How to Hack your Immune Health for Winter Success

Dec 19

As we enter nine or more months (I’ve lost count) of the COVID-19 pandemic, I find many of my patients continue to ask about how they can support their immune system this winter. Yes; exercise, sleep, an anti-inflammatory diet, and stress management can go a long way (and are crucial to set your immune system up for success), but there are more approaches to help keep your immune system strong.

Let’s break it down.

EXERCISE

We know that exercise is vastly important for both our brain and mental health function, glycemic control, metabolic pathway, among numerous other reasons. But additionally, exercise acts to modulate our immune response through a variety of cellular and immunoregulatory pathways. Exercise has been shown to reduce immunosenescence, which is the age-related decline of proper immune function and signaling. Resistance, weight training, and aerobic forms of exercise have been shown to not only increase indicators of a strong immune system, but also decrease cytokine (inflammatory) signaling, and increase mitochondrial function (more on that later). In one particular study, adults experienced 47% fewer days with colds and viral illnesses in exercise and meditation groups (45 minutes of activity per day) compared to the control group.

SLEEP

There is so much data revealing sleep is imperative for cellular regeneration and proper immune system signaling. During sleep, our immune and nervous systems communicate in such a way that various immune cells in our body become highly active and may even be the basis for forming immunological memories that help to combat future infection.

Just as the act of sleeping is important to maintain immune health, it is also crucial that chronic sleep deprivation is avoided. It has been shown that long-term sleep deprivation leads to both low level chronic systemic inflammation and immunodeficiencies.

DIET

Ensuring that you have a diverse, anti-inflammatory, nutrient-dense whole foods diet is super important for maintaining a strong immune system. Foods with optimal levels of a variety of vitamins and other trace minerals can play a role in boosting immunity.

VITAMINS & MINERALS

Vitamin A: is an important cofactor for many metabolic reactions. It helps maintain optimal vision, and is important in skeletal and soft tissue function, mucous membranes, and skin. Exs. carrots, sweet potato, kale, spinach, red bell peppers, collard greens, spinach, organ meats

Vitamin C: can reduce the total duration of common viruses (like the common cold), improves antimicrobial and natural killer (NK) cell activities, sympathetic nervous system (fight-or-flight) response, and helps mitigate reactive oxygen species. Exs. citrus fruits, black currant, guava, kiwi, berries, bell peppers, spinach, parsley, dark leafy greens, brussels sprouts, broccoli

Vitamin E: is an antioxidant that helps protect fats in cell membranes from oxidation and damage. It plays a big role in protecting skin from damage and aging from free radical UV exposure. Exs. nuts, sunflower seeds, olive oil, broccoli, bell peppers, spinach, dark leafy greens

Vitamin D: acts on over 1,000 different genes and many hormones. It modulates proper immune function and supports a healthy inflammation response, in addition to supporting proper calcium metabolism and bone formation. It’s true; you can get vitamin D conversion from sun exposure, but often sunlight isn’t enough, especially for those who live well above the equator because the right wavelengths don’t reach us as well in the winter months in the north. More below for all the details on why this vitamin (technically a hormone) is so vital! Exs. fish, beef liver, cod liver oil, egg yolks

Zinc: has been shown to reduce cold duration, duration of muscle soreness, nasal congestion, and sore throat. It improves anti-inflammatory and antioxidant mechanisms via mediation of the following cytokines (inflammatory cells) IL-1, TNF-ɑ, IL-2 , and reduces duration of symptoms when given within the first 24 hours of symptom onset. Exs. oysters, sustainably sourced red meats, liver, egg yolks, carrots, beets, pumpkin seeds

Selenium: is an important nutrient for immunity, and is crucial for thyroid gland function. It acts as an antioxidant and can help with cognitive function as well. Exs: brazil nuts, wild caught fish, grass-fed red meats

INTERMITTENT FASTING

By now, you’ve already heard about fasting as it is all the rage these days. Even though it has been used to help optimize the health of communities for centuries, we now have good data on its many health benefits!

Intermittent fasting is an eating style of eating within a specific time period of the day.

Studies show it can be an effective way to manage weight by supporting proper metabolism, and increase energy, brain power, and cellular protection. Data also shows it supports autophagy, or programmed cell death (i.e. clearing out the bad and damaged cells). Animal and human studies have showed that IF helps prevent insulin and leptin resistance which can help keep weight in balance.

A typical intermittent fasting schedule looks like this:

Skip breakfast.
Break your fast at noon with a meal.
Eat dinner.
Stop eating by 7 or 8 PM.
Repeat.

SUPPLEMENTS

While it’s imperative to ensure a healthy whole foods diet first, there are numerous supplements that have shown in the research to support healthy immune system signaling.

