA). He said it also helps prevent respiratory infections.
Everyday Health, an American health information media outlet, introduced why gut health should be considered important all year round, including the flu season.
1. Most of the microorganisms present in the intestines are beneficial
Our digestive system is home to a variety of bacteria, fungi, parasites, and viruses, most of which have beneficial effects on the body. A small number of bacteria and other organisms are pathogenic and can cause disease, but they do not necessarily cause disease unless they grow out of control.
According to Jaffe’s explanation, the microorganisms in our bodies basically induce competition to help prevent bacterial overgrowth. It competes for nutrients and space in the digestive tract and helps keep bad bacteria in check. “There is no consensus on what a healthy gut microbiome looks like, but having an abundance and diversity of healthy bacteria and maintaining the right balance between good and bad bacteria is a good starting point,” he said. If your gut health is poor, symptoms such as excessive gas, abdominal bloating, abdominal discomfort, and changes in bowel habits may appear.
2. Gut microbes can affect immunity
According to a paper published in the International Journal of Molecular Sciences, intestinal microorganisms affect immunity in a variety of ways in addition to the digestive system, one of which is the production of short-chain fatty acids. Short-chain fatty acids are known to stimulate immune cell activity in many areas of the body, and are also involved in helping the body maintain normal blood sugar and cholesterol levels.
A paper published in the nutrition journal Nutrients identified a molecule called butyrate as an example of how short-chain fatty acids affect immunity. These types of short-chain fatty acids have been shown to help promote the development of immune system cells, which play a key role in the body’s response after detecting pathogens.
3. What you eat can affect gut bacterial diversity
Fiber is food for intestinal microorganisms. Therefore, to create a diverse and healthy gut microbiome, it is important to consume enough fiber from healthy foods. Eat a variety of foods rich in fiber, such as whole grains, beans, fruits and vegetables, and nuts. Oats, barley, garlic, chives, onions, and asparagus are especially helpful because they contain certain types of fiber that are known to feed beneficial bacteria.
It is also good to eat foods rich in beneficial bacteria, such as probiotics or yogurt, kefir, and kimchi. Conversely, eating a lot of processed foods, animal proteins, sugar, and alcohol and eating less fruits, vegetables, and whole grains can upset the balance of the intestinal microbial community and cause inflammation. When inflammation occurs in the body, the immune system weakens and the ability to fight infection decreases. A review of research published in the journal Nutrients found that ultra-processed foods, in particular, were linked to changes in gut bacteria that promoted chronic inflammation.
4. Factors other than diet that can affect gut health and immunity
Although diet plays an important role in shaping the gut microbiome and overall immune response, other environmental and behavioral factors, such as psychological stress, sleep, and physical activity, also play a role. The explanation is that the intestinal microbial community can be influenced by the brain-gut axis, which is a signaling pathway between the intestines and the brain. “It has been confirmed that psychological stress or symptoms of depression can lead to changes in the composition of gut bacteria,” Jaffe said. According to a review of research published in Physiological Reviews, a journal of the American Physiological Association, the brain and gut bacteria communicate in a variety of ways, including with the immune and nervous systems.
Therefore, it is good to reduce stress, get enough sleep, and engage in activities you enjoy. And the more stressed you are, the more important it is to maintain healthy eating habits to maintain the health of your gut bacteria.
Reporter Ji Hae-mi
pcraemi@kormedi.com
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2024-01-09 11:08:04
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