The
IMMUNE SYSTEM, as you read about in last weeks
post, is a complex and essential component to human health. From blocking
bacteria before they have a chance to break into our bloodstream, knocking out
viruses prior to their replication, and destructing the walls of parasites,
yeasts, and fungi, our immune system acts as a 24/7 silent system-wide
surveyor. While immune reactions are typically meant to be acute (or
short-lived,) over-activation of our surveillance teams can lead to some
serious issues. Read on to find out what can trigger such chronic reactions,
and their effects on our health.
CHRONIC
CONUNDRUM:
You
slice your finger wrapping holiday presents, sneezing shoppers surround you at
your local mall on Black Friday, or perhaps, your toddler tracked in a case of strep
throat from his/her pre-school. Exposure
to viruses, bacteria, and physical damage all signal the immune system to
release a slew of cells, chemicals, and additional reactions to help the body
heal as quickly as possible. From triggering the INNATE
immune system to heal cuts and scrapes to mobilizing antibodies and t-cells via
our ADAPTIVE
immune system to aid in the destruction and removal of bacteria and viruses, this
system acts like a tightly regulated orchestra. For the most part, the
activation of these cells is short-lived, quickly turned off as soon as the
danger has been averted. In the case of chronic
inflammation/immune-stimulation, our immune responses begin to degrade the very
cells and tissues they were originally assisting.
Chronic
inflammation, as triggered by high stress, pro-inflammatory diets, hormonal
imbalances, and persistent infections, can inhibit the regulatory mechanisms
our immune system has in place. When you add on additional aspects such as
improper sleep and inadequate nutrition, the once controlled immune reaction
trickles out into areas of the body that are perfectly healthy, which can lead
to system-wide damage and even more (unnecessary) inflammation. You often hear
of autoimmune disorders, which are classified as diseases in which the body’s
own cells enact a “civil-war” of sorts against one another. Rheumatoid
arthritis, fibromyalgia, multiple sclerosis, hashimoto thyroiditis, and more
are all such diseases. In these cases, our body loses the ability to
differentiate between foreign invaders (bacteria, viruses, parasites, and
toxins) and our own tissues, leading to a whole host of symptoms, health
defects, and in some scenarios, chronic illnesses.
FUELING
THE FIRE:
While
genetic variability can make one more or less susceptible to having an
over-reactive immune system, it only accounts for 1/3 of the likelihood that we
actually get a chronic disease or autoimmunity. So where do the other 2/3’s
factor in? As noted above, certain aspects of our nutrition and lifestyle can
greatly affect our body’s ability to maintain and regulate proper immune
responses. While the obvious answer to what causes over-active immune stimulation
may be excessive exposure to bacteria, viruses, and other “bugs,” some unlikely
factors are worthy of taking note:
PROCESSED FOODS: Fast food and highly processed foods are
the obvious additions to this list, most notably for their high sugar contents,
chemical flavorings, colors, preservatives, and pro-inflammatory (Omega 6)
fats. Excess
sugar can promote insulin spikes, the body’s sugar-controlling hormone,
which in high amounts is pro-inflammatory. In addition, too much sugar in the
body can fuel harmful cellular growth, and slow down the ability for our white
blood cells (remember those pac-men)
from doing their jobs. Omega 6 fats, commonly found in vegetable oils (soybean,
canola, corn, etc,) turn on pro-inflammatory pathways, and chemicals like
artificial ingredients and preservatives tax our detoxification system.
ANTI-NUTRIENTS: While most of us understand that junk food
like Tastycakes and McDonalds French fries contribute to ill health, unlikely immune-stimulators
exist in foods that are often deemed “healthy.” Anti-nutrients are components
of certain plant-foods that are produced by that food to protect itself in its
environment. Whole grains, beans, and legumes, contain compounds known as
agglutinins, which deter predators from eating them. Also known as lectins,
such proteins found in foods including kidney beans, wheat, soybeans, peanuts,
and tomatoes, are difficult to digest (feeding harmful strains of bacteria,)
can damage our gut-wall (leading to a leaky gut) and overly stimulate the
immune system. Alkaloids and saponins found in certain legumes and seeds (amaranth
and quinoa) as well as nightshade vegetables (eggplant, mushrooms, peppers,
tomatoes, etc,) can also contribute to similar damage, and certain
plant-alkaloids are actually used in vaccines as immune adjuvants (immune
stimulators!) **While I am in NO
way saying to avoid eating such incredibly nutritious foods (I personally
consume them on a daily basis,) soaking, sprouting, and removing seeds can all
help negate some of the potentially negative aspects.
