Tokyo Chiropractor's Secret To A Healthy Immune System

Did you know scientists estimate that the body of a 70kg person hosts around 38 trillion bacteria? Before you start bathing in hand sanitizer, remember that most of these bacteria are vital to our health.  Bacteria are an important part of our immune system; given the surface area of our intestines alone, they are our largest defence against foreign invaders.  We would not survive without these little friends. While we have bacteria all over the inside and outside of our bodies, our digestive tract, from mouth to intestines, contains the most, serving us in three substantial ways:

1. The sheer number of bacteria living in our gut take up so much space along the walls of our digestive tract that new, invasive bacteria sometimes cannot find any real estate to start colonizing. (Sounds a bit like the housing market in Tokyo!)

2. With so many bacteria already living off our food (yes, you share every meal with those little mates!), there is heavy competition for nutrition. Our resident bacteria can consume all the food, leaving potentially harmful, invading bacteria unable to survive.

3. Our friendly bacteria make their own version of antimicrobials called bacteriocins, which inhibits the growth and spread of invading bacteria.

Unfortunately, we often harm our helpful bacteria without realizing it, damaging our delicate microbiome through habits and actions like careless eating and antibiotic overuse. So how do we support our healthy gut bacteria to perform optimally and keep the invaders at bay?

The Secret to a Strong Immune System Starts in Your Gut

Did you know the human body hosts around 38 trillion bacteria?

Before reaching for hand sanitizer, here’s the important part: most of these bacteria are essential for your survival.

Your microbiome, which is the community of bacteria living on and inside your body, plays a central role in immune function. Because of its large surface area, your digestive tract is your largest immune organ. Without these microscopic allies, your immune system wouldn’t function effectively.

How Modern Habits Disrupt Gut Health

Unfortunately, many everyday habits unintentionally damage this delicate ecosystem. Common disruptors include:

• Highly processed, low-fiber diets

• Excessive sugar intake

• Overuse of antibiotics

• Chronic stress and poor nervous system regulation

The good news? Small, intentional choices can dramatically improve gut and immune health.

How to Support Your Gut (and Your Immune System)

Eat a Wide Variety of Fiber-Rich Foods

Fiber feeds beneficial bacteria. Aim for diversity rather than perfection.

Great options include:

• Leafy greens (bok choy, kale, spinach)

• Cruciferous vegetables (broccoli, cauliflower, cabbage)

• Fruits (apples, pears, berries)

• Traditional Asian produce (daikon, burdock root, lotus root, sea vegetables)

When fiber ferments in the gut, it produces compounds that strengthen the intestinal lining and immune response.

Include Fermented Foods Regularly

Fermented foods introduce beneficial bacteria directly into the gut.

Examples include:

• Kimchi

• Sauerkraut

• Natto

• Yogurt

• Miso

• Kombucha

These foods have been staples in traditional diets long before supplements existed.

Choose Antibiotic-Free Meats When Possible

Many conventional farms use antibiotics preventively. These antibiotics can remain in animal tissue and disrupt your gut microbiome when consumed.

When possible:

• Choose organic or pasture-raised meats (Nissin grocery store around the corner from Electra Chiropractic in Higashiazabu has a selection of grassfed meats)

• Ask your butcher about sourcing

• Read labels carefully

  
  

Use Antibiotics Thoughtfully

Don't be afraid to question your doctor about the details of the antibiotics being prescribed.

If prescribed antibiotics:

• You can ask whether a narrow-spectrum option is appropriate

• Support gut recovery afterward with food or probiotics

• Avoid unnecessary antibiotic use whenever possible (do not use antibiotics without first consulting your doctor; misuse or not taking the entire dosage can create worse infections)

  
  

Consider Probiotics When Needed

After illness, antibiotic use, or prolonged stress, probiotic supplements may help restore balance.

Look for strains such as:

• Lactobacillus

• Bifidobacterium

• Lactococcus

Food should always be the foundation, but supplements can be useful tools.

Reduce Sugar Intake

Harmful bacteria thrive on sugar. Excess sugar intake encourages imbalance in the gut and weakens immune defenses over time.

Reducing sugar doesn’t need to be extreme; even small reductions make a difference. However, in some cases, avoiding all sugar while your gut repopulates with healthy bacteria.

The Nervous System–Gut Connection

Your gut and nervous system are in constant communication.

At Electra Chiropractic, we focus on optimizing nervous system function because:

• Improved parasympathetic tone supports digestion

• Healthy nerve signaling enhances gut motility and absorption

• A regulated nervous system supports immune resilience

Regular chiropractic check-ups help ensure this communication remains clear and efficient.

Why This Matters More Than Ever

Modern life places a heavy emphasis on sterilization and sanitization. While hygiene is important, excessive elimination of microbes (both good and bad) can disrupt the body’s natural defense systems.

Rather than trying to eliminate bacteria entirely, the goal is to support a diverse, resilient internal ecosystem. Strong immunity isn’t about fear or avoidance. It's about balance, nourishment, and adaptability.

Want to Learn More?

Not sure of the fibre content in your favourite foods? Look up the nutritional values below: https://fdc.nal.usda.gov/index.html

If you’d like to understand how your nervous system may be influencing your digestion and immune health, a chiropractic assessment can provide valuable insight. Book a consultation with Dr. Ariel Thorpe, DC, American trained and licensed chiropractor in Tokyo.

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