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Supporting Immune Health From A Functional Perspective

It’s that time of the year where the coldest of winter months have arrived, and we survive by staying huddled inside under cozy blankets and layers. The cold, dark, short days of winter usher in a season of more solitude and and reflection – it’s a time for more rest, more nourishment, more restoring. The stillness of winter and the energy of the season allow us a bit more space to lie fallow like the land around us, resting and recovering in preparation for the year ahead.

Winter is a lovely season. It’s not my favorite, but I have learned to savor the uniqueness of it just the same. There are some things I love about winter, and some things I don’t – like the fact that winter is often accompanied by sicknesses of all kinds. So, what can we do to bouy ourselves and stay well during the coldest of winter months? As always I’m here to help. Let’s briefly explore what the immune system is and how it works, and follow it up by discussing what we can do to best support ourselves during this time.

 

HOW THE IMMUNE SYSTEM WORKS

The immune system is an intricate network of cells and proteins that defend the body against infection and disease. Every day, it is the tireless work of our immune system to distinguish between the “self” and the “other” – that is to say – between your body and foreign invaders. It does this through three main lines of defense: physical barriers, innate immunity, and adaptive immunity.

Physical barriers are our bodies first line of defense against pathogens and include tissues such as our skin and mucous membranes. These physical barriers prevent microbes from passing through. The second layer of defense, innate immunity, works when nonspecific defense mechanisms (immune system cells) respond to invaders immediately or within hours of an invader’s appearance. I like to think of it as the surveillance team or body guards of the body. The third line of defense, our adaptive or acquired immunity, occurs when specialized white blood cells “adapt” to or target specific or recurring invaders that have managed to pass through the other lines of defense. It’s important to note the adaptive immunity has memory to it (known as immunological memory) that allows the immune system to specifically recognize an antigen that the body has previously encountered and mount an immune response accordingly. This can be how things like food allergies and sensitivities, airborne allergies, and autoimmune diseases develop, but that is a separate subject matter and a post for another time!

    THE FOUNDATIONS OF IMMUNE HEALTH

    Now that we know a little bit more about how the immune system functions, let’s get into some of the ways to support a healthy immune system from a functional perspective.

    Diet: I always tell my clients that the most important and primary foundation to good, lasting health is through daily nourishment with good food – which can be said of healthy immune function as well. Eating whole, real, unprocessed foods will provide your immune system with the building blocks it needs to rebuild and function optimally (this is true with regard to both macro and micro-nutrients). For instance, amino acids (proteins), glucose, b vitamins, zinc, iron, vitamin c, vitamin d, vitamin a, and selenium are all nutrients required for the production of immune cells and their functioning. Without the intake of these nutrients – our immune systems simply cannot properly function. It’s also important to note that eliminating or reducing the amount of processed, nutrient-void food one consumes will lower generalized inflammation in the body and support healthy immune function. An over abundane of sugar feeds infections and inflammation. Calorie restriction is also associated with decreased immunity.

    Digestion: Healthy, robust digestion is the next most important component related to healthy immune function. Optimizing digestion to ensure you are completely breaking down your food and extracting and utilizing the nutrients you consume will directly impact your immune health. Your body needs to be able to adequately produce the gastric juices needed to digest food, such as hydrochloric acid, enzymes, and bile. However, all of these things are made up of – you guessed it – nutrients & water. This is why consuming nutrient dense, whole foods is always a priority. Also, it’s important to note that adequate hydrochloric acid production will serve as a first line of defense that can kill pathogens and bacteria if consumed. However, if your digestion is compromised and you are not adequately digest, kill, use, and eliminate, harmful microbes and pathogens may be able to survive, reproduce, and find their way into other areas of the body. Additionally, daily elimination (bowel movements) ensure the removal of toxic waste and byproducts from the body and prevent their recirculation. Maldigestion of food over time can also lead to systemic inflammation and chronic conditions due to a condition known as “leaky gut”. This occurs when undigested food particles are irritating to the gut lining to where the process of digestion cannot be finished adequately. Undigested food molecules then “leak” into the bloodstream and appear foreign to the body and trigger an immune response. This can lead to the development of allergies, inflammation, autoimmune disease, skin rashes, degeneration, and more.

