A Recipe For Immune Health

By Edward Bauman, M.Ed., Ph.D.

The recipe for immune health is to eat and sleep well, stay hydrated, walk daily, take antioxidant nutrients and maintain a kind, positive attitude come what may.

The immune system is our cellular guardian angel and private body guard. The sweet part is that it works to watch over us every minute of every day and is dedicated to protecting our cells from outside or inside threats. Should a microbe, such as a virus, enter our body, a carefully mediated response is set in motion to neutralize the intruder. Typically, the body responds with a localized inflammatory response from the skin or mucous membranes to keep the offender away from our precious internal organs.

For most, the immune system does a splendid job of identifying, neutralizing and disposing of foreign materials so that we can go on with our daily activities. Occasionally, the overload of stress, toxins and trauma, coupled with inadequate nutrition, catches up with us. Our immune system is first overwhelmed and then exhausted. It’s when we are run down that a seasonal cold or flu hits like a storm with ensuing fatigue, pain and brain fog. In most cases, a few days to a week of rest, fluids, nourishing foods and diminished stress allow the body to naturally resolve the infection. The energy required for an immune intervention varies depending on the intensity and severity of the threat.

If the foreign substance is highly cytotoxic (cell poisoning), there will be double trouble. The pathogen damages our cells and the aggressive response of our immune system to metabolize the substance is highly oxidative, damaging cells in the localized region of the battle. Repeated incidents of antigens and immune defender skirmishes weaken the body leaving it vulner­able to chronic infection. Additionally, damage to the nerves, muscles and affected tissues cause soreness, pain and injury.

A person with a hypo (under active) functioning immune system will get frequent colds, flus and infec­tions. When a person has a hyper (over active) function­ing immune system, great sensitivity and autoimmune responses occur. A mild form of hyper immune response is food and environmental sensitivities. More severe forms of auto-immune illness are the degenerative con­ditions of multiple sclerosis, rheumatoid arthritis, lupus, scleroderma, myasthenia gravis and ALS (Lou Gehrig’s disease), to name a few.

A good rule of thumb is to eat warming foods if you are a person with a hypo-immune condition and cooling foods if you are a person with a hyper-immune condition. Should there be both deficient and excessive immune responses intermittently, a balance of warming and cooling foods are best. Seasonal influences should be taken into consideration so that more cooling foods are consumed in warm weather and more warming foods are consumed in cool weather. The quality of the food is of the utmost importance, since chemicals and pesticides can be a major antigen source. Organic foods are crucial for restoring immune balance, with care to watch out for mold on fruits and vegetables. Produce can be sprayed with 10 drops of grapefruit seed extract in a 16 oz. spray bottle of pure water followed by a clear rinse to remove possible contaminants.

With an onset of a flu pandemic, the entire world has been advised by public health officials to take vaccines for protection. For the person with a low immune response, this may be a pro­tective decision, so that their body will identify the flu and be prepared. However, for the person with a hyper­active immune system, this could very well trigger an overly aggressive reaction to the vaccine. The reaction may further inflame previously damaged tissues and cause an oxidative response that will add insult, injury and potentially serious damage to the brain, nerves and affected body systems. In addition, flu shots can contain polysorbate 80, which can cause allergic reac­tions; formaldehyde, a known carcinogen; gentamicin, an antibiotic; and thirerosal mercury as a preservative (Barron, John. Baseline of Health, October 25, 2009).

The allopathic approach to immune conditions gives little or no attention to a person’s diet, lifestyle, envi­ronment, mental/emotional state, or stress response. If a person is hardy, they will endure and survive a series of immune challenges and treatments. However, those who are not so strong can get worn down energetically, nutritionally, and metabolically. With an overworked, under-nourished immune system, a person will gain weight, become depressed, and rely on stimulants, sugar, drugs and distraction to get through the day, wondering why their “get up and go got up and went.”

Food is the major factor in restoring immune com­petency and resilience. Our supply of immune-medi­ating chemicals is finite and dependent on nutrients from our food supply. A commercial Western diet with refined carbohydrates, stimulants, enriched, processed food, hormone-enriched meats and dairy adds antigens can trigger an immune response. In addition, this way of eating compromises digestion, causing a reactive, inflamed, and leaky gut.

