‘Tis the season for chilly weather and staying well! You likely already know all the ways you can boost your immune system during the sniffliest time of the year: getting enough sleep, exercising, managing stress levels. While those are all important (and admittedly easier said than done) the real secret to warding off illness lies in your stomach. Gut health and immunity are directly connected, to say the least.
Case in point: 70 to 80 percent of your immune cells exist in your gut. In short, maintaining a healthy microbiome—the delicate balance of good bacteria—in your digestive system is imperative for staying healthy. There’s even data showing a link between this gut-immune system connection and mental health. In other words, ensuring your gut health can make you feel better both physically and mentally.
It sounds slightly daunting, yet another thing to add to your never-ending health and wellness to-do list, alongside getting those coveted eight hours of sleep and drinking more water. The good news: It really doesn’t have to be. No matter how busy you are, there are plenty of easy ways to maintain a healthy gut…and in turn will help to support your immune system.
Eat a varied diet.
Research shows that poor nutrition and a diet lacking in nutrients lowers the efficacy of our immune system. On the flip side, making sure you’re getting enough of these nutrients (which are absorbed in, you guessed it, your gut) boosts immune cells, and may help support your body with immune system sensitivities. More specifically, vitamin A and zinc are very important to incorporate. According to the NIH, eggs, fish, and leafy green veggies are good sources of vitamin A; the former is found in foods such as meat, fish, and seafood.
Incorporate probiotics.
There’s no shortage of data proving and underscoring the essential role probiotics play in keeping that oh-so-important gut microbiome healthy and balanced. Per the diet part of things, you can get these via fermented foods such as yogurt and sauerkraut. Or make your life even easier with a probiotic supplement, like AdvoCare Harmony™. The powdered drink mix is packed with not only probiotics, but equally important pre- and postbiotics, too, plus those previously mentioned super important nutrients, including zinc and vitamin A. Think of it as a one-stop-shop for both your digestive and immune systems. Even better: It comes in convenient stick packs that you simply mix with water.
Or try AdvoCare’s Probiotic FastMelt®, another probiotic powder that also contains prebiotics and is approved for kids over the age of four. Point being, there are options for everyone in the family, all of which are super easy to use, great for taking on-the-go during those super busy days, and taste delicious, too.
Add in a supplement.
Diet and probiotics aside, taking a supplement can also help to maintain your gut/immune health. You’ve likely heard about vitamin C’s immune-boosting prowess; research shows it’s effective in supporting the body’s overall health and wellness. It’s the star of the show in AdvoCare’s GO MEs® Elderberry Gummies, which contain 100 percent of your daily value of vitamin C. Meanwhile, the namesake ingredient is also beneficial; one study found that elderberry extract may help to shorten the duration of a cold. There’s zinc in the formula as well, all in a raspberry-lemon flavored gummy that is safe and effective for anyone ages 4 and up.
At the end of the day, stressing about maintaining a healthy immune system won’t help—nor is there any need to. No matter your needs or preferences, there are plenty of ways to keep your gut health—and subsequently immune system—operating in tip-top shape so you can stay on track with all your health goals, even long after cold and flu season is over.
- If you want to boost immunity, look to the gut. UCLA Health. (2021, March 19). Retrieved October 24, 2024, from https://www.uclahealth.org/news/article/want-to-boost-immunity-look-to-the-gut
- Foster, J. A., Baker, G. B., & Dursun, S. M. (2021). The Relationship Between the Gut Microbiome-Immune System-Brain Axis and Major Depressive Disorder. Frontiers in neurology. Retrieved October 17, 2024 from https://pmc.ncbi.nlm.nih.gov/articles/PMC8508781/#s2.
- Munteanu, C., & Schwartz, B. (2022). The relationship between nutrition and the immune system. Frontiers in nutrition. Retrieved October 17, 2024, from https://pmc.ncbi.nlm.nih.gov/articles/PMC9772031/
- Vitamin A and Carotenoids. NIH. Retrieved October 17, 2024 from https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/#:~:text=Concentrations%20of%20preformed%20vitamin%20A,1%2C5%2C14%5D.
- Zinc. NIH. Retrieved October 17, 2024, from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- Wang, X., Zhang, P., & Zhang, X. (2021). Probiotics Regulate Gut Microbiota: An Effective Method to Improve Immunity. Molecules. Retrieved October 17, 2024 from https://pmc.ncbi.nlm.nih.gov/articles/PMC8512487/#:~:text=Probiotics%20are%20beneficial%20active%20microorganisms,immunity%20and%20improving%20people’s%20lives
Melanie Rud
Melanie Rud is a beauty writer and expert living in Chicago. She has fifteen years of experience in the industry, and a wide array of knowledge on all beauty related topics. Prior to moving to Chicago, Melanie held beauty editorial positions at Shape, Good Housekeeping, and Health. She has written for numerous national and regional publications, as well as websites. Additionally, Melanie offers consulting and editorial services for major beauty companies and appears on television as a beauty and lifestyle expert.