Immunity 101
Staying on top of your health can be challenging at the moment. Between COVID restrictions, winter weather & missing friends and family over the festive period, the pull of unhelpful coping strategies can be overwhelming. Anyone else craving sugar? Caring for your health can feel absolutely impossible when we actually need it the most.
Let’s start with a reality check. The only way to avoid getting sick with a cold, flu, COVID or anything else is to actually avoid all routes of transmission. The key thing to understand is you can’t control how your immune system will respond if you do catch something.
The good news is your small daily actions all start to add up to make a meaningful difference to your immune response. They help you be as prepared as you can be to stay well. However, there is no single ‘immunity hack’ or magic pill that is likely to change the response of such a complex system.
What is the immune System?
The immune system distinguishes between what is self and what is non-self to protect you. A ‘non-self disease causing agents’ or pathogen is a harmful microorganism that is constantly inventing new ways to beat the immune system. e.g. bacteria, parasites, fungi, worms and virus’s.
What is a virus?
Virus’s are a strand of genetic code or RNA. Unlike bacteria and fungi, they are not alive and therefore cannot be killed - they are smaller than bacteria and lack a cell wall and therefore do not have independent metabolic activity to generate energy and cannot replicate alone. They invade healthy cells then replicate inside the cells and use the host cell to stay alive. There is estimated to be 380 trillion viruses that inhabit humans each one influencing the host. They look for a perfect cell in a large organ with receptors on the surface and machinery in the cell for their benefit. The human respiratory system has the surface area of a tennis court so is perfect for viral invasion.
How do we defend ourselves?
Imagine how a king may defend against enemies and you are very nearly there… We have 3 lines of defence:
1 – keep enemy’s out - with good strong walls and barriers
2 – mount an attack – fighting, killing and eradicating the enemy
3 – build a memory for next time - build better surveillance and stronger defences for a quicker response next time
So the priority is to keep your defence barriers healthy and fighter cells primed, while allowing the body to rest and digest, encouraging all cells to be nourished.
BARRIER 1 – SKIN
Support the health of your skin which is your largest organ and protects you from the outside world.
Wash your hands with soap and water. Be careful not to over wash and cause chemical striping
Moisturise, hydrate, cover cuts and grazes
Increase healthy fats to improve cell wall health. Include foods like oily fish (Salmon, Mackerel, Anchovies, Sardines and Herring) linseeds, avocado, olive oil, nuts and seeds
Increase quality protein that repair and build new cells, eat a quarter of a plate at each meal.
Increase vitamin E rich foods like almonds, sunflower seeds and green leafy vegetables
Increase vitamin C a key antioxidant but it also improves collagen. Eat half a plate of bright coloured and leafy green vegetables at each meal.
Increase vitamin A rich foods found in orange and red vegetables or liver, to support retinol which stimulates new skin cells.
Improve collagen a component of connective tissue and a building block for repair and growth. Eat good quality protein, gelatine (Great Lakes gelatine hydrolysate), bone broth, cabbage and broccoli
Zinc is abundant in the skin and is linked to its regeneration and wound repair. It can be found in nuts, seeds, meat, chickpeas and lentils.
BARRIER 2 – STOMACH ACID
Stomach acid or hydrochloric Acid (HCL) is made by the parietal cells in the stomach which are activated when you feel hunger or eat. It...
➡️ helps breakdown our food into chime for vitamin and mineral absorption in the small intestine
➡️ sterilises our food protecting us from invaders
➡️ activates pepsin for protein digestion
➡️ activates intrinsic factor needed for B12 absorption
➡️ closes the oesophageal sphincter protecting the oesophagus from acid burns
➡️ opens the pyloric sphincter keeping bile in the intestine where it digests fats
Surprisingly, signs of low HCL are often the same as high HCL so if you suffer from any of the following you could have low HCL.
Heartburn, indigestion, burping, belching, bloating, cramps, gas, constipation, diarrhoea, food sensitivities, undigested food in stool, acne, eczema, dry skin or hair, asthma, allergies, anaemia and weakness, chronic fatigue, weak nails, protein or mineral deficiencies, osteoporosis, hair-loss, or an autoimmunity.
