Instead, investing time in nurturing the trillions of microbes – that is, the bacteria, viruses, fungi and parasites – that live in your gut is your best science-backed line of defense. The fact is that our immunity is fueled by the gut, and what our gut needs to function at its best is a varied diet along with three other main pillars: sleep, movement and less stress. In yesterday’s Daily Mail, I explained the vital role the gut microbiome plays in boosting the immune system and how eating a varied plant-based diet – though not necessarily just plants – is the best way to support them. The fact is that our immunity is fueled by the gut, and what our gut needs to function optimally is a varied diet along with three other main pillars: sleep, movement and less stress Today, my focus is on sleep and stress. To reap the immune-boosting benefits of good gut health, we need to get these critical areas in check. No amount of immune-boosting food can overcome a destructive lifestyle. As I’ve seen with so many of my clients, if you’re not sleeping well or your stress levels are through the roof, your immune system is likely to pay the price. The result? More of the unpleasant stuff – the sniffles, the coughs and the days in bed. Enjoy a walk in the woods and keep a “gratitude journal” To prevent disease, we must increase our resilience to the stresses that life inevitably throws at us. While a little stress is healthy (without it, we’d never get anything done), chronic stress can become an obstacle to good gut health and this, in turn, results in a weakened immune system. Research published in The New England Journal of Medicine showed that mental stress increases the risk of various respiratory infections, including the common cold, and the more stressed people are, the higher the rates and severity of the infection. Research published in The New England Journal of Medicine showed that mental stress increases the risk of various respiratory infections A study at the University of Bristol, meanwhile, found that an eight-week stress management program significantly improved response to the flu shot. So there’s no doubt that reducing stress should be a key part of your immune action plan. Allow some “worry time” before going to bed One of the most underrated free health resources available to you is sleep. This is when your immune system undergoes as much calibration as it needs to function optimally. For example, our body increases the production of certain types of proteins known as cytokines, which are responsible for regulating our immune system and, in turn, fight infection. We miss this happening when we don’t get enough sleep. Researchers in the US tested this by infecting 153 healthy volunteers with a rhinovirus (the virus that causes the common cold). Those who slept less than seven hours on average per night were almost three times more likely to catch a cold The volunteers were then monitored for the development of a cold. Those who slept less than seven hours on average a night were almost three times more likely to develop a cold in the next five days than those who slept eight hours or more. Sleep deprivation can also increase stress hormones in your body, which may explain why a lack of sleep is linked to worse gut symptoms, particularly in people with irritable bowel syndrome (IBS). Plus, when you’re tired, you’re likely to not only eat more, but gravitate toward the wrong types of foods that do nothing to support your gut microbes (which are also, let’s not forget, sleep-deprived). A study by my colleagues at King’s College London found that sleep-deprived people gravitated to foods high in fat and low in protein. One of the most underrated free health resources available to you is sleep. This is when your immune system undergoes as much calibration as it needs to function optimally Check how well you sleep by taking the sleep quiz included on this page. If your score is on the lower end, I suggest incorporating the practical strategies listed below into your nighttime regimen to boost your pillow and boost your immune system. These simple sleep hygiene arrangements were found to significantly improve not only sleep duration, but also sleep quality in a trial conducted by my colleagues Dr Haya Al Khatib and Dr Wendy Hall. The study, which was published in the American Journal of Clinical Nutrition, also showed the significant benefit of improving sleep with the diet. Those who followed these simple sleep strategies reduced their sugar intake by two teaspoons a day without even realizing it. From cuddling to going for mindful walks in the woods, here are tried-and-true strategies I’ve seen reduce levels of the stress hormone cortisol in my clients.
Increase the dose on the hug hormone. Whether it’s a hug from someone or one from yourself, the physical sensation of touch has been shown to activate nerves that trigger an increase in oxytocin, the “cuddle hormone.” This eases any feelings of distress and calms that fight or flight part of the nervous system.
The natural sensation of touch has been shown to activate nerves that trigger an increase in oxytocin, the ‘cuddle hormone’
Acknowledge and accept your feelings. Sometimes we run the risk of ignoring, or even repressing, thoughts and feelings. In fact, in the clinic, I often find that gut problems (and poor immunity) are worse in those whose anxiety is subconscious. Being able to suppress emotions can be a useful skill to combat acute stress, but in the long run these emotions often scream through your gut. How are you feeling right now? Deep down; Acknowledge that it’s okay to feel this way and affirm it to yourself by saying it out loud.
Keep a gratitude journal. At the end of each day, list three things that happened that you are grateful for. As simple as it sounds, reflecting on the good things can change the way your brain thinks over time, creating more inner peace and calm – regardless of your external environment.
At the end of each day, list three things that happened that you are grateful for
Take a five-minute body scan. In a relaxed, seated position, with your eyes closed, imagine a gentle stream of warm liquid light dripping from above your head into your body, gradually filling from your toes. Notice the soothing quality of the liquid filling your feet, through your ankles, into your shins. Continue for several minutes to visualize it filling every single part of your body until it reaches the top of your head. Let it overflow, covering your skin with a warm touch. Slowly open your eyes and think about how you feel.
In a relaxed, seated position, with your eyes closed, imagine a gentle stream of warm liquid light dripping down from above your head through your body gradually filling from your toes
Try Box Breathing. Inhale through your nose for four seconds, hold for another four, then exhale slowly and steadily through your nose for four seconds before holding for four. Repeat for ten cycles. Holding your breath changes the amount of carbon dioxide in the body, which through a series of mechanisms activates your “rest and digest” nervous system, AKA your parasympathetic system. The result? A wave of calm moves through your body.
Self-care is a necessity, not a luxury. Whether you’re tending to your kids’ every need, working crazy hours, or busy being a good friend, you not only deserve, but need some me time or you’re going to burn out. Doing something you enjoy and relax for 30 minutes a few times a week is well worth the investment.
Go “Forest Bathing”. It might sound a little hippie, but a number of studies have shown that spending time mindfully in nature lowers stress levels and even high blood pressure.
Research has shown that mindfully spending time in nature reduces stress levels and even high blood pressure
Stick to a regular routine. Keeping the same bedtime and wake-up time every day (give or take 30 minutes) can help your body clock and the body clock of your gut microbes work better.
Schedule worry time. We often struggle to sleep or find ourselves waking up in the wee hours of the morning if we’re worried about something. It may sound counterintuitive, but allowing yourself ten minutes a few hours before bed to worry and write down all your thoughts and to-do lists can give you the mental space to relax before bed.
Make your bedroom quiet and dark (I’ve invested in earplugs and an eye mask) and keep it slightly cool (16C-18C). Your body temperature starts to drop as you fall deeper into sleep, so it helps to keep yourself from getting too hot while you sleep.
Avoid using laptops, phones and other gadgets before bed or consider installing blue light filter apps on your devices. Blue light from backlit screens is particularly disruptive to your body clock. It suppresses your ability to produce melatonin, which is an important sleep hormone.
Avoid using laptops, phones and other gadgets before bed or consider installing blue light filter apps on your devices
Whether it’s a five-minute walk or stretching in your backyard, exposure to natural light first thing in the morning helps support and reset your body clock.
Limit caffeine and stimulants (including dark chocolate and cold and flu medications that contain caffeine) after lunch as it takes an average of five hours for half of the caffeine in your system to clear. These make it difficult for your body to relax.
Are you getting enough sleep beauty?
Thinking about your usual sleeping habits over the past month, answer…