    Blood Sugar Balance: Stable blood sugar balance is also foundational to healthy immune function. Refined sugar and blood sugar spikes and dips are very stressful to the body – and can reduce the performance of white blood cells and contribute to an increase in inflammatory markers. Over time, excessive sugar intake creates insulin resistance in the body – a condition where your body becomes less responsive to insulin (the hormone that allows your body to utilize glucose). Blood sugar dysregulation can also impact your adrenal glands, which produce cortisol. Chronically elevated cortisol levels are associated with weakened immunity, as well as increased levels of inflammation and fat. Blood sugar dysregulation causes systemic stress in the body that weakens the immune system.

    Hydration: The human body is made up of 60% water and is simultaneously the number one nutrient deficiency in the world. Clean water intake is needed to keep our mucous membranes moist and related external barriers strong. It is also a major component of gastric juice that is necessary for digestion and assimilation of nutrients. Additionally, our lymphatic system – a network of tissues and organs that help rid the body of toxins, waste, and other unwanted materials – relies heavily on water to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body. It is also serves to transport and eliminate waste materials from the body via excretion.

    Stress management: Of course it goes without saying that stress is a major contributing factor in immune health or weakness. Managing stress can be a key factor in enhancing and supporting immune function, so be sure to get adequate sleep, exercise regularly (be careful not to over train), eat enough calories, reduce toxic exposure to harmful chemicals and substances as much as possible (via personal care products, household cleaners, etc.), and engage in hobbies or leisurely activities. Massage, dry brushing, castor oil packs, and epsom salt baths are also stress relieving and supportive of lymph drainage.

    I know that was a lot of information; let’s recap. If you’d like to support your immune system this winter, this is what I’d recommend:

    -A diversified diet rich in nutrient dense, whole, real foods (nutrient availability, fiber)

    -Consumption of complete protein sources (immune cell development and production)

    -Consumption of varied fats to include omega 3, omega 6, and saturated fatty acids (healthy cell membrane synthesis and appropriate prostaglandin production)

    -Consumption of dietary fiber  (adequate elimination, binding, and blood sugar balance)

    -Use of digestive supports such as digestive bitters, apple cider vinegar, or enzymes as is appropriate to the individual (ensures proper breakdown and utilization of macro and micro nutrients by the digestive tract)

    -Intake of mineral rich water, broths, herbal teas, or green juices (production of immune related bodily fluids such as gastric juice, mucous, bile; also serves to eliminate waste and toxins)

    -Foods rich in vitamin A such as raw dairy (as tolerated), liver, cod liver oil, carrots, sweet potato, and spinach

    -Food rich in vitamin C and E such as raw dairy, citrus fruits, bell peppers, leafy greens, and tomatoes

    -Foods rich in vitamin D such as raw dairy, liver, eggs, cod liver oil, raw cheeses (provided you’re not reactive to dairy), and fatty fish

    -Foods rich in zinc such as leafy greens, soaked legumes, liver, meats, eggs, shellfish, and sprouted grains and legumes

    -Foods rich in selenium such as brazil nuts,liver, soaked legumes, sunflower seeds, eggs, poultry, fish, and spinach

    -Foods rich in iron such as spinach, liver, pumpkin seeds, meats, broccoli, eggs, and sprouted grains and legumes

    -Fermented foods rich in probiotics such as sauerkraut, kimchi, yogurts, and kiefer – as tolerated; not recommened for those with allergies, mold/fungal issues, or MCAS

    ADDITIONAL IMMUNE SUPPORTS

    -Garlic

    -Antioxidant rich, brightly colored fruits and vegetables such as lemons and limes, bell peppers, berries, and sweet potato

    -Elderberry

    -Echinacea

    -Astragalus

    -Dandelion

    -Turmeric

    -Reishi

    -Ginger

    -Raw honey

    -Stinging nettle

    -Rosemary

    -Thyme

    -Mineral rich bone broth or veggie stocks

    -Coconut water with a pinch of salt

    -Thymus glandulars

    *please be advised that herbs like elderberry, echinacea, and astralagus, while immune supportive, activate and trigger the immune system. Avoid or proceed with caution if you have an autoimmune condition; it’s always best to seek personalized input from a practitoner.

    There you have it! I’ve tried to simplify it as best I can, and my hope is that it truly serves you and your families this winter. Please note I am not a doctor and it is not my job to diagnose, treat, or cure. I am simply providing generalized information as a template for supporting immune health. It is important to note that each individual is unique and bioindividual needs will vary from person to person. One food that is inflammatory or immune triggering to one person may not be a problem for another. If you suspect perpetual immune dysfunction I highly recommend seeking out a qualified practitioner to work with on an individual basis.

    Until next time!