Epigallocatechin gallate (EGCG): modulates adaptive and innate immunity and has anti-inflammatory effects. Ex. green tea

Omega-3 Fatty Acids: inhibit production of inflammatory cytokines and support proper immune cell mediation and activation. Ex. fish, flaxseeds, chia seeds, walnuts, oysters

Glutathione/N-Acetyl Cysteine: is the “master antioxidant” because of its ability to eliminate high levels of free radicals. It’s extremely important in detoxification pathways, is protective against inflammation, supports proper mitochondrial function, and recharges enzymes. Stress depletes glutathione, so it’s important to consider adding in your regimen or take one of its precursors, NAC (N-Acetyl-Cysteine).

Spore-Based Probiotics: 80% of our immune system is in our gut! Probiotics support innate and adaptive immunomodulation and may reduce the risk of respiratory infections. Spore-based probiotics, in particular, improve absorption as they can survive the acid environment of the stomach and remain dormant until they reach the more favorable gastrointestinal tract. Exs. fermented foods: yogurt, kefir, kombucha (be aware of the sugar content), sauerkraut, kimchi, unpasteurized pickled vegetables, miso, tempeh

Beta Glucans: are highly branched polysaccharides that impart an immune benefit. They are mainly found in fungi (mushrooms and yeast) and oats. β 1,3/1,6 glucans can increase macrophage and lymphocyte function. Fungal beta glucans are primarily β 1,3/1,6 glucans and have a stronger immune-promoting effect. Oat beta glucans are primarily β 1,3/1,4 glucans and have stronger anti-lipidemic (cholesterol) effects.

Colostrum: colostrum is milk byproduct that derives from mammals during the first 72 hours after birth and is high in antibodies. Its natural purpose is to strengthen the immune system of recently born mammals. For humans, taking a colostrum supplement can impart an immune benefit as well. Adults taking 400 mg of colostrum and the flu vaccine had 3x fewer days with the flu than adults who took the flu vaccine on its own. Active males taking 1 gram of colostrum twice per day experienced 44.5% fewer days with upper respiratory infections (URI) symptoms during the first 4 weeks of use, and 66% fewer days with URI symptoms during the 5th-8th weeks of use. By providing immune cells directly to the body, colostrum is a great way to stimulate the immune system.

Immunoglobulins (with ImmunoLin): Because I have a lot of dairy-sensitive patients in my practice, I have evolved to using immunoglobulins, which are a dairy-free concentrate that support healthy gut barrier function. These are derived from bovine serum, making them lactose-free and casein-free. The data shows these support a healthy mucosal lining of the gut by decreasing immune activation and strengthening gut barrier function. Most of the immunoglobulins are derived of IgG, IgA, and IgM, which can bind to a variety of pathogens (bacteria, viruses, and fungi) as well as their toxic by-products for safe removal from the body.

Bone Broth: We know that gut health plays a major role in immune function, so consuming bone broth works as an excellent immune system booster. Bone broth supports immune function by promoting the health of the gut lining and reducing inflammation caused by increased intestinal permeability, or leaky gut syndrome. The collagen and amino acids (proline, glutamine and arginine) found in bone broth help to maintain the tight junctions in the gut lining and support its integrity.

HERBS

Quercetin: has been shown to reduce the incidence and severity of upper respiratory tract infection symptoms and may have additional antioxidant effects when combined with Vitamin C. Exs. onion, brassica vegetables (e.g., broccoli, kale), berries, apples, tomatoes

Echinacea: A 2003 study conducted at the University of Wisconsin Medical School found that echinacea demonstrates significant immunomodulatory activity and has an affinity towards supporting treatment of acute upper respiratory infections. It was shown to reduce the relative risk of cold development by up to 58%. It also also been shown to reduce the incidence of cumulative viral infections by 26% and recurring infections by 59%, including influenza virus and parainfluenza virus.

Elderberry: has been used as medicine for thousands of years. Several studies indicate that elderberry has the power to boost the immune system. A study published in the Journal of International Medical Research showed that when elderberry was used within the first 48 hours of onset of symptoms, the extract reduced the duration of the flu, with symptoms being relieved on an average of four days earlier. Additionally, the use of rescue medication was significantly less in those receiving elderberry extract compared with placebo.

Astragalus: as a plant within the bean and legumes family, it is a very potent immune system booster and can be also used for its adaptogenic properties to help manage stress.

Ginseng: has been used for to improve the performance of the immune system by regulating macrophages, natural killer cells, T cells and B cells. It has also shown to possess antimicrobial compounds that work as a defense mechanism against bacterial and viral infections. Because of ginseng’s ability to play a role in antibody production, it helps the body to fight invading microorganisms or pathogenic antigens.

Ginger: has been used for centuries to support immune function. Not only is it a carminative (supports digestive health), but it also has been shown to support cleansing the lymphatic system, which helps eliminate unwanted metabolites in the body. Additionally, ginger has strong anti-inflammatory and antimicrobial properties. In studies, it has been shown to reduce the duration of colds or acute respiratory infections.

Oregano: has many immune-boosting properties. It fights infections due to its anti-fungal, antibacterial, antiviral and anti-parasite constituents. Several scientific studies show that oregano oil exhibits antibacterial activity against a number of bacterial isolates and species.

