Winter Wellness: Strengthen Your Immune System by Caring for Your Gut

As the temperature drops and we pull out our chunky knitwear, it’s also time to think about taking care of something a little less visible but just as essential for these colder months ahead: our gut health. With winter comes cold and flu season, and it's natural to want to do everything we can to protect our bodies. You might be tempted by wellness trends promising the latest immune-boosting magic bullet, but there's something important to remember: you don’t want to “boost” your immune system; you want to support it. Over-stimulating the immune system can lead to issues like autoimmune diseases, where the body mistakenly attacks itself.

Instead, the smartest, healthiest thing you can do is focus on supporting your immune system through your gut, which plays a critical role in your overall health. Studies have shown that around 70% of your immune system resides in your gut, and a healthy gut helps maintain a balanced immune response. So, let’s dive into some simple ways you can look after your gut health this winter.

1. Feed Your Gut with Fibre

Fibre is a key player when it comes to supporting your gut. The friendly bacteria in your gut thrive on fibre, breaking it down into compounds that support your immune system. Incorporate plenty of plant-based foods into your diet—think fruits, vegetables, whole grains, legumes, nuts, and seeds. Even something as simple as adding a handful of berries to your morning oats or swapping white bread for wholegrain can make a big difference.

2. Hydrate, Hydrate, Hydrate

It's easy to forget about hydration during winter when we don't feel as thirsty. However, staying hydrated is crucial for maintaining a healthy digestive system and ensuring everything runs smoothly. Aim for at least 1.5-2 litres of water per day, and don't be afraid to enjoy herbal teas or warm water with lemon to keep you cozy and hydrated throughout the chilly months.

3. Snack On Exercise

Winter can make it tempting to stay wrapped in a blanket all day, but moving your body is vital for gut health. Exercise helps increase the diversity of your gut microbiota and reduces stress—another factor that significantly impacts your gut. You don’t need to commit to an hour-long workout every day. Instead, try "exercise snacking"—simple activities like taking short breaks from your desk to stretch, walking up and down stairs, or even dancing in your kitchen. These small bursts of movement can support your gut health and boost your mood.

4. Prioritise Your Sleep

Sleep and gut health go hand in hand. Poor sleep can lead to imbalances in the gut, weakening your immune response and leaving you more vulnerable to winter illnesses. Aim for 7-9 hours of quality sleep each night by establishing a regular sleep routine—try going to bed and waking up at the same time each day. Avoiding screens before bedtime, creating a calming nighttime ritual, and ensuring your bedroom is dark and cool can all help improve your sleep quality.

5. Manage Your Stress Levels

Stress can have a significant impact on your gut, and unfortunately, winter can sometimes bring added stress. Whether it's the shorter days, increased workloads, or holiday-related pressure, it’s important to find ways to manage stress effectively. Practices like meditation, yoga, deep breathing, or journaling can be great tools for calming the mind and supporting your gut. Even taking a few minutes each day to focus on your breathing can make a big difference.

6. Consider Probiotics

Research has shown that probiotics can reduce the risk of upper respiratory tract infections (e.g., colds and flu) by as much as 47%. The most convincing evidence relates to specific strains such as Lactobacillus and Bifidobacteria. You can get these beneficial probiotics by including fermented foods in your diet, like live yoghurt, kefir, fermented milk drinks or kimchi (check the labels for the bacteria strains). These foods help to populate your gut with helpful bacteria that can support your immune function.

Take-Home Message

This winter, rather than falling for the wellness industry’s latest hype, focus on building consistent, sustainable habits that support your gut. Remember, looking after your gut isn’t about doing one big thing; it’s about cultivating a series of small, everyday habits that collectively make a big difference.

Follow Dr Emily Prpa, leading gut health nutritionist, on Instagram (@TheNutritionReporter) for evidence-backed nutrition and lifestyle tips.