From Dr Emily Prpa, Nutritionist and Science Manager at Yakult

Good gut health is essential to supporting our immune system – which is vital during the colder months as 70% of our immune cells reside in our gut! The ‘gut microbiota’ play a major role in our body’s defence system; they are the ‘gatekeepers’ to our immune system, training our immune cells which bacteria to fight off and which substances to leave alone. Essentially, the ‘good bacteria’ in our gut compete with ‘bad bacteria’ such as viruses, for space and nutrients. The gut microbiota helps to keep the ‘bad’ ones at bay by stopping them from colonising.

The immune system is a complex network of organs, cells and proteins that defends the body against infection. As long as your immune system is running smoothly, you don’t notice that it’s there. But if it stops working properly, you can get unwell.

The good news is a few simple and small changes can have a beneficial impact on our gut health. To help look after our gut and support our immune system this winter, Yakult has created a Winter Gut Health Guide with top tips from Dr Emily Prpa, Nutritionist and Science Manager at Yakult, so we can be winter wellness ready. From making sure we get enough Vitamin D (and why sitting next to a window on a sunny day won’t help), to which foods can nourish our gut, and the importance of adequate sleep.

Dr Emily Prpa, Nutritionist and Science Manager at Yakult UK and Ireland, comments: “During the winter months our lives can get busier than ever, especially in the lead up to the festive season. Many of us enjoy more indoor socialising with friends and family. Combined with higher rates of respiratory infections, this can be challenging for our immune system. But a few simple lifestyle changes which can improve our gut health can help to support our immunity and overall wellbeing so we are able to enjoy the colder season and all it has to offer.”

Simple Winter Gut Health Tips from Dr Emily Prpa

Make Sure You Get Enough Vitamin D

Vitamin D supports the normal function of the immune system plus the maintenance of normal bones and muscle function. The NHS and other experts recommend we supplement our diet with vitamin D between October and April as the sun is not strong enough during these months for our bodies to produce it naturally .

Vitamin D is known as the ‘sunshine vitamin’ because we can make it from exposing our skin to direct sunlight! Just under the surface of our skin is an abundance of a substance called 7-dehydrocholesterol, which is converted to vitamin D when our skin is exposed to ultraviolet (UV) rays of a specific wavelength [280-315 nm] from the sunlight.

But even on a sunny Autumnal or Winter’s day, you can’t make vitamin D from the sun in the UK because it isn’t high enough in the sky, for the UV rays to be available at the specific wavelength [280-315 nm].And although when the sun feels warm it may feel like it’s possible on some days, it’s not. This is also why your body can’t make vitamin D through a window because the UV rays your body needs can’t pass through the windowpane.

In foods and dietary supplements vitamin D comes in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is produced in plants, whereas vitamin D3 is found in animal products and is also the form that we make ourselves.

There are only a few foods that provide a good source of vitamin D such as oily fish, liver, meat and eggs, and so we also need to consider supplements and food products that have had vitamin D added into them – known as fortified foods. Fortified foods can give our intakes of vitamin D a boost, so look out for commonly fortified foods such as breakfast cereals, milk alternatives and Yakult Balance.

Sleep Enough

Sleep is important for gut health as it is linked to increased gut bacteria, as well as reducing the stress hormone, cortisol. Poor sleep quality and length is associated with an increase calorie intake (500+ extra kcals/day) and a heightened craving for lower fibre, higher sugar foods, which we know don’t benefit our gut health.

While many may believe that the warmer summer months are most difficult to sleep in, the winter months can make it more challenging. Make sure to keep your bedroom dark, cool and quiet. Avoid screens with artificial light and limit alcohol intake, as these can impact sleep. Additionally, make sure you’re getting outdoors during the day and exposing yourself to daylight.

Maintain a Regular Exercise Routine

When the weather is cold and wet it can be hard to find the motivation to get out the house and exercise. But staying active aids the transit of food through the digestive system which supports gut function and in turn supports immune health.

Physical activity also boosts circulation by sending fresh oxygenated blood to all of our vital organs including our brain. Our brain also releases a powerful cocktail of feel-good hormones.

Most people are aware that endorphins are released into our system during exercise, which act as natural stress relievers and painkillers. Other chemicals such as serotonin (the ‘happy’ hormone), dopamine (which gives a sense of pleasure and rewards), and noradrenaline (which improves energy levels and alertness) are also produced.

