Alternatives to boost your immune system
The immune system is the body's natural defense against all infectious mechanisms such as viruses and bacteria. This system recognizes any element that is foreign (antigen) to the body before confirming that it is harmful (pathogenic) or harmless (innocuous).
The immune system is always on alert as antigens can be bacteria, viruses or fungi, but also tissues, prostheses and transplanted organs as they simply do not belong to the body and it rejects them.
Likewise, tumors, both malignant and benign, are read by the immune system as antigens because, although they are generated by our body, they are harmful.
In addition to detecting antigens in the body, it defends the human body through phagocytes and lymphocytes. The other function of the immune system is to maintain the body's homeostasis, that is, its balance through a self-regulating system.
With such an effective ally, it is important to take care of it and keep it strong.
Considering that most of the organs that make up your immune system are located above your digestive tract, it stands to reason that by doing good things for your gut, your immune system benefits, too.
Today I present to you foods, supplements and activities that allow you to have these two systems strong and balanced to protect your body against any challenge.
Immune system boosters
- Probiotics
Probiotics are related to the general health of the body. The diversity of these in the intestinal bacteria is the key to not allowing antigens to enter and pass through unchecked, playing tricks on our body.
One way to ensure that your gut flora is functioning properly is to get enough beneficial bacteria, and that is achieved through probiotics. Stress, toxins in the air, water and soil, plus poor dietary choices create an environment where pathogenic microorganisms tend to proliferate.
The solution is to consume fermented, whole foods and/or supplements that can help you achieve this.
There are many types of probiotics that perform unique functions, but there are three that are especially important: Saccharomyces Boulardii, Lactobacillus acidophilus, and Lactobacillus Plantrum . The latter is very powerful because it has a special coating that protects it from stomach acid. In addition, it is more resistant to antibiotics than others.
L. Acidophilus is abundant in our body, residing in our intestine, mouth and vagina of women. It helps to gather and eliminate pathogenic bacteria such as E.Coli.
For its part, S. Boulardii has anti-inflammatory effects and strengthens certain mechanisms of the immune system that allow it to fight pathogens.
- Prebiotics
While your body needs probiotics to maintain gut health and a strong immune system, these heroes need prebiotics to survive. Prebiotics are sources of soluble fiber that the “good bacteria in the gut” use as food.
There are two types of prebiotics: oligofructose and inulin which are found in foods such as organic sweet potatoes, jicama, asparagus, garlic, leeks and whole grain wheat.
- Vitamin C
Vitamin C is crucial for our organic health in almost every aspect and our body cannot produce it, so we must consume foods and supplements that contain it to maintain a foolproof immune system.
Vitamin C is a powerful antioxidant that enters the body and upon discovering a pathogenic cell, it is converted into dehydrascorbic acid (ADH). Once inside the pathogen, it is converted into ascorbic acid, causing the malignant cells to self-destruct in the process.
Vitamin C is also key in the production of collagen, which is actually what muscles, joints and the lining of the stomach are made of.
According to research continuing after Linus Pauling's findings on vitamin C, "even small amounts of this vitamin can protect indispensable molecules such as proteins, lipids, carbohydrates, nucleic and ribonucleic acids from free radicals and reactive oxygen species generated during the normal action of metabolism, active immune cells, and exposure to toxins, pollutants (e.g., some chemotherapy drugs and cigarette smoke)." ( 2 )
- Vitamin D
Vitamin D is not a vitamin per se, but rather acts more like a steroid hormone. It turns out that vitamin D affects more than 100 genetic signatures in the body, but many people are deficient in it, especially in places that don't get much sunlight.
Like vitamins C and B, the body cannot manufacture it, but in this case, the best way to obtain it is through sunlight or supplements.
If you decide to supplement with vitamin D to increase your body levels, try to get a supplement that contains both vitamin D and K2 as both are needed for cellular communication.
- Vitamin B
The B vitamin complex is essential for the proper functioning of the body. This complex includes B1, B2, B3, B5, B6, B9 and B12 with added emphasis on vitamins B6 and B12 which are involved in immune system health.
B6 is found primarily in animal and dairy products and is essential for a process called methylation. This is the mechanism for DNA expression and liver detoxification. Methylation is important for the production of glutathione, which is a very powerful antioxidant.