So, what's the significance at the moment? Well, if HCL is low you may be letting pathogens into your body increasing the immune response- your food may not be broken down sufficiently to release nutrients of absorption so
a- you may have low nutrients and minerals needed to fight any infections
b- you may feel weak or anaemic due to low B12 or iron
c- you may not heal due to low protein levels
Here are 5 simple tips to support HCL
1. Drink 1tsp of Apple cider vinegar in water 10 minutes before meals and add lemon and ginger to your water
2. Increase bitter foods like rocket, radishes & ginger (Swedish Bitters by Granary Herbs)
3. Eat ½ plate of nutrient dense fruit and vegetables & ¼ plate quality protein at each meal
4. Avoid all high refined carbs, added sugars, alcohol & processed foods
5. Eat small meals regularly and not late, chew thoroughly and de-stress
BARRIER 3 – GUT HEALTH
More than 80% of your immune system resides in your GI tract - which makes gut integrity absolutely vital for immune health.
Gut-associated lymphoid tissue (GALT) and mucosal-associated lymphoid tissue (MALT) found in the gut, lungs, urinary and reproductive tracts, are designed to protect you from pathogens and foreign invaders. The health of these thick mucosal layer’s correlates to general health.
The epithelial lining of the GI tract is like our skin in as far as it protects us from dangerous things in our environment, but it is semi-permeable which means it lets required substances like nutrients and fluids into the blood, and keeps dangerous pathogens germs, viruses, toxins and large undigested particles out. A specific lock and key mechanism is used so if a substance is recognised it is let through, if not, it is eliminated from the body. We need to keep this lining healthy. Cells need to be packed closely together and covered with a thick mucous layer with a good variety of healthy bacteria that forms a protective barrier.
If the barrier is not healthy or has been damaged by pathogens or toxic substances then the lining is not healthy and becomes irritated and inflamed developing gaps between cells leading to permeability, allowing undigested food particles, toxins and germs to pass through the gut wall and into the bloodstream. The immune system then mounts an attack on the harmful substances creating an immune cascade and inflammation.
INCREASE
Þ Healthy bacteria - saccharomyces boulardii, fermented foods, okra, fibre
Þ Vitamin A - liver, eggs, orange and yellow vegetables
Þ Collagen – protein & vitamin C
Þ Vitamin C – bright & leafy green fruit and vegetables
Þ Vitamin D – sunshine, mushrooms, oily fish
Þ Glutamine –bone broth & cabbage
Þ Antimicrobials – garlic, lemon, oregano, honey, lemon, ginger
Þ Keep hydrated – drink 1.5ltrs of room temperature water between meals.
AVOID DAMAGING IRRITANTS
Gluten
Dairy
Caffeine
Unhealthy trans fats and processed foods
Antibiotics
Alcohol
Smoking
Sugar – refined carbohydrates
Burnt food
Toxins
GMO foods
Lack of exercise & over exertion
Overeating
Stress
Poor sleep
INFLAMMATION
If a pathogen gets into the body and more specifically our blood stream then an immune cascade begins. This is when different immune chemicals rush to the site of invasion and mount an attack. In the short term and in small amounts this is a good thing – it is our bodies main way of getting rid of pathogens and damage. The body has a localised physical reaction to injury or infection and the area becomes red, swollen, hot, painful and immobile. This is called inflammation and is the innate response to damage, expelling microbes (bacteria, viruses and parasites) preventing their proliferation. It is a sign that the immune system is functioning well.
However, if the body over reacts to a pathogen or even something harmless (autoimmunity), or it can not switch the reaction off it can become long term inflammation and systemic, and often extremely painful.
In these circumstances getting rid of the pathogen or destructive substance is a priority. Initially concentrate on anti-microbials like lemon, garlic, ginger and oregano for the first 2-3 days then include anti-inflammatory foods like turmeric, bright peppers, tomatoes, carrots, green leafy vegetables. Smoothies and soups are great if you don’t feel like eating.
ANTI-INFLAMMATORY NUTRIENTS
• Antioxidants – rainbow of fruit and vegetables
Vitamin C - seen to assist respiratory infections and is generally low in those who test positive for covid. Found in bright coloured fruit and vegetables
Vitamin E – nuts and seeds, spinach, avocado
Selenium – brazil nuts and seeds, oily fish
Zinc – stimulates antiviral immunity and reduces the duration of infection – found in nuts and seeds, eggs, shell fish, legumes
• Glutathione (NAC)– broccoli, brussel sprouts, spinach, cabbage
Magnesium – green leafy vegetables
B vitamins – whole grains
Molybdemun – grains, legumes, leafy vegetables
• Polyphenols – red berries, cherry active
• Omega 3 –Healthy Fats like oily fish, linseeds, avocado, olive oil, nuts and seeds play a huge role in modulating the immune system, reducing inflammation and protection of cells.
