What can you CHOOSE to do each day to improve your immune system?

“You are what you eat”… right? 

How about your immune system is a strong as your gut?  You gut health depends on your WHOLE health and well being? 

Our gut health, microbiome, depends on our ability to make smart choices on how we eat, when we eat, what we eat as well as lifestyle habits as exercise, stress reduction (external and HIDDEN internal stressors), movement outside, proper digestion function, hydration and happiness.  These factors impact our health – which impact our gut health – which impacts our immunity or resiliency. 

WHAT IS BEING “HEALTHY” even mean?

“Health can be defined as physical, mental, and social wellbeing, and as a resource for living a full life. It refers not only to the absence of disease, but the ability to recover and bounce back from illness and other problems. Factors for good health include genetics, the environment, relationships, and education.”

Health: What does good health really mean?www.medicalnewstoday.com › articles

Health: As officially defined by the World Health Organization, a state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity.

World Health Organization

How strong to you want to have our personal defense team? 

Is your team ready to defend you from viruses, pathogens and other toxins that you could be exposed to every day?

How can your strengthen your first line of defense and get your “army and guards” ready to attack when needed?  They are on call… the call of duty… are “they” going to be ready to defend you and are you able to depend on them for keeping you safe? 

It is like the Queen of England.  She has her security guards and her team surrounding her homes and daily activity. If someone came to attack Windsor Castle- who would win?  The Queen of England or the enemies?

WE need to take this time to prioritize our HEALTH (whatever that means to you!) and improve the status of your “armed guards” by improving the strength of your gut. 

Let’s start with WHAT and HOW we eat then discuss WHEN you eat (intermittent fasting).

Our goal should be to optimize our defense team (football analogy or go back to my “army” analogy)!  Our body needs to be in HOMEOSTASIS from a cellular level to be functional at optimal levels- and this requires the right amount of acute stressors, nutrients and co-factors – just as building a house.  We need to build the foundation first then start the framing and so on.  Then we want to protect our “house” against harmful robbers and enemies from attacking our house (pathogens. Bacteria, virus, fungi…). 

Just as building your house or keeping your car engine running at optional levels – so does our body.  We need to take ownership for the body we have been given – it is your own responsibility.  You are in control of how you treat your body… you have choices (ideally)!. 

We need to keep our body systems operating 100% to keep our self-defense teams armed and ready to attack at all times!  The body works as an orchestra- as all the instruments need to be find tuned and playing at the same time to create a beautiful sound.  The digestive system needs to be working in sync or else the WHOLE system gets imbalanced (out of homeostasis) and dysfunctional.  Digestions start north and so if any problems are in the south end – small and large intestines, then we need to look north and find out which “players” are out of tune or sync.  Who isn’t playing their part to keep the orchestra playing the beautiful music. 

I digress (as usual) as going down a rabbit hole is so EASY to do with health research and self-care tips…especially as digestion and gut health (#6 element of ‘The WHOLESTIC Method’) is another blog and chapter!.

If you are striving to strengthen your immune system (gut health), we need the “key players” of the immune system to be in shape and finely tuned- or else we don’t have the ideal protection against the enemies.

Here are some suggestions on self-care lifestyle habits you can try to implement into your daily routine thanks to my research on Dr. Google “how to improve immune system with nutrition” search.

RELATED: How Your Immune System Fights Off Germs and Other Potential Risks to Your Health

Eat nutrient dense, real food meals that balance your blood sugar to avoid the release of the fat storing hormone insulin.  Avoid snacking!

• Eat organic proteins sources as grass-fed meat, free-range poultry and wild-caught fish to get your amino acids.  Amino acids help us build and maintain our immune cells- but we need proper digestion (stomach HCL betaine) to break down protein into amino acids so make sure you CHEW your food, eat SLOWLY and MINDFULLY – as well as supplementing when needed with HCL betaine, digestive enzymes and bile support as Ox Bile (Beta TCP or others) -but avoid taking HCL support if you have H. Pylori bacteria infection (as myself right now!).  The amino acids in protein help us build and maintain our immune cells.
  • Eat nutrient dense foods to provide key immune boosting nutrients as zinc, folate, iron, selenium, copper, vitamin A, vitamin C, Vitamin E, Vitamin D, B6 and B12.
  • Add spices as clove, oregano, thyme, cinnamon, and cumin contain antiviral and antimicrobial properties that prevent the growth of food-spoiling bacteria.
  • Add cruciferous vegetables as
  • they “help the immune system to fight intestinal pathogens. A study in mice shows that eating cruciferous vegetables—including broccoli, kale and cauliflower – helps the immune system to fight intestinal pathogens. The research might have implications for people with inflammatory bowel diseases.”Feb 2, 2017
  • Cruciferous vegetables help the immune system to fight intestinal pathogens. A study in mice shows that eating cruciferous vegetables—including broccoli, kale and cauliflower – helps the immune system to fight intestinal pathogens. The research might have implications for people with inflammatory bowel diseases 2, 2017 https://www.gastrova.com/article/foods-promote-good-gut-bacteria/
  • Intraepithelial lymphocytes serve two functions: they condition and repair that thin barrier, and they provide a front-line defense against intestinal pathogens. These critical cells are covered with Ah receptors.
  • Cruciferous vegetables—broccoli, kale, cauliflower, cabbage, Brussels sprouts—contain a phytonutrient that is transformed by our stomach acid into the key that fits into the Ah receptor, stimulating our intraepithelial lymphocytes. In other words, broccoli leads to the activation of our immune foot soldiers.
  • https://nutritionfacts.org/2014/10/07/our-immune-system-uses-plants-to-activate-gut-protection/
  • Focus on adding organic plants and plant-based foods as broccoli, spinach, red bell peppers are great sources of vitamins A and C, while seeds and nuts will provide protein, vitamin E, and zinc, according to the Academy of Nutrition and Dietetics. 

