Our immune system plays a critical role in keeping us healthy by protecting us from harmful pathogens such as viruses and bacteria. A well-functioning immune system recognizes and fights off these foreign invaders, keeping us safe from getting sick. While a balanced diet and regular exercise can help strengthen our immune system, consuming probiotics may also provide additional benefits.
What are Probiotics?
Probiotics are live microorganisms that are beneficial to our health when consumed in adequate amounts. These microorganisms include a variety of bacteria and yeasts that live in our gastrointestinal (GI) tract. The GI tract is home to trillions of microorganisms, collectively known as the gut microbiome, which play a crucial role in maintaining our overall health.
There are several sources of probiotics, including fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha, as well as probiotic supplements.
How do Probiotics Boost Immune Health?
Research has shown that probiotics may help boost immune health in several ways:
- Increasing the production of antibodies: Probiotics may stimulate the production of antibodies, which are proteins that help our immune system recognize and fight off harmful pathogens.
- Enhancing the activity of immune cells: Probiotics may increase the activity of certain immune cells, such as natural killer cells, which can help identify and destroy cancer cells and infected cells.
- Reducing inflammation: Probiotics may help reduce inflammation, which is a natural response to injury or infection but can also lead to chronic diseases if left unchecked.
- Preventing and treating infections: Probiotics may help prevent and treat various infections, including respiratory infections, urinary tract infections, and gastrointestinal infections.
- Improving gut health: Probiotics can help maintain a healthy gut microbiome, which can contribute to overall immune health.
Probiotics and Respiratory Infections
Respiratory infections, such as the common cold and the flu, are caused by viruses that can spread easily from person to person. While there is no cure for these infections, probiotics may help reduce their severity and duration.
A meta-analysis of 12 randomized controlled trials found that consuming probiotics reduced the incidence of upper respiratory tract infections and decreased the duration of illness by approximately 1.6 days on average.
Probiotics and Gut Health
Probiotics can also improve gut health, which can have a positive impact on our overall immune health. Dysbiosis, an imbalance in the gut microbiome, has been linked to several diseases, including inflammatory bowel disease and allergies.
Research has shown that consuming probiotics can help improve gut health by increasing the number of beneficial bacteria in the gut microbiome and reducing the number of harmful bacteria. This can lead to a decrease in inflammation and an improvement in overall immune health.
Which Probiotics are Effective?
While there are many different strains of probiotics, not all of them are equally effective in boosting immune health. Lactobacillus and Bifidobacterium are two of the most commonly studied probiotic strains, and both have been shown to have positive effects on the immune system.
When choosing a probiotic supplement, it’s important to look for one that contains multiple strains of bacteria and a high number of colony-forming units (CFUs) per dose. The CFU count refers to the number of viable bacteria in a supplement, and a higher CFU count may increase the likelihood of the probiotic being effective.
Conclusion
Probiotics may be a useful tool in boosting immune health, reducing the incidence and severity of respiratory infections, and improving gut health. However, it’s important to consume an adequate amount of probiotics, either through fermented foods or supplements, and to choose a high-quality supplement that contains multiple strains of bacteria and a high CFU count. By incorporating probiotics into a healthy lifestyle, we can support our immune system and maintain optimal health.