VITAMIN D

There is so much evidence showing simply getting your Vitamin D up can reduce your risk of COVID-19 so it deserves its own section!

Vitamin D supports the immune system by stimulating macrophages and T-cells that defend the body against harmful pathogens. Several studies have found a correlation between optimal vitamin D levels and a decreased risk of upper respiratory tract infections. It’s believed that this protective effect is the result of an increased expression of anti-microbial peptides in the lungs. Vitamin K, specifically K2, is often paired with vitamin D in supplements as it promotes bone calcification and minimizes the accumulation of calcium in the blood vessels; so it’s important to find a Vitamin D3 supplement with K2.

Recently, there has been research examining vitamin D status and its possible link to COVID-19 risk. At present time, there is more literature available specific to possible effects of vitamin D status and acute respiratory distress syndrome (ARDS), an infection that can develop as a result of COVID-19, and other acute respiratory infections.

There does appear to be a positive correlation between low vitamin D plasma concentration and positive testing for COVID-19. One study noted that older populations tend to have lower levels of vitamin D. Additionally, 25-hydroxy vitamin D concentrations were lower in patients with positive PCR for SARS-CoV-2, compared to those who tested negative. Other studies have found that vitamin D levels impacted Th2 and regulatory T cell response. Since Th1 responses are subsequently down-regulated, this mechanism is thought to help decrease pro-inflammatory cytokines. Additionally, vitamin D was shown to help down-regulate ACE2 receptors and decrease the risk of COVID-19.

Through a retrospective analysis, serum levels of 25-hydroxy vitamin D3 were analyzed in a population of patients diagnosed with ARDS. Vitamin D deficiency was found to have an increased prevalence in patients with ARDS.

A systematic review and meta-analysis utilizing randomized controlled human trials sought to assess the effect and risk factors associated with vitamin D supplementation on the risk of acute respiratory tract infection (ARTI). An analysis of 25 randomized controlled trials (RCTs) found that vitamin D supplementation reduced the risk of ARTI in patients. Vitamin D supplementation resulted in an overall reduction of ARTI.

ABOUT THOSE MITOCHONDRIA

Known as the body’s “powerhouses”, mitochondria are organelles or structures found inside cells that are essential for energy production. Mitochondria play a role in aerobic metabolism and the production of adenosine triphosphate (ATP), which is used as energy to drive cellular processes. With the exception of red blood cells, all human cells contain hundreds to thousands of mitochondria. In addition to aerobic energy production, mitochondria are also involved in transcribing DNA to mRNA, which is used for protein synthesis, maintaining our innate immune system response, managing the balance of calcium in cells, and signaling for apoptosis or cellular death when necessary.

Among its numerous benefits, moving your body improves mitochondrial function and helps your brain perform better. Walking has its merits, but the real advantages come from stepping it up a notch. The data shows high-tensity interval training (HIIT) is one of the best things you can do to support your mitochondria. One study found two weeks of HIIT significantly increased mitochondrial function in skeletal muscle.

Studies show poor sleep and sleep disorders play a key role in mitochondrial dysfunction. In 2012, researchers identified the glymphatic system, which uses the cells’ mitochondria to remove cellular waste from the brain, particularly while you sleep.

Inflammation plays a key role in aging, damaging mitochondria and increasing mitochondrial dysfunction.

New research has demonstrated that fasting can support mitochondrial health and function. Fasting has been shown to prolong lifespan and prevent age-related metabolic disorders. Some of the benefits include improvements in insulin sensitivity, reduction of oxidative damage, and inhibition of certain inflammatory pathways.

The bottom line to boost your immunity this winter is…

Limit inflammatory foods: gluten, dairy, sugar.
Stress is the “new smoking.” Managing stress is imperative for immune health!
Vitamin D3 (with K2 for appropriate Vitamin D3 signaling). Know your levels!
Consider intermittent fasting (supports senescence and autophagy, meaning cleaning out damaged cells).
Vitamins A,C,E and Zinc
Glutathione or N-Acetyl Cysteine, or NAC (NAC is a precursor to glutathione).
Immunoglobulins
Spore-based probiotics (for better absorption).
Make sure your hormones and thyroid are balanced!
Peptides...more on that in another post (stay tuned).
Support your mitochondrial function with all of the above and exercise!

Wishing you the best of health this winter season!

STUDIES

https://www.ncbi.nlm.nih.gov/books/NBK279364/

https://www.physiology.org/doi/pdf/10.1152/physrev.2000.80.3.1055

https://www.nature.com/articles/nri3041

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

https://www.ncbi.nlm.nih.gov/pubmed/23340963

https://www.ncbi.nlm.nih.gov/pubmed/23927572

https://www.ncbi.nlm.nih.gov/pubmed/17456621

https://www.ncbi.nlm.nih.gov/pubmed/24200515

https://www.ncbi.nlm.nih.gov/pubmed/26118561

https://www.ncbi.nlm.nih.gov/pubmed/22778122