SLEEP, STRESS, and SEDATION: Lack of proper sleep and chronic stress
(work, school, life in general) can shift hormonal balance, leading to
excessive levels of the stress hormone CORTISOL. While cortisol has anti-inflammatory
properties, “misuse” of this potent hormone can actually lead to a ‘dumbed-down’
immune response. So while you are under high-stress, you may feel fine (no
signs of sniffling or sneezing,) with just a low-grade feeling of “being-off.”
Perhaps you “haven’t been sick in years,” or tout being the only one in the
office that hasn’t gotten the yearly “cubicle cold.” Our immune system, when
working properly and optimally, will, and always will, initiate a response.
Despite being the healthiest eater or exerciser of the bunch, if you are truly
healthy, then you will have an immune reaction. The length and severity of such
a reaction will be different, however, it will more then likely occur. So when
one is under high stress, that cortisol response quiets our immune response,
even when you need it the most. This allows seemingly innocent cold and flu bugs
to grow into big, bad “wolves”. Wolves that are much more difficult to beat
once your cortisol levels are brought back down and your stress load is back in
check (say, while you –finally- take that work vacation to the Bahamas.) In addition, sleep is a time that our body is
able to regenerate itself, reproduce specific compounds and cells that assist
overall health (such as immune cells,) and a time for complete cellular
detoxification (sayonara gunked-up junk!) Lastly, physical activity (both in
excess and not-enough) can also contribute to systemic inflammation, and so
finding your personal balance is key to ensuring you stay healthy all through
the year.
GUT CHECK: An entire month worth of posts pertaining
to the importance on gut health and immunity exists on the blog, all of which
can be found here.
In short, when your gut-wall has been broken down, bacteria, viruses,
pathogens, and even non-harmful food substances can “leak” out into the
bloodstream prior to properly being broken down/processed. This can lead to
immune reactions throughout the body, from your brain (hey there migraines,) to
your joints, and even your glands/tissues, and organs. A leaky-gut can lead to
chronic inflammation. Contributing factors include pro-inflammatory foods
(noted above,) high stress, and bacterial imbalances. Read all about gut health
here.
SYSTEM
BREACH:
Hippocrates,
the father of Medicine, stated, “All disease begins in the gut.” When a diet
that is high in pro-inflammatory foods is paired with a lifestyle loaded with
stress, toxins, and poor-habits, gut and immune health are taxed, leading to a
“breach in the system,” which can potentiate auto-immunity and chronic
inflammation. Now that you know some of the additional factors that contribute
to a hyper-active immune system, look for next weeks post all about specific
foods and practices you can implement to help tame your inner flame.
Want to learn
more about the benefits of basil? The powers of cauliflower? The astounding
impact of avocado’s? Join me in one of my culinary nutrition workshops, select Wednesdays
from 6-7:30PM! See December’s line-up below, and be sure to snag your spot, as
space is limited!
DECEMBER TRUE KITCHEN
COOKING CLASS
EATING FOR IMMUNITY
WEDNESDAY, DECEMBER 13TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*
With the holiday season in full-swing,
chronic to-do lists, gift shopping, and entertaining take hold. On top of that,
the cold & flu season is revving up and many of us find ourselves
bed-ridden with a box of tissues! A combination of high stress, confined
spaces, and increased illness, the season of giving can also equate to the
season of getting sick! In this class, Genevieve will cover how our immune and
adrenal systems work in tandem, ingredients, herbs, and spices that naturally
combat illness, and show you how to cook up some delicious recipes so you can
strengthen your resilience this Holiday season!
* Cost of class includes colorful informative handout, all of
the recipes prepared in the class, and of course tasty plates of the food she
whips up!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
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