FLX WELLNESS: A fresh start for your health and immunity | Health

When Jan. 1 approaches and we enter a new year, I always feel inspired to set an intention to improve my health and well-being.

Anyone who has experienced a health crisis knows the truth behind the saying, “Health is wealth.” A strong immune system is one of the most important investments in our overall health. It serves as our body’s first line of defense against germs, viruses, and bacteria, and keeping it strong can help us stay healthy throughout the year.

One of the most effective ways to protect and strengthen our immune systems is by supporting our gut health.

The majority of our immune system, about 70% to 80%, is located in the gut, specifically within the gastrointestinal tract, making it a center for our immune function. A healthy, balanced gut microbiome, consisting of beneficial bacteria and other microorganisms, is crucial for supporting a strong immune system and helping the body defend against illness.

When gut health is compromised, we become more susceptible to illness. A balanced microbiome helps to promote immunity, but disruptions caused by factors like poor diet, stress, or other influences can lead to immune dysfunction and body inflammation.

For optimal gut and immune health, we need the right balance of beneficial bacteria. Without it, the gut environment becomes dysfunctional, leading to digestive and gastrointestinal issues like gluten or dairy intolerances. This imbalance also can contribute to chronic conditions like IBS, colitis, Crohn’s disease, and leaky gut syndrome.

A disrupted gut makes us more vulnerable to a wide range of health problems, including allergies, sinus issues, skin conditions, joint pain, weight gain, depression, brain fog, thyroid imbalances, and a higher risk of viruses and colds. Therefore, maintaining gut health is essential for a strong immune system.

Several factors can disrupt the balance of our gut microbiome, leading to weakened immune function and other health problems. These include:

• A poor diet, especially one high in sugar and processed foods.

• Alcohol consumption and smoking.

• Frequent antibiotic use.

• Inflammatory foods, such as sugar, gluten, and dairy, which disrupt gut balance.

• Chronic, unmanaged stress, which increases cortisol levels and negatively impacts the gut microbiome.

• Poor sleep, which hinders the body’s ability to repair and maintain gut function.

• Dehydration, which can impair digestion and damage the gut lining.

The good news is that we can improve our gut health and strengthen our immune system.

In addition to balancing our gut flora, there are several ways to support both gut and immune health. By doing so, we can help our bodies fight off viruses and bacteria, improve autoimmune, cardiovascular, and GI health, and feel more energized for optimal health and longevity.

Sleep: Aim for 8-9 hours of uninterrupted sleep each night. Reduce or eliminate blue-light exposure from electronics in your sleep area. Keep the room temperature between 65-67 degrees for optimal sleep. Avoid screen time for at least 30 minutes before bed. Using earplugs and an eye patch to block sensory input can improve sleep quality.

Hydration: Staying properly hydrated helps keep food moving through your intestines and supports overall digestive health. About 64 ounces of water a day for most adults is the recommended minimum.

Proper nutrition: Focus on whole, plant-based foods, lean proteins, and healthy fats to provide your immune system with the essential nutrients it needs to thrive. Beneficial foods include garlic, Greek yogurt, bone broth, apple cider vinegar, blueberries, and fermented foods (such as kombucha, kefir, and kimchi).

Reduce stress: Managing stress is crucial for supporting your immune system. Stress hormones and prolonged anxiety weaken immune responses, making it harder to fight off illness. Practices like meditation, deep-breathing exercises, and distancing yourself from stress-inducing sources (such as news or social media) can help lower stress levels.

Connect with nature: Being in silence, spending time in nature, and embracing the stillness helps our nervous systems decompress and relax. This calming environment can reduce the constant “fight or flight” response and help improve our immune system function.

Exercise and breathing: Deep, cleansing breaths that fully engage our lungs and diaphragm help remove toxins from our body. Regular exercise improves circulation, strengthens muscles, enhances digestion, supports cardiovascular health, and boosts endorphins. Sweating also helps eliminate waste and detoxify the body.

Supplements and vitamins: A balanced diet rich in vitamins and minerals is essential for a healthy immune system. Key nutrients that support immunity include vitamin D, zinc, vitamin C, B-complex vitamins, echinacea, ginger, Omega-3 fatty acids, and probiotics. However, it is important to consult with a healthcare provider before taking any supplements.

Incorporating just a few of these habits into our daily routine can have a significant positive impact on both our physical health and mental well-being. Starting the new year by focusing on strengthening our immune system is one of the best gifts we can give ourselves. It’s the small, consistent actions that create the greatest long-term benefits for our health.

This year, make boosting your immune system a priority with simple, practical tips to support a vibrant, resilient you. Take steps to nurture your gut and give your immune system the best chance to thrive.

Here’s to a healthy 2025!