How the gut influences your immune system
Did you know that your body has a huge contact area with the outside world? On around 400 square meters, your intestines have to distinguish between useful and harmful substances every day.
This is a huge task that is directly related to your immune system. Around 80% of your immune cells are located in the gut, making it a central hub for your defenses.
In this article you will find out how the complex interaction between intestinal flora, intestinal mucosa and immune cells works and how you can actively contribute to strengthening your immune system.
The gut as the center of your immune system
Did you know that your gut is the center of your immune system? Your gut is not only responsible for digestion, but also plays a crucial role in strengthening your immune system. With a length of around 8 meters and a surface area of 400 to 500 square meters, it is a complex system that needs to be carefully protected.
The impressive size of the intestinal immune system
Your intestine is impressive in size and complexity. It is around 8 meters long and has a surface area of 400 to 500 square meters, which is roughly the size of a tennis court. This enormous surface area is important for the absorption of nutrients and the function of your immune system.
- The surface area of the intestine is enormously enlarged thanks to special structures such as intestinal folds, villi and microvilli.
- These structures enable effective nutrient absorption and support the immune system.
- 70-80% of all immune cells in your body are located in the gut.
The three protective levels of your gut
Your gut consists of three central protective layers that work closely together to protect your health.
- Intestinal microbiota: Billions of microorganisms, including bacteria such as bifidobacteria and lactobacilli, promote digestion and protect against pathogens.
- Mucus layer (intestinal mucosa): This protective layer prevents harmful substances from penetrating the intestinal wall.
- Gut-associated immune system (GALT): This is where 70-80% of your body’s immune cells are located, which fight off infections and control immune responses.
The interaction of these three levels of protection enables your gut to effectively protect against pathogens and absorb important nutrients. Healthy intestinal flora and an intact intestinal mucosa are crucial for a strong immune system.
The intestinal mucosa: Your natural protective shield
Your intestinal mucosa is an important part of your immune system and protects you from pathogens. It is a complex structure made up of several layers that work together perfectly to maintain your health.
Structure and function of the intestinal barrier
The intestinal barrier consists of a protective layer of enzymes and microorganisms, also known as the intestinal microbiome. This layer can intercept and fight harmful germs. Tightly connected intestinal cells form a stable protective barrier that blocks viruses, bacteria and toxins, but allows vitamins and other beneficial nutrients to pass through.
The intestinal barrier is selective and allows the absorption of nutrients while keeping harmful substances out. This complex process is crucial for your health and well-being.
What happens with a “leaky gut”?
When the intestinal mucosa is damaged, it is called leaky gut syndrome. In this condition, harmful substances and pathogens can cross the intestinal barrier and enter your bloodstream, which can lead to various health problems.
- Allergies
- Fungal infections
- Skin diseases
The role of the mucous membrane in immune defense
The intestinal mucosa plays a crucial role in immune defense by warding off pathogens and enabling the absorption of nutrients. A healthy intestinal mucosa is therefore essential for a strong immune system.
By maintaining a healthy intestinal flora and avoiding harmful substances, you can support the integrity of your intestinal mucosa and thus strengthen your immune system.
How the gut influences your immune system
The connection between your gut and your immune system is close and complex. Your gut plays a crucial role in defending against pathogens and maintaining your overall health.
Teamwork between intestinal bacteria and immune cells
Your gut bacteria work closely with your immune system. They produce special messenger substances that communicate with the immune cells and help to reduce inflammation and keep the intestinal barrier strong.
From birth, gut bacteria help your immune system to learn by showing it which substances are harmless and which are dangerous. This training is particularly important in the first few years of life, but remains an important process in adulthood too.
How your gut flora fights pathogens
Your intestinal flora plays an active role in fighting pathogens. The good bacteria occupy important places in the intestine and leave no room for harmful bacteria. They also produce substances that can fight viruses and bacteria directly.
A healthy intestinal flora is therefore crucial for defending against infections and maintaining your immune health.
The gut-brain axis: communication with the whole body
The gut-brain axis is a fascinating communication system that connects your gut and your brain. Your gut bacteria are in close contact with your brain via this axis and can therefore significantly influence your well-being.
The importance of your gut flora goes far beyond the gut and influences various bodily functions, from your immune system to your mood.
Signs of a weakened intestinal immune system
If your intestinal immune system is weakened, your body sends out various signals. These can be varied and range from frequent infections to skin problems.
Typical warning signals from your body
Your body warns you when your intestinal immune system is weakened. Frequent colds and infections are clear signs. Recurring digestive problems such as flatulence or diarrhea can upset the intestinal flora. Persistent tiredness despite adequate sleep is another warning sign. Skin problems such as eczema or pimples can also indicate a disturbed intestinal immune system.
- Frequent infections and colds
- Recurrent digestive problems
- Persistent fatigue
- Skin problems such as eczema or pimples
When you should see a doctor
If the above symptoms occur frequently or over a longer period of time, you should consult a doctor. In particular, if you suffer from indigestion for more than two weeks, are constantly exhausted, suffer from increased infections or notice significant skin changes, a visit to the doctor is advisable.
How to strengthen your intestinal immune system for optimal protection
A strong intestinal immune system is the key to your health. You can support your intestinal immune system and strengthen your defenses with simple measures.
A balanced diet is the cornerstone of your intestinal health. Make sure you eat a high-fiber diet with plenty of vegetables, fruit and wholegrain products. These foods support healthy intestinal flora. Fermented foods such as yogurt or sauerkraut provide additional live bacterial cultures.
Getting enough sleep is also important. Allow yourself regular bedtimes. The length of sleep varies from person to person – six to eight hours is usually enough. This allows your immune system to regenerate.
Regular exercise not only strengthens the muscles, but also the immune system. 150 to 300 minutes per week of moderate strength or endurance training or 75 to 150 minutes per week of intensive training – this is the recommendation of the WHO.
Reducing stress is also crucial. Find your personal relaxation method – be it yoga, meditation or a walk in nature. Less stress means less strain on your gut immune system.
By combining a healthy diet, sufficient sleep, regular exercise and stress reduction, you can strengthen your intestinal immune system and promote your health.
