“The right raw materials can…double or triple the protective power of the immune system.” - Joel Fuhrman

If  C**** has taught us anything, it is that the immune system is not an isolated network of cells, but influences (and is influenced by) nearly every physiological system in the body.  It has been suggested that the C**** co-morbidities and risk factors could simply be the losses of physiological resilience and metabolic reserves.1

The immune system is not an isolated network of cells, but influences (and is influenced by) nearly every physiological system in the body. Most immune system cells are found within the mucosal membranes that make up the gastrointestinal tract, where more than 75% of all mature immune cells reside and function.1 

When our GI tract is compromised (e.g., Leaky Gut Syndrome) we are faced with one of the most potent immune challenges possible, including many autoimmune and auto inflammatory challenges).2,3

This is the reason good immunity is a gift that follows the Gift of Health (good digestion) and the Gift of Energy (mitochondrial function). 

I know many of you have possibly done many different things to help keep yourself and family as healthy as possible over the last 18 months, but I wonder if you've considered the following 5 ways to strengthen your immunity?  

1. Building micronutrient and antioxidant reserves. This helps keep the immune system functioning optimally.  Eating a nutrient dense diet and taking high amounts (above the RDA) of certain vitamins and minerals, such as vitamins C, D3, magnesium et cetera, can build a reserve capacity.  Also a strong network of antioxidants  (vitamins C, E, selenium, N-acetyl choline, et cetera) can also swiftly neutralize oxygen radicals, the by-product of a strong immune defence.  

2. Maintaining/building cellular (mitochondrial) energy reserves. Mitochondria, and the energy they produce within immune cells, are vital for controlling innate and adaptive immune cell responses.4 When the immune system is actively fighting an infection, those energy reserves can be quickly depleted, leaving you exhausted and even lethargic. When cellular energy reserves are already depleted due to poor diet, stress, strenuous exercise, short sleep duration, or to perform other critical metabolic functions such as detoxification, our immune system can be easily overwhelmed. Review the Gift of Energy to remind you how to support your mitochondria. 

3. Maintaining Circadian Rhythms.  The immune system is coordinated by circadian signals and disruption of these can reduce immune system function and increase the risk (and exacerbation of) autoimmune disorders.5 Maintaining sleep-wake and meal timing cycles in sync when light/dark cycles and avoiding circadian disruptors (e.g., shift work, sleep deprivation, jet lag) are critical for resilience against many acute and chronic diseases.6,7,8,9

4. Limiting stress and other signals that diminish immune integrity.  To build immune strength it's important to reduce as much as possible unmanaged or chronic stress (cortisol is a potent immune-suppressing hormone),10,11 environmental toxins,12 destructive lifestyle behaviours, EMFs,13 and many psychosocial and community factors.  (Notice the overlap with some of the factors that can turn off energy generation of the mitochondria mentioned in yesterday's post?)

5. Reducing chronic inflammatory triggers and mediators Inflammation is one of the core functions of the innate immune system and is vital to a healthy immune response. However, inappropriate or chronic inflammatory signalling is a byproduct of almost every chronic disease.  Removing chronic inflammatory triggers from your diet (i.e., foods you are sensitive to or are known to cause inflammation in the body, such as sugar, processed vegetables oils, processed foods) is one way you can ensure your immune system functions optimally.  

During the last 18 months, it became apparent that age was the single most predictive risk factor for mortality amongst those infected.  Seniors were most affected by this illness. The older we get the move vulnerable we seem to become to seasonal infectious agents, chronic inflammatory diseases, and malignantly transformed cells not removed by the immune system before multiplying.14 

Staying well has become paramount as the numbers of people infected by C**** climbs exponentially.  Do what you can to protect yourself.  If you're Interested in learning more about how you can support your immune system download my FREE Strong Immunity Resource Guide here.

With love,

- Lisa xo

P.S. Any idea what tomorrow’s gift will be for the fifth day of Christmas?    If you guess correctly, I’ll offer you a 20% discount on one of my nutrition or coaching programs. 

References

1. Guilliams, T. 2021. Fundamental Principles for Building Immune Strength. Lifestyle Matrix Resource Centre. https://www.lifestylematrix.com/blog/fundamental-principles-for-building-immune-strength/
2. Kinashi Y, Hase K. 2021. Partners in Leaky Gut Syndrome: Intestinal Dysbiosis and Autoimmunity. Front Immunol. 12:673708.
3. Fasano A. 2020. All disease begins in the (leaky) gut: role of zonulin-mediated gut permeability in the pathogenesis of some chronic inflammatory diseases. F1000Res 9:F1000 Faculty Rev-69.
4. Steinert EM, Vasan K, Chandel NS. 2021. Mitochondrial Metabolism Regulation of T Cell-Mediated Immunity. Annu Rev Immunol. 39:395-416.
5.  Xiang K, Xu Z, Hu YQ, et al. 2021. Circadian clock genes as promising therapeutic targets for autoimmune diseases. Autoimmun Rev. 20(8):102866.
6. Ibarra-Coronado EG, Pantaleón-Martínez AM, Velazquéz-Moctezuma J, et al. 2015. The Bidirectional Relationship between Sleep and Immunity against Infections. J Immunol Res. 2015. 678164.
7. Besedovsky L, Lange T, Haack M. 2019. The Sleep-Immune Crosstalk in Health and Disease. Physiol Rev. 99(3):1325-1380.
8. Pickel L, Sung HK. 2020. Feeding Rhythms and the Circadian Regulation of Metabolism. Front Nutr. 7:39.
9. Lewis P, Oster H, Korf HW, Foster RG, Erren TC. 2020. Food as a circadian time cue - evidence from human studies. Nat Rev Endocrinol. 16(4):213-223.
10. Fali T, Vallet H, Sauce D. 2018. Impact of stress on aged immune system compartments: Overview from fundamental to clinical data. Exp Gerontol. 105:19-26.
11. Cain DW, Cidlowski JA. 2017. Immune regulation by glucocorticoids. Nat Rev Immunol. 17(4):233-247.
12. Lawrence BP. 2007. Environmental toxins as modulators of antiviral immune responses. Viral Immunol. 20(2):231-242.
13. Piszczek P, Wójcik-Piotrowicz K, Gil K, Kaszuba-Zwoińska J. 2021. Immunity and electromagnetic fields. Environ Res. 200:111505.
14. Alexander HD. 2021. Triple Jeopardy in Ageing: COVID-19, Co-morbidities and Inflamm-ageing. Ageing Res Rev. 101494.