Doctor says 'look for two codes' to reduce stress and cortisol and improve sleep

Doctor says 'look for two codes' to reduce stress and cortisol and improve sleep Nutritionist Dr Emma Derbyshire has spoken about crucial connections when it comes to our health As temperatures drop, cold and flu season gets underway and many of us will be looking to boost our immune system. But you may be overlooking one of your body's most important immune allies. New research from PrecisionBiotics has found that 40% of Brits regularly experience bloating, 36% deal with gas and 31% suffer from diarrhoea. Yet only 49% are aware of the link between gut health and immunity. A recent research review highlighted the important connection between gut health and respiratory immunity, known as the 'gut-lung axis'. Researchers explored how changes in gut bacteria may influence immune responses in the lungs. “Around 70 to 80% of immune cells are found within the gut,” explained public health nutritionist and advisor to PrecisionBiotics, Dr Emma Derbyshire. “Looking after your gut microbiome - the collection of trillions of bacteria in the gut - could be an important part of supporting immune defences this winter. Your gut health will not only help to potentially reduce the risk of catching colds and other infections, it can also bolster your ability to fight them off. “A healthy microbiome helps train immune cells to recognise harmful pathogens, supports the gut lining as a barrier against infection and helps regulate inflammation. A diverse population of beneficial bacteria can also help crowd out unwanted microbes. An imbalance of gut bacteria, known as gut dysbiosis, has also been linked to an increased risk of respiratory infections and urinary tract infections.” But the relationship between gut health and immunity doesn't stop there. Stress can also disrupt this delicate balance. Dr Derbyshire explained: “When we’re stressed, hormones like cortisol and adrenaline flood and increase what we call gut permeability, essentially creating tiny gaps in the gut lining that allow bacteria to seep into the bloodstream, which triggers inflammation. That inflammation is what can cause the bloating, discomfort and unpredictable bowel habits so many Brits experience. “Your immune system can also be impacted by stress - even occasional stress and anxiety can influence gut health by affecting the gut microbiome. Stress and anxiety can lead to poor sleep and then unhealthy food choices, affecting gut health even further.” Five simple, science-backed ways to support your gut and immunity Watch your stress Your immune system can be impacted by stress. “Find ways to unwind after a busy day; whether it be yoga, calling a friend, switching off your phone or just putting your feet up,” said Dr Derbyshire. Know your bacteria Dr Derbyshire said: “Look for bacteria strains 35624 and 1714. These are rigorously studied probiotics species with 35624 having been shown in scientific studies to reduce gas and abdominal pain and 1714 when studied was found to help reduce stress and cortisol levels and improve sleep. Both strains are found in PrecisionBiotics Alflorex® Dual Action Daily Gut & Brain Health Supplement.” Eat unprocessed Your gut prefers a mostly whole-food diet. Dr Derbyshire said: “Ultra-processed foods, which often come in a packet with a long list of ingredients, are usually high in sugar, salt and saturated fats; these have been associated with a decrease in microbe diversity in the gut and an increase in inflammation." Sleep During sleep, your body carries out important repair processes and disruptions can affect the gut microbiome. “Aim for seven to nine hours of quality sleep each night and stick to a consistent sleep and wake schedule,” said Dr Derbyshire. Move every day It doesn’t need to be hardcore and strenuous, however movement does need to be regular and consistent. Dr Derbyshire said: “Movement can help improve our resilience to stress and also help support gut health by improving the gut microbiome.”