Vitamin B12 is also important for the formation of red blood cells and for the nervous system. Babies born with B12 deficiency are at high risk of growth and brain development disorders. For people who follow a vegan diet, vitamin B12 supplementation is imperative.
- Stress management
A little tension is good and healthy in life, but chronic stress is another thing, which quickly lowers the immune system through endocrine and nervous system imbalances. Stress increases cortisol levels, which in the long term leads to inflammation and even genetic changes.
It is important to find ways to find peace, but this depends on your lifestyle and your tastes. For my part, I can suggest meditation, finding spaces in nature where you can retreat, yoga, participating more in your spiritual community or simply trying to spend more time with people who bring you peace and tranquility.
- Hydration
Once again, let's remember that our bodies are at least 60% water. The fluids that flow through our bodies such as blood and plasma are responsible for important functions such as nutrient transport and absorption, blood circulation, digestion and detoxification.
By not drinking the water that the body needs, these systems are required to work hard to perform their functions and there comes a time when they are no longer optimal.
Make sure you drink fresh, filtered water. Try to drink at least 10 glasses of water a day, and more if you smoke, drink coffee, or engage in activities that cause you to sweat. See how water can enhance your quality of life here .
- Hyperthermia
This therapy is good for many things and often, the many healing effects it contains are not recognized.
Hyperthermia or its modalities such as inipi, sauna, temazcal, Turkish bath, hot springs and exercise, momentarily increase the body temperature and what it does is stimulate the metabolism.
The mechanism by which it works can be seen through substances in the body called heat shock proteins or HSPs.
Healthy heat shock proteins play an important role in protecting cells from damage caused by stress.
A certain amount of stress caused by temporary exposure to extreme heat increases the amount of healthy intracellular heat shock proteins and thus strengthens the immune system. Learn more about the benefits of temporary exposure to extreme temperatures here .
- Alkalizing vegetables (green vegetables)
Bright green vegetables like kale, broccoli, cabbage and Brussels sprouts are from the cruciferae or brassicaceae family and have basically all the nutrients needed to keep the immune system strong. They contain antioxidants and essential minerals like calcium, magnesium and selenium. They also contain specific phytonutrients like sulforaphane that stimulates enzymes that boost the immune system.
According to a study conducted in the United Kingdom, it was found that phytonutrients present in green vegetables contain chemical signaling of intra-epithelial lymphocytes in the colon and in the immune system. Intra-epithelial lymphocytes ensure the proper functioning of the immune system.
In addition, alkaline vegetables maintain the acid-base balance in our body and are the key to avoiding diseases and infections.
Don't forget to incorporate the following foods into your diet:
Alfalfa, cabbage, celery, cucumber, eggplant, garlic, paprika, spinach and watercress.
- Exercise
There is increasing evidence of the profound effects of exercise on immune health. One way, as mentioned above, is through the increase in heat shock proteins, i.e., by increasing body temperature. Exercise also helps with detoxification of the body, as body movement stimulates lymphatic fluid circulation and motility in the colon.
One thing I have learned over the years is that there are also acidifying exercises such as cardiorespiratory exercises (running, cycling, etc.) and alkalizing exercises (yoga, stretching). So, to keep your immune system balanced, remember to practice them and vary them as much as possible.
- Reduce sugar consumption
Much of the sugar we consume today comes from fructose, more specifically in the synthetic form of corn syrup.
White, refined sugar is a mixture of fructose and glucose and is difficult for the body to break down.
Many experts claim that either type of sugar significantly compromises immune function.
Too much sugar leads to obesity and diabetes, as well as to a decrease in the functional effectiveness of white blood cells in eliminating harmful bacteria in the colon and other parts of the body, as well as to a weakening of the immune system, which makes the body vulnerable to viruses, fungi and bacteria.
- Fast
Many studies indicate that caloric restriction is linked to less free radical damage, regulation of inflammation mechanisms, and disease prevention.
For more information on fasting and intermittent fasting read my article on Ketogenic Diet .
- Do not consume trans fats
Although it is advisable to consume certain fats for the health of the immune system, trans fats are certainly NOT advisable, since they are produced synthetically and can obstruct certain functions that are vital for the immune system and cardiovascular function. When subjected to high temperatures, these trans fats cause a great deal of oxidation in the body.
