How better digestive health can help with improving immunity

The skin prevents pathogens from entering our body. — Photos: 123rf.com

OUR IMMUNE system is made up of many different organs which contribute to our immunity. Our skin prevents pathogens from entering our body while various internal organs (including bone marrow, spleen and lymph nodes) produce cells and antibodies that specifically target pathogens.

The digestive system helps defend against pathogens entering via the gastrointestinal tract. The digestive and immune systems work together to signal immune cells.

The gut is also the largest immune organ in human body. The gut microbiota, which are the microbes living in the gut, enhances immunity by forming a protective barrier and signalling with immune cells.

Good bacteria (gut microbiota) also helps your body digest food and supports your child’s immune system.

Various internal organs produce cells/antibodies that specifically target pathogens.

Better digestive health

Keys to good digestive health include:

• Eat a balanced, nutrient-dense diet rich in fruits, vegetables and whole grains

Encourage kids to eat a variety of food as they provide important vitamins, minerals and dietary fibre. Some vegetables also contain prebiotics (or indigestible fibre that good bacteria feed on). This will contribute to optimal digestive health, which in turn helps improve the digestive process.

• Exercise and maintain good hydration

Both help improve diversity of gut microbiota. Try simple exercises like brisk walking around the house compound or indoor exercises such as stationary bike, yoga, tai chi and light stretching exercises.

Drink plenty of water to stay well-hydrated. Exercise and staying hydrated help ensure proper food digestion, bowel movement and also help maintain a healthy balance of good and bad bacteria.

• Manage stress and get enough sleep

Stress and lack of sleep can negatively affect both digestive health and mental well-being. To prevent this, manage stress effectively and get sufficient sleep daily.

• Consume probiotic-rich foods in your diet

This includes food such as cultured milk drinks, yoghurt that contains probiotic live cultures, and fermented food (like kimchi, sauerkraut and tempeh). Studies have shown that probiotics promote good digestive health and can both directly and indirectly enhance our immune system.

• Take oral nutritional supplements with live probiotic cultures

Supplementing your probiotic intake is usually safe. However, it is good to consult your doctor first to learn if supplementation is necessary and to see the most suitable probiotic supplement for you or your family.

The gut microbiota, which are the microbes living in the gut, enhances immunity by forming a protective barrier and signalling with immune cells.

How probiotics may help

Probiotics inhibit pathogenic (bad) bacteria by competing for nutrients. They also form a protective barrier, preventing harmful pathogens from entering our body.

They also modulate our body’s immune responses (stimulates production of antibodies, signals immune cells) in response to infection.

Before consuming probiotics, ensure that the probiotic strain in a product or supplement is clinically proven and supported by studies and data that show the safety and efficacy of the product. Examples include Bifidobacterium lactis BB-12 and Lactobacillus paracasei L.CASEI 431.

You should also choose products with minimal or no added sugar.

Store probiotic products properly to optimise their effectiveness. This helps to maximise the viability of live strains before consumption. Some products require no refrigeration while others need to be refrigerated.

Consult your doctor for further information or if you have any question.

Prof Dr Raja Affendi Raja Ali is a consultant physician and gastroenterologist. This story also appears on Positive Parenting, an education initiative by the Malaysian Paediatric Association. For more articles and expert advice, check out mypositiveparenting.org.