Health Farm

-- Feeding your gut flora (microbiome) could be your best shot at keeping bugs at bay

We know not to rub our eyes, pinch our lips, or pick our nose. But what else can we do to stave off colds and coronavirus?

The human body contains more cells belonging to microbes, such as bacteria and yeasts, than human cells, so the best frontline defence is our microbiome – or gut flora.

The microbiome really likes fibre, pulses, and fermented foods, such as sauerkraut and kimchi. The more plants the better.

Our skin microbiome is important, too, though easily weakened by high doses of ultraviolet light and over-washing with strong soaps and antibacterial products. Talk about contradictory coronavirus advice.

Other bug busting tips:

Stay fit – to be immunologically fit you need to be physically fit. Exercise mobilises white blood cells by increasing your blood flow.

What’s more, exercise reduces stress, which is next on the list of immune-boosting priorities.

Lay off the booze – heavy drinking depletes immune cells and possibly even lymphocytes. So if a bug gets in, you’re not going to be as good at fighting it off.

Increase vitamin D intake (think eggs, oily fish, shiitake mushrooms) –Macrophages, scavenger cells that rid the body of worn-out cells and other debris need vitamin D to function effectively. Along with dendritic cells, macrophages are foremost among the cells that present antigens, a crucial role in initiating an immune response.

Get more sleep – one study shows that lack of sleep impaired the disease-fighting ability of a type of lymphocyte called T cells.

Ride a bike to work instead of catching a diseased bus.