With all the gatherings revolving around food, we tend to put our health on the backburner during the holidays. You might be thinking “I’ll just indulge now and start a new diet on January 1st to compensate”. However, even during all the festivities, your overall health should still be a priority, especially your gut and immune health.
As we embrace the warmth of the season, it’s crucial to shed light on three often underestimated yet powerful influencers that can significantly impact your gut and immune health that you might overlook: vitamin D status, sleep, and stress. You heard that right!
Let’s dive into each one of those health issues impacting your gut and immune health.
Vitamin D Status
With shorter days and less sunlight, vitamin D deficiency becomes a common concern during the holiday season. Vitamin D is essential for a healthy gut and immune system.
Research exploring the connection between vitamin D and the gut microbiome in people discovered that vitamin D levels are linked to gut microbiome diversity and composition. Vitamin D plays a role in keeping the gut healthy by maintaining the strength and function of the gut mucosal barrier. It does this by decreasing the permeability of the cells that line the gut and adjusting the activity of proteins involved in tight junctions. This helps prevent harmful bacteria from invading the gut.
In fact, one study was done among women with Vitamin D deficiency. They were supplemented with vitamin D for 12 weeks, and results showed that Vitamin D supplements enhance the overall composition and diversity of the microbiota. Specifically, it tends to increase the presence of Bacteroidetes, which are beneficial bacteria, and decrease the presence of Firmicutes, which are tied to several diseases.
Regular check-ins and blood tests are crucial to determine any possible deficiency and address it early on! That’s why I use Spectracell micronutrient testing with my private clients (optional service). SpectraCell’s Micronutrient test measures 31 vitamins, minerals, amino/fatty acids, antioxidants, and metabolites – and how they affect cellular function in a person!
Sleep Efficiency
Don’t underestimate the power that good quality sleep has over your health! Your sleep quality and duration can have a significant impact on your gut and immune health. About one-third of adults in the United States report getting less than seven hours of sleep, which has been associated with adverse health effects, one of which is nutrient insufficiency. In fact, women with short sleep duration have an inadequate intake of calcium, magnesium and several vitamins which negatively affects your overall health.
Interestingly, magnesium plays a notable role in improving sleep quality, particularly in cases of insomnia. For instance, research conducted on elderly people with insomnia revealed that those who took 500mg of magnesium a day for eight weeks experienced significant improvements. They reported a shorter time to fall asleep and an increased duration of sleep, enhancing their overall sleep quality.
If you struggle with your sleep patterns, here are a few things you could do:
- Have more fruits and vegetables
- Increase protein and fiber intake
- Have more complex carbs vs refined carbs
Making sure that your sleep is on point ensures adequate micronutrient intake, which enhances both your gut and immune health!
Stress Around the Holidays
Have you ever wondered if stress affects your gut and immune health? Well, it definitely does! When you’re stressed, certain brain circuits are activated, and these circuits play a role in influencing how the immune system responds.
This can impact the body’s ability to handle viral infections and autoimmune challenges in distinct ways. Even a brief encounter with stress can shake up the community of microorganisms in your gut. It does this by changing the balance between the different types of microorganisms that make up the main groups in your gut.
The Parasympathetic Nervous System promotes a state of relaxation, allowing the body to “rest and digest.” This is particularly crucial for optimal digestion and nutrient absorption. In a relaxed state, the digestive tract functions more efficiently, facilitating the breakdown of food and the absorption of essential nutrients.
On the flip side, we have the sympathetic nervous system, associated with the “fight or flight” response to stress. When stress triggers this system, it can lead to a slowdown in digestive processes, impacting nutrient absorption and potentially causing discomfort in the gut.
Mindful eating serves as a powerful ally in managing stress. When you approach meals with mindfulness and engage all your senses, your focus gets redirected from stressors to the present moment which encourages a slower pace and promotes better digestion.
Bottom line: As you navigate this festive season, remember the profound impact that vitamin D, sleep, and stress have on your gut and immune health. By paying attention to these aspects, you can enjoy the holidays without compromising your well-being.
If you’re looking to dive deeper into improving your gut health in 2024, I invite you to join my Restore Program. This comprehensive program goes beyond conventional diet approaches, focusing on holistic factors that influence gut health. Learn more and join the waitlist here!
