NUTRITION 101: IMMUNE-BOOSTING ARSENAL

If you have followed this months immune-system series, you will recall that we have reviewed the ins and outs of our IMMUNE SYSTEM. In PART 1, the various components of our internal security system were reviewed- from the inflammation taming innate response to the memory-generating adaptive reactions, the immune system is complex and essential. In PART II, we looked into what aspects stimulate our immune response (both good and bad,) and in PART III the topic of autoimmunity was covered. Now that you are a reputable immune-aficionado, its time to dig a bit deeper into what key nutrients and foods can help bolster your immune system, and offer you ways to build your own immune arsenal. 

REVIVING WITH VITES:

Vitamins in their natural, whole-food forms offer an array of health-promoting benefits, some of which are especially important immune-boosters. With the average adult getting the case of the sniffles and sneezes roughly 3-4 times a year, and sales of cold/flu medications reaching approximately $8 billion annually, its time to hone into natures medicine cabinet to knock out the bugs and grubs.

VITAMIN A: A fat-soluble vitamin that acts as like a double-edged sword (antioxidant + vitamin powers,) Vitamin A is often touted for its vision promoting effects. While this is true, Vitamin A supports immune health by aiding the maintenance and regeneration of mucosal membranes, a primary component of our first line of defense against pathogens. In addition, it works to knock out systemic inflammation (via its antioxidant powers,) tames over-reactive cells (as in the case of autoimmunity,) and helps to modulate cell differentiation (allowing immature cells to grow into their functional forms.) To top it all of, Vitamin A helps boost the number of lymphocytes your body produces, enhancing the adaptive immune (memory) response.

EAT & DRINK UP! Pastured Beef Liver, Acerola Cherries, Carrots, Sweet Potatoes, Kale, Romaine, Cantaloupe, Red Bell Peppers, Mango, Spinach, Wild Rose Hips.  

VITAMIN C: Just like Vitamin A, this water-soluble vitamin supports skin and mucosal health, aiding the synthesis of collagen. Collagen is one of the primary proteins that makes up the body’s cells, tissues, and organs, and when leaky-membranes occur, pathogens and toxins escape into areas of the body that they are not supposed to, leading to inflammatory conditions such as autoimmunity. A notable characteristic of vitamin C is its uncanny structural resemblance to sugar (glucose,) that certain harmful cells use as their primary food source. When replacing sugar with vitamin C, molecules, these cells may undergo a phenomenon known as apoptosis (cell death,) due to a lack of food as well as Vitamin C’s antioxidant abilities. Additionally, Vitamin C aids the production of antibodies and white blood cells, specifically boosting the production of INTERFERON, an immune cell that helps to inhibit the entrance of viruses into the body. * Worth noting: high stress can tax your vitamin C stores, (your adrenal glands love the stuff,) and so taking additional doses (1000-2000mg) per day during periods of high-stress may help maintain immune health, whilst restoring adrenal supplies.

EAT & DRINK UP! Broccoli, Brussels Sprouts, Camu Camu, Goji Berries, Guava, Grapefruit, Green Bell Peppers, Kale, Kiwi, Oranges,  Red Bell Peppers, and Strawberries. 

VITAMIN D: Contrary to popular belief, this fat soluble vite isn’t just good for bone health! Vitamin D helps to modulate both systems of the immune system, regulating the inflammatory response so as to not over or under-stimulate your reactions to toxins and pathogens. With the wintertime upon us, many do not get the recommended 15-30 minutes of natural sun exposure per day, thus decreasing our body’s ability to synthesize a form of Vitamin D from cholesterol (in a process that starts in the skin, and ends in the kidneys and liver.)

EAT & DRINK UP! Natural Sunshine, Fatty Fish (Mackerel, Salmon, Trout, Sardines) Cod Liver Oil, Halibut, Carp, Pastured Eggs (eat those yolks!) and portabella mushrooms (exposed to UV light.)

MINERAL MAVENS:

Just like vitamins, minerals in their whole-food forms act as co-factors, boosting the functions and efficiency of enzymes, and other vitamins. With depleted soils and poor farming practices, our once mineral rich vegetables and fruits are not as they used to be. Opt for organic, bio-dynamically grown produce as often as possible, and emphasize some of the following each day.

SELENIUM: Not only is selenium a potent antioxidant, it also improves blood-flow, allowing your immune cells to get to the site of infection ASAP. Working synergistically with other compounds such as Vitamin E (boosts membrane and vascular health,) as well as the primary detoxification molecule- glutathione peroxidase- selenium helps bolster an array of immune pathways. In addition, selenium has been studied for its abilities to inhibit viral replication, as well as slowing down the progression of immune deficiency disorders.