• Manage your external stressors… and identify your internal hidden stressors!
  • Acute stress = “good stress” that we need!
  • Long-term, ongoing, chronic stress = “METABOLIC CHAOS®”… HPA Axis dysregulation leads to a domino effect of imbalances or loss of homeostasis in all body systems (as I shared in my book “LIFE IS NOT A RACE”). 
  • Excess release of stress hormone cortisol can occur when in constantly experiencing an “emergency” or experiencing a “threat” that activates the sympathetic “fight or flight” nervous system
  • Ideally the “acute stress” response releases cortisol to help prevent the immune system from responding, as the body functions are put on “hold” (pause button) until the emergency is gone or the threat has disappeared.
  • If stressors (accumulation of stressors) are CHRONIC (not stopping, as the constant leaking faucet), the excess cortisol dampens or turns off the immune system (SIgA) from responding and thus stops the first line of defense team from doing their job- to protect us from threats as viruses, pathogens and bad bacteria!  Stress is on… immune system is turned off.
    • “When we’re stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections.  The stress hormone corticosteroid can suppress the effectiveness of the immune system (e.g. lowers the number of lymphocytes).
    • Short term suppression of the immune system is not dangerous.  However, chronic suppression leaves the body vulnerable to infection and disease.” -https://www.simplypsychology.org/stress-immune.html
    • “Chronic stress adversely affects the mucosal immune system by way of its negative influence on cortisol levels, inflammation control, and antibody production. Under chronic stress, SIgA production can be suppressed because of elevated cortisol. www.biohealthlab.com
  • Try adding stress reduction exercises as guided meditation, breathing exercises, progressive muscle relaxation and more.  Listen to my “LOW CARB ATHLETE” health building podcast to learn more tips.
  • Great apps include Headspace, Calm, Pranayama, Brainwave, and brain games as Lumosity.
  • WRITE in a journal each night three things or more that you are GRATEFUL for that day. 
  • Wake up and get outside for a meditation walk while you take time to set intentions for the day ahead… get your mind right!

• Don’t skimp on your sleep… Optimize your sleep each night!
  • Sleep is when your body repairs, rebuilds and regenerates so if you are not getting deep sleep then you are missing out on the natural “housekeeping” services that your body experiences while you are sleeping! 
  • If we don’t get enough quality, restorative sleep- our immune system “defense team” players are not as strong and ready to fight (football analogy- players-QB).
  • In many of my blog posts and podcast on sleep, you can learn from “The Sleep Doctor” on the many benefits of SLEEP including how sleep is when you body self defense team regenerates as our white blood cells that regulate our immune response – T cells and Bcells.
  • Interleukin 12 – a pro inflammatory cytokine
  • Cytokines production –“to fight or to promote inflammation is their question!”
  • “One study published in the July–August 2017 issue of Behavioral Sleep Medicine found that compared with healthy young adults who did not have sleep problems, otherwise healthy young adults with insomnia were more susceptible to the flu even after getting vaccinated”… take note on this one when they bring on COVID-19 vaccination.  (you can’t out supplement a bad diet or poor lifestyle habits!).
  • Lack of sleep or SLEEP DEPRIVATION can elevate your cortisol which in turn dampens the immune system activity. We become less resilient with less sleep!
  • Create a sleep hygiene routine each night.  Set time in the evening to disconnect and unplug… avoiding excess time on electronic devices, social media and television (as well as negative news stories and stressful updates)!.  Take time to prepare your “sleep cave” each night – dark and cold room with the WI-FI turned off.  Start writing in your “GRATITUDE JOURNAL” each night, meditation, breathing exercises and reading non-stressful books before bed to clear your mind and prepare for quality sleep. 
  • Avoid excess caffeine, sugar and alcohol.  Stop eating three hours before bed (my rule) and stop drinking caffeine before 2pm (my rule is 12pm for myself).  Also avoid alcohol each night and drinking too close to bedtime.  Learn more from Dr. Breus at www.thesleepdoctor.com. 
• Get outside each morning and be consistent with your exercise routine. 
  • Avoid OVER training but also avoid UNDER training… or find your own beneficial immune boosting dose of exercise with what I call “The Goldilocks Effect”…not too much, not too little…just the right amount of good stress to create immune and health building benefits!
  • Too much exercise increases cortisol (over 45-minutes?) so less is more when you are already under a lot of stress- especially understanding that excess cortisol (elevated) will depress the immune system activity (vacation time for the “army” guards- defense team)
  • Spend more times outdoors in the fresh air and natural day light instead of stuffy gym with florescent lighting!
  • Start a yoga practice!
  • Morning walks at sunrise helps set up the circadian rhythm – sleep/wake cycle!
  • “Studies that have looked at how exercise affects the body on a cellular level suggest that bouts of physical activity may make your immune system more vigilant by distributing immune cells throughout your body to look for damaged or infected cells, according a 2018 report.”
  • “Adults should be getting at least 150 minutes (two and a half hours) of moderate-intensity aerobic exercise (like walking, jogging, or cycling) or 75 minutes (one hour and 15 minutes) of high-intensity aerobic exercise (like running) every week.”
  • Make sure you are adding in strength training at least twice a week.
  • “For even more immune system benefits, Dr. Kaplan recommends taking your exercise outside. Spending time in nature has been shown to support mood, lower blood pressure, reduce inflammation, and support immune system health, according to Lin”. https://www.everydayhealth.com)
  • Get outside in the sunshine to boost your natural Vitamin D supplement to improve your immune system.
  • “Vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. … The immune system defends the body from foreign, invading organisms, promoting protective immunity while maintaining tolerance to self.- Vitamin D and the Immune System – NCBI – NIHwww.ncbi.nlm.nih.gov › pmc › articles › PMC3166406
  • Another great article https://globalhealing.com/natural-health/12-ways-support-immune-system-naturally