So, try to keep up those healthy summer exercise habits throughout the colder months. Exercise can look after our gut health in other ways too – moving our bodies helps our bowels to work properly and also reduces the risk of unhealthy inflammation in the body.

Exercise doesn’t have to mean training for a marathon. In fact, as with anything, starting small and building up gradually, means you are much more likely to stick to it.

According to the NHS , adults should aim to do a strength-based workout at least 2 days a week; do at least 150 minutes of moderate intensity or 75 mins of vigorous intensity activity per week; spread exercise over 4-5 days and reduce the amount of time we spend sitting down. Simple changes like going for a walk in your lunch break or parking further away from your office and walking the extra distance can make a significant difference.

Swap Comfort Eating to Enjoy More Plant Foods

A balanced diet is key to feeding the bacteria in the gut which work closely with immune cells. But when the weather turns frosty we often crave more unhealthy ‘comfort’ foods. However, during the colder months it is key to try to maintain a balanced diet rich in fruits, vegetables and healthy fibres so that we can help arm ourselves to better support our gut and immune function .

One way that many of us can improve our diet is to add in foods that nourish the gut microbiota. This is the trillions of bacteria and other microbes that live in our gut. Put simply, if they are happy, they send signals to the brain via the gut-brain axis, which can boost our mood.

The different gut bacteria thrive on various ‘types’ of plant fibres, so change it up with a diverse range of dishes. For example, why not try adding items such as tins of mixed beans to warming curries, Bolognese, and soups, to boost your intake? These little additions here and there can help boost our plant food intake and in turn, help make for a happier gut and brain.

Try to Reduce Stress

As we approach the festive season our lives can get busier and more stressful. When we are stressed not only can it affect our mental health, but also our body’s ability to fight off pathogens. Antigens are also reduced which can make us more susceptible to infection. Increased production of stress hormones, such as cortisol, can also cause intestinal permeability.

It’s crucial to look after our mental wellbeing as much as our physical health. One simple way to combat stress can be to try mindfulness.

Mindfulness is the practice of focussing the mind only on the present moment, often with an emphasis on acknowledging the thoughts, feelings, or physical sensations at the exact time.

If you find yourself feeling overwhelmed, it can be helpful to stop, take a deep breath and refocus your brain by using the 5-4-3-2-1 method – list 5 things you can see, 4 things you can feel; 3 things you can hear; 2 things you can smell and 1 thing you can taste at that very moment. This is a way of blocking out the chaos and focussing on the right now, which can be very calming and grounding, and may help towards reducing stress .

Stay Hydrated with Enough Fluid Intake

Sufficient fluid intake aids the transition of food through the digestive system. It is also important for the absorption of nutrients and the breakdown of food molecules, so they can be absorbed into the bloodstream. When you’re dehydrated it’s harder for food to pass through your digestive system, and dehydration is one of the most common causes of constipation so make sure that you’re getting the recommended 6-8 glasses of water per day.

During the festive period when alcohol is often flowing, it can be easier to get dehydrated. But it is all about balance. Try and be mindful of your drinking habits and remember to drink sensibly. You don’t need to miss out completely, you could try alternating between one alcoholic drink and one non-alcoholic beverage (ideally water).

For further information, visit Yakult Winter Gut Health Guide.

About Yakult

Yakult was developed over 85 years ago by the Japanese scientist Dr Shirota, who spent many years investigating the benefits of intestinal bacteria. In the 1930, he selected and cultivated a unique strain of lactic acid bacteria – L. casei Shirota. This friendly bacteria is scientifically proven to reach the gut alive and increase the bacteria in the gut!

This small and powerful bacteria was used to create the iconic fermented skimmed milk drink – Yakult.

In the UK and Ireland, three Yakult products are available, all bursting with 20 billion of Yakult’s friendly bacteria. All are gluten free, fat free and suitable for vegetarians.

• Yakult Original is the iconic fermented milk drink which has a hint of vanilla and lemon flavours.
• Yakult Balance has a refreshing lemon flavour. It’s enriched with vitamin D, which supports immunity and muscle & bone health, and vitamin E
• Yakult Plus has a fruity citrus flavour. It’s rich in vitamin C to support the immune system and help lower fatigue. It also contains fibre that feed the bacteria in the gut.

Today, more than 40 million Yakult products are consumed every day, in 40 countries and regions around the world.

For more information, visit https://www.yakult.co.uk or find it on Facebook (@YakultUKIE) and Instagram (@Yakult_UKIreland).