EAT & DRINK UP! Brazil Nut (just 1 per day!) Pastured Beef Liver, Pastured Eggs, Sunflower Seeds, Herring, Mushrooms, and Organic Turkey

ZINC: Zinc may be able to interact with cellular metabolism of viruses and bacteria, as well as our body’s own immune cells. By altering the proliferation of such pathogens, a decrease in overall immune “taxation” may be a result of eating a diet rich in zinc. In addition, zinc with Vitamin C helps to improve the response of your innate immune systems neutrophils and lymphocytes, helping quell unnecessary allergy and inflammatory responses. Zinc also aids the functioning of your thymus gland, which is responsible for producing cells of your adaptive immune system (T cells.) To round it out, zinc may also inhibit viral replication. A win-win for all.

EAT & DRINK UP! Oysters, Organic Lamb, Organic Pastured Beef, Chickpeas, Cashews, and Pumpkin Seeds.

NOTEWORTHY NOSHES & LIFESTYLE FACTORS:

While the vitamins and mineral rich foods listed above are excellent additions to your daily diet (sick or not,) this post wouldn’t be complete without highlighting some of the following super-foods and self-care practices.

COCONUT OIL: This luscious and rich “butter” is rich in medium chained fatty acids (MCFA’s) whose natural antimicrobial properties have been used in the war against urinary tract infections. In addition the lauric and caprylic MCFA’s disrupt the cell walls of bacteria and fungi, and the monolaurin (from the lauric acid) creates hostile environments for bacteria and yeasts to survive.

PROBIOTICS: We’ve already given you a whole month’s worth of  posts on the powers of probiotics, so to keep things short, these beneficial bacteria help to modulate the immune system (70% of which lies within lymphatic tissue known as peyers patches in the GUT,) as well as inhibit the growth and proliferation of potentially pathogenic strains. In addition, good bugs help to synthesize certain vitamins and minerals, specifically a range of B vitamins that are essential in the synthesis of immune messenger molecules (cytokines,) and antibodies.

EAT & DRINK UP! Cultured organic yogurt, unpasteurized sauerkraut, kimchi, kefir, kvass, kombucha, miso paste, tempeh, and natto.

CATCH SOME ZZZ’s: While an appropriate immune response is a good form of inflammation (so long as it is acute and effective,) long-term chronic inflammation can lead to a wide-array of health disparities. Just three nights of consecutive sleep deprivation has been shown to significantly increase levels of pro-inflammatory immune cells ( monocytes, B lymphocytes, and neutrophils) all of which trigger immune-responses. When activated for no specific reason, chronic inflammation can be a result, and levels of the pro-inflammatory C-Reactive protein and LDL cholesterol may both become elevated! Sleep is a time for “resting and digesting,” a time when your parasympathetic nervous system has a chance to heal the body, regulate hormones, and re-set the body’s natural balance.

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 January's line-up below, and be sure to snag your spot as space is limited!

JANUARY TRUE KITCHEN COOKING CLASSES

NEW YEARS DETOX PT.1

WEDNESDAY, JANUARY 17TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

Has a high stress & high indulgence Holiday season left

 you feeling bloated, heavy, & drained? Join Genevieve as she dives into the wonderful world of whole-body detox, uncovers factors that could be impeding your ability to heal, & offers simple recipes that can naturally support TOXIN removal.

NEW YEARS DETOX PT.2

WEDNESDAY, JANUARY 31ST

6:00-7:30PM | $35 (pre-register) OR $40 (at-door)

In Part II, Genevieve will hone in on DIGESTIVE, IMMUNE, & MENTAL health, foods that help these systems thrive, & easy recipes to help you maintain your New Years resolutions!

* Cost of classes 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

Genevieve@biologicalhealth.com

NUTRITION 101: A CIVIL WAR WITHIN

While the immune response helps us heal from injuries, bacterial/viral invasions, and additional pathogens, long-term chronic inflammatory responses can wreak havoc on not only our immune systems, but also our entire body. In addition to causing potential damage to our own tissues/cells, a constant “ringing alarm” can result in a range of conditions, often placed under the umbrella of “auto-immune” diseases. With over 50 million Americans currently suffering from an auto-immune disease/disorder, in this weeks post I will shed some light onto what exactly is auto-immunity, what can cause it, what diseases are labeled as such, and what options there are for the future.  