• Limit your Alcohol consumption.
  • My suggestions to my health coaching clients is to eliminate alcohol for 30-days as we work on their nutrition, fat loss and health but then I prefer clients to drink 1-2 days a week with 2 glasses maximum.  More than two drinks is rarely a good decision!
  • Excess alcohol consumption can create additional stress or negative health effects which can depress your immune system.  Your liver is already overloaded with environmental toxins to “pre-wash”, “Wash” and “rinse” with our detoxification Phase I and Phase II processes so adding more toxins or jobs for the liver isn’t ideal if you strive to improve your immune system and optimize your health.
  • “According to a review published in the journal Alcohol Research in 2015, high levels of alcohol consumption can weaken your body’s ability to fight infection and slow down your recovery time. As a result, people who drink high amounts of alcohol face a greater likelihood of pneumonia, acute respiratory distress syndrome, alcoholic liver disease, and certain cancers, according to the same review.”- https://www.everydayhealth.com
• Avoid smoking cigarettes (and other toxins)
  • In order to improve your immune system- we need to eliminate or reduce environmental toxins and triggers. 
  • Smoking can compromise the immune system and overload the liver detoxification.
  • Cigarette smoke chemical can interfere with the growth and function of immune cells (cytokines, T cells and Bcells). 
  • Smoking can “worsens viral and bacterial infections (especially those of the lungs, like pneumonia, flu, and tuberculosis), post-surgical infections, and rheumatoid arthritis (an autoimmune disease in which the immune system attacks the joints), according to the CDC”. -again from https://www.everydayhealth.com articles
  • SMOKING AND THE IMMUNE SYSTEM from the CDC:  “Smoking harms the immune system and can make the body less successful at fighting disease. The immune system is the body’s way of protecting itself from infection and disease; it works to fight everything from cold and flu viruses to serious conditions such as cancer.  Additionally, smoking is known to compromise the equilibrium, or balance, of the immune system. This increases the risk for several immune and autoimmune disorders (conditions caused when the immune system mistakenly attacks the body’s healthy cells and tissues). New evidence finds that smoking is a cause of rheumatoid arthritis, an autoimmune disease in which the immune system attacks the joints and causes swelling and pain.”

• Control your sources of chronic inflammation
  • Improve your Microbiome diversity
  • Eliminate inflammatory foods including sugar, grains, vegetable oils and processed foods as well as GMO foods corn, soy and peanuts.
  • Avoid consuming known or tested food sensitivities
  • Repair, rebuild and restore your leaky gut with a recommended protocol from a certified Functional Diagnostic Nutrition practitioner (FDNP) or a certified Functional Nutritional Therapy Practitioner (FNTP).
  • Intermittent Fasting (upcoming blog post) can benefit in reducing eating time and increased recovery/rebuilding time.

Resources: 

1. https://www.everydayhealth.com/columns/white-seeber-grogan-the-remedy-chicks/ten-simple-natural-ways-to-boost-immune-system/
2. https://globalhealing.com/natural-health/anti-inflammatory-diet/
3. https://globalhealing.com/natural-health/12-ways-support-immune-system-naturally
4. https://www.cdc.gov/tobacco/data_statistics/sgr/50th-anniversary/pdfs/fs_smoking_overall_health_508.pdf
5. https://www.scripps.org/news_items/4232-six-keys-to-reducing-inflammation
6. https://drwillcole.com/exactly-how-the-keto-diet-lowers-inflammation/