Winter ills and chills might have you stocking up on nasal spray and cough lozenges - but you’d be better off supporting your gut!

Did you know that up to 80% of your immune system is in your gut? And that your body’s immune defences are closely connected to your digestive system?

This is because everything you eat and drink ends up in your gut. And your gut is lined with immune cells that act as gatekeepers, constantly monitoring and responding to this incoming material. 

How does winter affect your immune system - and your gut?

Germs are around us all throughout the year. So why do we get struck down more often in the winter? 

Well, shorter daylight hours and more time spent indoors (with people coughing nearby!) put more strain on your immune function. But for many people, an even bigger challenge is diet.

Studies suggest that we consume fewer fruits and vegetables during the colder months, which can lead to a decrease in healthy gut bacteria. This matters because those gut bacteria are the driving force of your immune system. 

Trillions of microbes - known as your gut microbiome - play a major role in supporting your immune system. When something enters your body - whether it’s an apple, a burger, or a pathogen - your gut bacteria help your immune cells understand whether it’s harmless or a threat. These bacteria interact with your immune cells through chemical signalling, helping them distinguish between harmless substances and potential pathogens. 

And if they identify a threat to your wellbeing, they help your immune system to launch an attack.

The lining of your gut is also part of your defence system. It acts as a protective barrier, keeping out potentially harmful invaders while allowing beneficial nutrients (from food and other things you consume) in. 

If your gut microbiome and gut lining are healthy, they will do a good job of supporting your immune defenses. But if one or the other is out of balance, you might find yourself picking up ills, chills, and other bugs more often. 

Signs of Poor Gut Health

If your gut microbiome is out of balance, you may notice symptoms such as: 

• Digestive issues after eating (bloating, gas)

• Irregular bowels 

• Frequent ills and chills  

• Slow immune response

• Skin irritations 

• Feeling tired or lacking energy more often than not  

• Bad breath and/or poor oral health

• Low mood or other behavioural changes

• Cravings for certain foods

How To Support Your Gut Health

There’s no magic bullet for getting your gut back into shape. A healthy gut begins with a healthy diet that includes fibre, prebiotics, probiotics, and other nutrients that support the balance and function of the intestines. 

Adults:

• Diet
  Increasing your intake of fresh, whole foods is one of the best ways to support your gut health. Whole foods provide fibre - including prebiotic fibre - which ‘feeds’ the beneficial species in your intestines, helping them to grow and function properly. Fibre-rich foods include wholegrains, root vegetables, fruit (fresh and dried), nuts, seeds, and legumes.
  Good sources of prebiotics include garlic, onion, leeks, green bananas, and oats. Or simply add Bioglan Prebiotic Fibre to water, juice, smoothies, or for an instant fibre increase! It’s also great for baking into cakes, slices, and biscuits.
  
  

• Probiotics
  Sometimes it’s just easier to send those friendly bacteria right to your gut! GO Healthy Probiotic 75 Billion offers a high-strength blend of multiple probiotic species in one convenient daily dose. Or try Nature's Way High Strength Adult Vita Gummies Pre + Probiotic for a dose of fibre and beneficial microbes in one. Great to keep on your kitchen bench or office desk.
  And don’t forget that you can eat your probiotics, too! Fermented foods such as yoghurt, kefir, sauerkraut, miso, and kombucha all contain live microbes that also support the balance of healthy bacteria.
  
  

• Glutamine
  Your gut lining needs support, too - it works pretty hard over winter to keep out those ills and chills! Nutra-Life® Gut Health powder contains Meriva®, a patented bioavailable form of curcumin (turmeric) along with aloe vera, glutamine, and zinc to soothe the gastrointestinal tract and support the integrity of the gut lining and healthy digestive function. Just add to water or your favourite (healthy) beverage!
  
  
  

Children:

• Diet
  The Ministry of Health recommends that kids should get a certain amount of fibre every day, starting from 14g per day for 1-3 year olds, and increasing to around 18g per day by age eight. Boys aged 9-13 need 24g per day, and girls need 20g.
  
  Just like adults, the best sources of fibre for kids are wholefoods - but as many parents will know, it’s not always easy to get the little ones to eat their five-plus a day! Fussy eaters who turn their nose up at vegetables might prefer The Good Vitamin Company Kids Good Fibre Digest. These yummy apple-flavoured soft-chews look and taste like lollies - but they’re specifically formulated to support kids' digestive health and immune system function. 
  
  

• Probiotics
  Yoghurt is a great source of healthy bacteria - and there are lots of kid-friendly yoghurts available in your supermarket. Choose low-sugar varieties with plenty of fruit if possible. You can also sneak a spoonful of Life-space Probiotic Powder for Children to their smoothies, juice, or cereal for extra gut support. (They won’t even know if you don't tell them!)
  
  Or support the whole family by investing in Lifestream Super Greens + Probiotics. This tropical-flavoured powder contains over 40 wholefoods and herbs, plus prebiotics and probiotics. Delicious mixed with water, juice, or in smoothies. Perfect for supporting your immune system on the run, especially if you’ve already been knocked around by winter ills and chills. Suitable for kids aged 6+.
  
  

Got questions? Just head on over to Bargain Chemist (in-store or online) and ask away! Our awesome team is always ready to listen and make suggestions. 

Remember - if you or anyone else in the whanau is experiencing frequent gut issues, talk to your doctor. 

Always read the label and use as directed. If symptoms persist, see your healthcare professional