AN EPIDEMIC:

As you read in last weeks post, high stress, environmental toxins, lack of sleep, poor diet habits, and persistent infections can all lead to chronic inflammation. In the case of AUTO-IMMUNITY, the regulatory mechanisms that your immune system has in place are “breached.” This causes the body’s own immune cells to relinquish “attacks” against some of its own. Think of it like a civil war in the human body- an unwelcomed war at that. While full-blown autoimmune disease is classified as having significant cellular damage done to (various) areas of the body- including the gut, brain, adrenal glands, etc- AUTOIMMUNE spectrum disorders can pop up with similar symptoms, just without the physical damage.

The spectrum has three main stages: SILENT auto-immunity, autoimmune REACTIVITY, and autoimmune DISEASE. The first stage is just as it “sounds,” silent. More often then not, this stage of the disease is unintentionally discovered with typical lab tests and additional medical protocols that have nothing to do with said autoimmune condition. High antibody levels (those specialized cells of the ADAPTIVE immune system,) with no physical symptoms are the common characteristics of stage 1. Without knowing the cause, high antibody levels can equate to having an underlying non-autoimmune or autoimmune condition (with further testing.)  The second stage is where symptoms start to arise, and lab results also show high antibody levels. The third stage is where the significant physical cell/tissue damage occurs, resulting in a diseased state.

THE AUTOIMMUNE UMBRELLA:

With a growing list of more than 100+ confirmed diseases that have autoimmune origins, it can be overwhelming (and fear inducing) when looking at some of the common symptoms of autoimmune diseases-which run the gamut from fatigue to chronic headaches. Despite their broad generality, speaking with a trained practitioner is always advised in-place of self-diagnosis. The following are some of the most prevalent autoimmune diseases affecting Americans today.

CELIACS DISEASE: About a decade or so ago, the “gluten-free” craze infiltrated our food-systems. Struck with fear of all things wheat, non-celiacs sufferers were (falsely) seduced by the (now common) catchwords, and the depth and severity of the disease was often passed off as being non-serious. With this disease, the lumen of the small intestine (the place where the foods/nutrients we consume are broken down and absorbed) is damaged, resulting in symptoms such as diarrhea, acid reflux, neurological conditions, and weight loss. Due to the range of symptoms, celiacs disease is sometimes hard to pinpoint as it can mimic other gastrointestinal disorders

ECZEMA/PSORIASIS: The root cause of these two prevalent skin conditions is often hard to pinpoint, and dermatologists commonly prescribe steroids and other topical medications to hinder the inflammatory responses that cause symptoms such as discomfort, skin scaling, skin inflammation/rashes, bleeding, etc.

THRYOID DISORDERS: Autoimmune thyroid diseases, such as HASHIOMOTOS THYROIDITIS, occur when the immune system begins to attack the thyroid gland. While complex in nature, in laments terms, the body loses its ability to regulate thyroid hormones, and it is often diagnoses with blood tests measuring thyroid antibodies.

RHEUMATOID ARTHRITIS: This inflammation of the lining of the joints is prevalent in women over 40, but can affect anyone. Symptoms include pain and inflammation, and may get better/worse over time

BUILDING A HEALING TOOL-BELT:

Living in a sterile bubble is not an option, and thus, we will be and are constantly exposed to bacteria, viruses, toxins, and more, all of which can throw our immune systems for a loop. Over-reacting now will result in added stress and more chronic inflammation, and so taking a deep breathe, trusting in your own body’s innate (and incredible) healing abilities, and educating yourself on some foods, botanicals, and lifestyle protocols that can help support modulating and rebalancing your immune system is the first step towards health. Watch out for the next post where you will learn all about them!

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!

JANUARY TRUE KITCHEN COOKING CLASSES

NEW YEARS DETOX PT.1

WEDNESDAY, JANUARY 17TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

Has a high stress & high indulgence Holiday season left

 you feeling bloated, heavy, & drained? Join Genevieve as she dives into the wonderful world of whole-body detox, uncovers factors that could be impeding your ability to heal, & offers simple recipes that can naturally support TOXIN removal.

NEW YEARS DETOX PT.2

WEDNESDAY, JANUARY 31ST

6:00-7:30PM | $35 (pre-register) OR $40 (at-door)

In Part II, Genevieve will hone in on DIGESTIVE, IMMUNE, & MENTAL health, foods that help these systems thrive, & easy recipes to help you maintain your New Years resolutions!

* 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

Genevieve@biologicalhealth.com

NUTRITION 101: UNWELCOMED SURVEILLANCE

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

Genevieve@biologicalhealth.com