As we head into the autumn months, there are a number of things you can start doing to protect and strengthen your immune system in preparation for winter.
And taking into consideration the downsides of ‘band-aid’ approaches to infection – namely the largely ineffective flu shot (1) and the problematic antibiotic – turning to natural means of prevention is definitely your best option.
More on antibiotics
You probably know what I’m going to say here, but I’ll say it anyway. When we take antibiotics to cure a bacterial infection, they not only wipe out the bugs that are causing the infection, but lots of other ones too.
It is this ‘broad-spectrum’ activity that causes problems, as the bacteria in our gut, skin, genitals, hair – known collectively as the ‘human microbiome’ – exists for very important reasons that we are slowly beginning to understand (2).
The bacteria in our gut, which form part of the gut-associated lymphoid tissue (GALT) – home to 70% of the body’s immune system – is particularly vulnerable to antibiotics and it can take years for populations to recover following exposure to these drugs.
Which means? You guessed it… lowered immunity.
A word on mitochondria
And it’s not just the bugs in our gut that we need to preserve and be grateful for – these microbes are present inside each and every one of our cells in the form of mitochondria.
Mitochondria are tiny powerhouses responsible for producing the energy needed to drive all cellular functions. Basically, they provide our entire bodies with energy – and they evolved from bacteria.
Here’s the interesting part: scientists have discovered that the bacteria in our digestive system is somehow reflected in the mitochondrial or bacterial DNA in our cells and, therefore, directly affects our energy supply.
This suggests that without a healthy bacterial community in the gut, our cells are less able to produce the energy needed for efficient function – and we are more likely to contract disease. Amazing, eh?
Looking after our bugs
So how should we go about caring for our ancestral microbes as we approach the winter months?
It’s really as simple as Michael Pollan said: “Eat (real) food. Not too much. Mostly plants.”
Gut bacteria feed on fibre, breaking it down to initiate an array of positive physiological effects. Raw or cooked, whole or smoothied – the health benefits of fruit and vegetables go far beyond their vitamin and mineral content.
Some veggies also contain prebiotic fibre – such as garlic, onion, leek, asparagus, artichokes, chicory and banana – which provide even more specialised food for the gut and help maintain stable populations of beneficial bacteria.
Slippery elm bark and marshmallow leaf and root both contain prebiotics and are wonderful gut-healing herbs which I often use with my patients, provided no gut infections such as SIBO or Citrobacter freundii are present.
If you’re unsure about the health of your gut, a comprehensive digestive stool analysis (CDSA) will help your natural health practitioner diagnose you and suggest a proper treatment plan. I highly recommend this test as a starting point to better immunity if you have any long-standing digestive problems.
Probiotics: to take or not to take?
Probiotics are strains of “good” gut bacteria that come generally in a refrigerated, capsuled form to take once or twice a day. The idea is that you are injecting beneficial bacteria straight into your system.
Despite recent bad press about probiotics, I frequently recommend both encapsulated probiotics (BioKult or Optibac) and fermented foods such as sauerkraut, kombucha, kefir and kimchi to my patients.
Each person is different and will respond differently to shop-bought vs. food-based probiotics – the best thing is to try each kind and see what works for you.
A holistic view of infection
As well as knowing how to look after our gut health, it’s important to keep ourselves happy, fulfilled and relaxed. Stress suppresses the immune system by increasing cortisol levels, and practices like mindfulness meditation can literally boost immunity (3).
What’s more – if you become ill, make sure you take the time to rest, eat well and sleep, giving your marvellous mitochondria a chance to really recover.
Next month I’ll be talking about a few simple herbs you can use at home to prevent and fight infection, naturally and safely.
References
1) www.kellybroganmd.com, Is the Flu Vaccine the Solution or the Problem?
2) Marchesi et al. (2016) The gut microbiota and host health: A new clinical frontier. Gut. 65(2):330-339.
3) Davidson et al. (2003) Alterations in brain and immune function produced by mindfulness meditation. Psychosom Med. 65(4):564-70.
By Poppy Burr
|| features@algarveresident.com
Poppy is a degree-qualified medical herbalist practicing from Aljezur and Praia da Luz. She offers holistic consultations and personalised treatment plans using plant-based medicine. Poppy is not accepting new patients until January 2018, due to the upcoming birth of her first child.
More info at poppytheherbalist.com,
or call on 969 091 683.