Dr. Fred Kummerov, 98 years old, says it well: dietary cholesterol will not kill you, but trans fats will. Or better explained, cholesterol that has been artificially oxidized (such as frying food in reused oil, consuming a lot of polyunsaturated fats or smoking). ( study )
According to studies published by this renowned biochemist from the University of Illinois, man-made trans fats inhibit the synthesis of the substance called prostacyclin in the body. Prostacyclin is needed to stimulate blood circulation and prevent clotting.
Trans fats are also linked to neurological disorders such as depression. ( study )
- Consume healthy fats
On the contrary, the fats that should be part of your diet are Omega 3 fatty acids, whose function, among others, is to maintain the integrity of cells, including those of the immune system, which are part of the cell membrane and are crucial for cellular integrity.
Omega 3 fatty acids are not produced by the human body, they are obtained through the food we eat or in supplements. The three types of Omega 3 are EPA (eicosapantoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid).
- Quality sleep
Insufficient sleep has been associated in many studies with a weakened immune system, as well as accelerated aging, DNA damage and cellular damage.
I would like to stress the importance of quality sleep, as during these hours, important organs such as the digestive system and liver have the opportunity to regenerate. This is the time when hormones are repaired and melatonin is released. Essentially, if you want a healthy immune system and digestive system, you need to sleep well. Read my article on the guide to good sleep there you will find useful tips on how to achieve this.
- Consume essential minerals
We all need essential minerals to survive and maintain good health. Our body is made up of 4% essential minerals.
Minerals cannot be manufactured by the human body, so they must be consumed in the diet or through supplementation. Some minerals such as potassium, cesium, magnesium and calcium affect pH, while others are crucial for the proper functioning of enzymes; and still others are necessary to carry nutrients to cell membranes. Learn about the essential minerals we need here .
- Baking soda
It has been shown in both rats and healthy people that drinking a sodium bicarbonate solution triggers the stomach to produce more acid to digest the next meal and for mesothelial cells to inform the spleen that it is not necessary to launch an immune-protective response.
The conversation takes place between the spleen and the immune system with the help of the messenger chemical acetylcholine, which promotes a landscape that alters inflammation.
In the spleen, as well as in the blood and kidneys, after drinking water with sodium bicarbonate for two weeks, a population of immune cells called macrophages was found to have changed from those that promote inflammation, called M1, to those that reduce it, called M2. ( article )
- Ganoderma and other medicinal mushrooms
Many studies have proven the connection between the Ganoderma lucidum (reishi) mushroom and its effect on improving the immune system. It is an ancient medicine that has been used in Asia as a treatment for herpes. Its function is to inhibit the mechanisms by which the virus prevails and reproduces in the body.
- Green tea
Green tea contains a substance called epigallocatechin gallate or EGCG. EGCG strengthens the immune system by protecting cells from oxidation, precisely because of its high antioxidant power. The amino acid L-theanine present in green tea supports the immune system's T cells in their action to eliminate germs. There is laboratory evidence that indicates that EGCG in green tea could repair damaged DNA.
Why not black tea? The fermentation process that black tea undergoes destroys most of the EGCG in its leaves. Green tea, on the other hand, is not processed in this way, so when you drink green tea you are getting all of the EGCG that the tea contains.
- Turmeric
Turmeric is a key phytonutrient found in the root of this plant. To date, thousands of studies have been conducted on this plant and more on piperine, the spice that powers it. Piperine is the phytonutrient found in black pepper. Consuming both of these has a major immunological impact. Both are anti-inflammatory agents that can help the body holistically, especially in the immunological and detoxifying realms.
Turmeric has been reported to have beneficial effects in treating arthritis, allergies, asthma, atherosclerosis, heart disease, Alzheimer's, diabetes, and cancer. This is thought to be in part due to turmeric's ability to modulate the immune system. ( study )
If you are feeling the need for energy or to boost your defenses, you can choose one or more of these foods or activities to achieve this. All of these alternatives have been tried and tested, but they really work when practiced consistently. The good thing is that by focusing on strengthening the health of one, be it the digestive or immune system, the other benefits as well. So, give it a try!
Much of the information presented in this article has been compiled by Ms. Charlene Bollinger.