A public health nutritionist has highlighted two specific probiotic strains that may help reduce stress and improve sleep, as part of five science-backed ways to support gut health and immunity this winter.
Dr Emma Derbyshire, adviser to PrecisionBiotics, said people should "look for bacteria strains 35624 and 1714." She explained that 35624 has been shown in scientific studies to reduce gas and abdominal pain, while 1714 was found to help reduce stress and cortisol levels and improve sleep.
Gut Health and Immunity Connection
Fresh findings from PrecisionBiotics revealed that 40% of Britons frequently experience bloating, 36% contend with gas and 31% endure diarrhoea. Despite this, only 49% recognise the connection between gut health and immunity.
A recent research review emphasised the vital relationship between gut health and respiratory immunity, referred to as the 'gut-lung axis'. Researchers examined how alterations in gut bacteria might affect immune responses within the lungs.
"Around 70 to 80% of immune cells are found within the gut," explained Dr 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."
Stress and the Gut
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.
Stress can upset this fragile equilibrium. 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 Ways to Support Your Gut
Dr Derbyshire recommended watching your stress levels, advising people to "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."
She also suggested eating unprocessed foods, noting that "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 is crucial, with Dr Derbyshire advising people to "aim for seven to nine hours of quality sleep each night and stick to a consistent sleep and wake schedule." Finally, she recommended daily movement, saying "movement can help improve our resilience to stress and also help support gut health by improving the gut microbiome."