• Vitamin D – sunshine, mushrooms & oily fish
• Probiotics - fermented foods – live yogurt, kefir, kombucha, kimchi, tempeh
• Herbs - turmeric, ginger, garlic, cinnamon
• Water - Do not under estimate the power of water. Drink at least 1.5 ltrs a day preferably room temperature filtered tap water, between meals. Water helps to thin the mucus lining in your airways and lungs, and as a universal solvent eliminates dead cells and extra cellular pathogens. It also regulates body temperature, replacing fluids from fever.
OXIDATIVE STRESS
The damaged caused by both the pathogen and the fighting chemicals can be incredibly destructive to the body increasing inflammation and pain even more. Oxidative stress is when the balance of free radical damaging molecules exceeds the antioxidants that neutralise them - reducing cellular inflammation. This oxidative stress can damage your DNA.
Glutathione which is the bodies highly potent master antioxidant, has been seen to be low in elderly weaker population. It is also low in those with respiratory conditions.
Eating liberal amounts of antioxidant foods, rich in Vitamin C, D, selenium and zinc is important but be cautious if supplementing high doses of antioxidants when you already have an infection.
REST & DIGEST
None of this will work if your body is under stress. Whether that means you are anxious, overwhelmed, in pain, overworking, overexercising, overeating. You may think it is all in your mind but the response to stress is automatic and very physical. Your heart beats faster so blood is pumped around the body quicker, your lungs expand to breath in more oxygen, muscles engage, eyes dilate and your brain is really switched on. To deal with this the body needs even more nutrients than usual so eating nutrient dense food is essential, however during the stress response digestion shuts down, after all you don't need to eat when you're running from the lion.
I can not emphasise enough how important it is to lower your stress and take time to reset and reconnect. One way to do this is to improve your vagal nerve – the nerve that communicates bidirectionally to your gut.
Here are lots of different stress relieving ideas
• Stop watching the news 24/7. It's journalists jobs to sensationalise and catch your attention. No news is unbias and you will end up with a one sided point of view. Plus, news does not change that quickly -and what are you going to do about it anyway? Perhaps get a daily download but leave it there.
• Eat balanced meals at regular times of day ⏰ within an 11-12hr break overnight. This is so unintuitive at the moment with the fridge full and snacks a plenty, but the body loves routine and measured intake, not to mention the nutrients it requires to replenishing when anxious. 🌈 Eat 1/2 plate of brightly coloured vegetables and leafy green vegetables, 1/4 plate quality protein, 1/4 plate wholegrains or root veg. Your body will thank you honestly.
• Avoid stimulants like sugar, alcohol, caffeine. When in doubt think savoury. This mindset change is actually a biggie. If all you do is swap sweet for savoury you'll not be spiking blood sugars and insulin, and hopefully you'll increase proteins.
• Support your gut microbiome – a healthy microbiome has been implicated in vagal nerve activity, positively reducing stress hormones, depression and anxiety. Eat at least 7 colourful vegetables every day and eliminate added sugars.
• Deep Slow Breathing has been seen to activate the vagus nerve. Breath in deeply from your diaphragm for 4 counts, hold for 7 counts and exhale long and slow for 8 counts.
• Eat slowly, chew food to a liquid and be mindful when you eat – think about where your food has come from and how it will nourish you.
• Get outside for a fix of Vitamin D and fresh air, for immune health and reduce stress. Testing and supplementing is recommended over the winter.
• Sleep is an essential function that many do not get enough of - 7-9hrs is ideal. It helps the body repair, heal and plays a direct role in immune health, digestion and mental health. Make time for yourself, time to reflect, relax and rest.
• Acute cold exposure has been shown to activate the vagus nerve and can lower your fight or flight response increasing relaxation. Try finishing your shower with 30 seconds of cold water.
• Sing, Hum, Chant, Gargle – your vagus nerve is linked to your vocal chords at the back of your throat and can increase heart rate variables and vagal tone.
• Laugh and socialise to improve vagal tone and positive emotions. Although not easy in todays climate it is still important to find opportunities to laugh with friends.
• Move regularly AND break up sedentary periods. Aim for 30 mins of moderate exercise 3x a week.
• Calm your mind or try something fun - take time to breath deeply, meditate, meditate, journal, take a bath, go on long walks (or are you over these too?), dance in the kitchen, create a tick tok, play a game.
• Disconnect (social media/mindless scrolling) to reconnect (video-call loved ones/digital detox)
It's so important to concentrate on the things you CAN control, not the things you can’t so, let’s protect our skin, improve stomach acid and heal our guts, while reducing inflammation and stress.