Simplifying and Maximizing Immune Health
The key to immune health, reducing stress and creating balance.
In a modern world of technology, we are tempted to look for the next fancy gadget, a complicated science based explanation, ground breaking research… but what if optimizing immune health simply meant going back to the basics? What if the tools to maximize the immune system are right at your fingertips? In this article, I will break down the simple, cost effective and powerful immune boosting tools. The reason why this article will focus on simplifying our approach to immune health is because the immune system has the natural ability to fight of germs and pathogens when it is healthy and balanced. During my education and clinical experience as a Naturopathic Medical Doctor, I have learned that the body has the innate ability to heal when we adequately support it. All we need to do is strengthen the system that is already in place and remove what weakens it. It is that simple!
How fear and stress effect the immune system:
I bring this up first because this is very relevant to immune health in modern day. When the stress response is in balance, it assists us in preparing to face a dangerous situation or challenges. However, if the body is put under chronic stress when it is faced with consistent low level stressors such as traffic, work, relationships, finances, social media, negative thoughts, health concerns… the body eventually gets run down and the immune system is sacrificed. Long-term stress suppresses innate and adaptive immune responses by altering the Type 1-Type 2 cytokines which are important immune messengers, leading to low level chronic inflammation⁸. In addition, when the body overproduces the stress hormone called cortisol, this also affects important chemical messengers such as white blood cells and cytokines that regulate the immune system ⁵. As you can see it is a domino affect. The body sees that stress is the highest priority and so it makes the immune health a lower priority because it thinks the stressor will soon be over.
Stress reduction techniques such as breathwork have been shown to enhance immune functioning. Take one of our favorite examples, from the iceman WIM HOF! If you have been to a Breathwork Fundamentals Training with Michael or Jesse, we know that Hof believes he is able to influence his autonomic nervous system which includes unconscious functions of the body. During a research study performed by Radboud University in the Netherlands involved injecting Wim with an endotoxin while practicing his breathing techniques⁷. Results showed that Hof produced less than half of the inflammatory proteins than a control group of healthy volunteers and he only showed slight flu-like symptoms, compared to the control group that experienced symptoms of nausea, headaches, fatigue and vomiting. ⁷ As you can see, we have more power than we think with how we respond to stress.
An ice bath a day keeps the pharmacist away t-shirt.
Immune Stimulating Effects of Cold exposure:
An ice bath a day keeps the Pharmacist away! Research has shown that cold exposure increases white blood cells in the body which protect against disease, especially infections. In addition, ice baths have been proven to increase cancer fighting cells called cytotoxic T-cells and NK cells ¹. However, during an acute infection, cold exposure is not recommended, as it creates a low level of stress in the body which would be overtaxing to the immune system ¹.
Nutrition:
Eating plant based, nutritious foods is a very underrated tool to support our health. When we eat planted based foods such as vegetables, grains, lean proteins, fruits, nuts and seeds we are supplying our body with what it needs to maintain vibrant health.
It is very important not only add in nutritious foods, but to also remove what is blocking the normal ability of this system to run how it should in the first place. Things that can dampen the immune system include toxins and processed foods such as alcohol, tobacco products, processed foods, and foods containing sugar, gluten and dairy. These foods overwhelm the body with inflammation, which causes the body to go on overdrive to fight off the toxins, which compromises its ability to keep everything else healthy and balanced. It also can impair the production and activity of immune cells and antibodies ²﹐³.
Sleep for optimizing immune function:
The body does so many amazing things to function each day, many of which we are not even consciously aware of! During our sleep cycles the body takes time to balance hormones, remove inflammation, detoxify the blood and lymph, recycle damaged cells… all to keep everything in order. When we do not get enough sleep, immune messenger cells such as cytokines and leukocytes are dramatically lowered, making us more likely to get sick because the defenses are down. ⁵﹐⁶
There are so many ways we can holistically support our bodies. There is no magic pill, or quick fix. Long lasting and vibrant health requires consistent and intentional healthy choices that support our mind, body and spirit. The good news is, taking care your body can be enjoyable and it feels amazing! All it takes is being informed with the proper resources and connecting with amazing, health oriented communities such as Optimyze.
Remember to be kind to your body and have fun with your health journey. 😊
Dr. Julia Marie, NMD
Licensed Naturopathic Medical Doctor
Emotional Breakthrough Specialist
Disclaimer:
All information posted is merely for education and informational purposes. It is not intended as a substitute for professional or medical advice. Please consult with your Primary Care Physician if you have any concerns or questions. Should you decide to act upon any information on this website, you do so at your own risk.
Resources:
¹ Mooventhan, A., & Nivethitha, L. (2014, May). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/
² Bendich, A. & Chandra, R. K. (1990). Micronutrients and Immune Functions. New York: New York Academy of Sciences.
³ Burkholder, W. J. & Swecker, W. S. Jr (1990). Nutritional influences on immunity. Seminars in Veterinary Medicine and Surgery 5, 154–166.
⁴ Bleakley, C. M., & Davison, G. W. (2010, March 01). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review. Retrieved from http://bjsm.bmj.com/content/44/3/179
⁵ Yaqoob, P & Calder, PC (2010) The immune and inflammatory systems. In Nutrition and Metabolism, 2nd ed., pp. 312–338 [Lanham-New, SA, Macdonald, IA and Roche, HM, editors]. Oxford: Wiley-Blackwell.
⁶ Abbas, AK, Lichtman, AH & Pillai, S (2011) Cellular and Molecular Immunology, 7th ed., Philadelphia, PA: Elsevier Saunders.
⁷ 2014, Knox et. al. https://www.wimhofmethod.com/science
⁸ Dhabhar, 2014. Effects of stress on immune function: the good, the bad, and the beautiful, doi: 10.1007/s12026-014-8517-0.