SOS! Challenged Immune System Needs
Key Nutrients to Stay Well and Strong

A fresh, local, seasonal, organic, plant-based diet will lower the antigenic load, while providing protective and restorative antioxidants that cool inflammation. This is why chicken soup with garlic, greens, brown rice, color­ful vegetables, and savory herbs and spices is so restorative. It’s not folklore, but concentrated, digestible nutrition. Let’s take a holistic approach to nutrition and immunity by Eating for Health. Whether an individual has an under- or over-functioning immune system, they are being heavily taxed by the energy it takes to protect the body from foreign compounds. Sad to say, immunity is often a battle scene. Unless a person can feed their immune soldiers, they will wither and lose numbers and territory. Precious organ reserves are depleted; pro­teins and minerals are needed to repair damaged cells. B vitamins are in short supply to support the nerves, digestion, and cell metabolism. The demand for zinc and vitamin A rises to create enzymes and support the formation of new immune cells in the bone marrow and thymus gland. Vitamin C, along with aromatic oils from rosemary, sage, thyme and citrus, help the lymph system to clear cell debris and keep the adrenals from becom­ing exhausted. Selenium and sulfur amino acids, found in eggs and legumes, contain amino acids to enable the liver and cells to keep up with the burden of detoxifica­tion. The foundational approach I use with clients with immune issues is called healing from the ground up.

It gives students and clients a clear path to follow to check off their nutritional support system. Clients become empowered when they recognize that they were setting themselves up for problems with a poor diet and chaotic lifestyle. By gradually decreasing immune-activating antigens, and restoring vitality with fresh, seasonal food, herbs, targeted nutrients and a positive attitude, they have the resources to mount an appropriate and successful immune response when they are hit with a virus.

Vitamin D Prevents Colds, Flu: Study

Vitamin D is an important way to arm the immune system against disorders like the common cold, reports the University of Colorado Denver (UC Denver) School of Medicine, Massachusetts General Hospital (MGH) and Children’s Hospital Boston. In the largest and most nation­ally representative study of the asso­ciation between vitamin D and respiratory infec­tions, people with the lowest blood vitamin D levels reported having significantly more recent colds or cases of the flu. The risks were even higher for those with chronic respiratory disorders, such as asthma and emphysema. The report appears in the February 23, 2009 Archives of Internal Medicine.

“The findings of our study support an important role for vitamin D in prevention of common respiratory infections, such as colds and the flu,” says Adit Ginde, MD, MPH, UC Denver Division of Emergency Medicine and lead author of the study. “Individuals with common lung diseases, such as asthma or emphysema, may be particularly susceptible to respiratory infections from vitamin D deficiency.” Asthma patients with the low­est vitamin D levels were five times more likely to have had a recent respiratory infection; while among COPD patients, respiratory infections were twice as common among those with vitamin D deficiency.

Food and a Special Herb from Bees for Immune Support

Berries provide the highest concentration of anti­oxidants. Studies with animals show they also have anti-viral, antimicrobial, and anti-fungal proper­ties (Sakagami, H. et al. Anti-stress, anti-HIV and vitamin C-synergized radical scavenging activity of mulberry juice fractions. In Vivo. 2007 May-Jun: 21(3): 499-505).

Onions and garlic are time-tested immune boosters, containing alium, a sulfur amino acid that the body uses to detoxify foreign chemicals and microbial by-products.

Cruciferous vegetables, such as broccoli, cauliflower, cabbage and Brussels sprouts, rich in sulfur, vitamin C, and B complex support detoxification. (Bennet, Peter. 7-Day Detox Miracle. New York: Three Rivers Press, 2001, p.102).

Propolis, an herb from honey bees that is used as a building material and antiseptic agent in their hives, is full of flavinoids and phenolic acids. These active ingredients are anti-inflammatory and are helpful in clearing bacterial, viral, and fungal infec­tions. (Cody, V et al. Plant Flavonoids in Biology and Medicine. Biochemical, Cellular, and Molecular Properties. 1988; Alan R Liss; New York).