Keeping Your Immune System Strong

Strengthen and Protect Your Immune System

 

“Let thy food be thy medicine, and thy medicine be thy food” Hippocrates”

The human body is a very robust, complicated system. In the United States, the average life span is about 80 years, which is an astounding feat when we consider that the body is exposed to thousands of organisms that could subvert our bodies’ normal functions and ruin this complicated system.

We have our immune systems to thank for keeping us running. While these systems protect us on a daily basis, most of us lack a working knowledge of what the immune system does and how it works. It’s not important to be a scientific expert, but a brief working knowledge helps one understand how to prevent inflections, the flu, colds, etc. The information in this class will help explain some of the basics regarding immune system function and is also of great value when attempting to understand a doctor’s comments when and if needed.

The immune system is even more complicated than the heart, which uses electrical signals to cause roughly one billion heart beats over the course of one’s life. It’s also more complicated than the kidneys, which filter blood. It is more complicated than almost every other part of the body. The immune system is complex because it is a coordinated whole-body system.

The immune system is built to recognize the difference between self and non-self. The self is anything that is naturally in the body, while non-self is a particle or cell that is not naturally present in the body. A properly functioning immune system doesn’t attack other parts of the body, but does attack anything foreign to the body. Alternatively, it has been suggested that the immune system determines when the body is in danger, for instance when there are cancerous cells or a viral infection. In either case, the immune system’s primary job is to protect our bodies from anything that can cause them harm.

This whole-body system affecting all of our organs includes:

• The skin, which is a physical barrier against foreign particles.
• The lymph nodes, which circulate immune cells and provides areas in the gut where immune cells can communicate with each other.
• The thymus, located in the upper part of the chest, where some types of immune cells mature.
• The Bone marrow, where other types of immune cells are produced and mature.
• The Tonsils
• The Mucous membranes in nose and throat, bladder and genitals
• The Bowel
• The Spleen

The immune system has many parts, many of which circulate throughout the body. There are a number of different types of cells that work in this coordinated effort. Some of these may sound familiar to those who have recently had a complete blood count (CBC) per the doctor’s recommendation. These cells provide medical professionals with information on how the immune system is functioning and include:

• Granulocytes, which include neutrophils, eosinophils, basophils, and mast cells. These cells have many different properties, including clearing the body of debris, killing parasites, and producing inflammatory responses.
• Lymphocytes, which are a number of different cell types that work around the body with many different functions. For example, B cells produce antibodies and T cells can kill infected cells or they can help other immune cell function.
• Monocytes, include macrophages and dendritic cells. These cells are called antigen-presenting cells, and can stimulate lymphocytes to produce an immune response. Macrophages also help clear foreign particles from our bodies.

For these components to coordinate, they must communicate through either direct or indirect contact. In direct communication the cells touch one another to convey information. This produces signals to both cells, prompting one to perform a function or change its action. There is also indirect communication, in which a cell releases molecules as a way to send information to other cells. These molecules are called cytokines or chemokines and they can travel long distances in the body like messengers, causing other cells to react.

 

 

Ways to Strengthen the Immune System

 

1. Decrease or eliminate sugar from your diet

• Sugar significantly reduces the immune protecting benefits that white blood cells have. 100 grams reduces blood cell effect by 40%
• Sugar competes with Vit C to destroy bacteria in the body
• Get natural sugar from dark fruits and dark/leafy vegetables – and root vegetable, which helps with cravings
• Use Lakanto (from the monk fruit)

 

2. Make and consume bone broth regularly

• Rich in minerals and 19 amino acids
• Contains collage, gelatin, arginine, glutamine glycine and proline
• Glycine in broth detoxifies cells from chemicals and improves brain function
• Protects joints, good for gut, skin and immune function
• Builds and repairs muscle tissue, support bone mineral density and helps slow down aging process

 

3. Get enough Vit D3+K- Best way is sunshine, but…

• Found in egg yolk, raw milk, salmon sardines and tuna
• Is actually a hormone that influences 3000 genes in the body
• Many chronic diseases are related to Vit D deficiency such as: Cancer, Crohns, Dementia, Diabetes and MS—and many more

 

4. Support a Healthy Gut-has 10 X’s more bacteria than all cells in body

• Eat Probiotic/Fermented Foods
• Go gluten free-it contains gliadin which contributes to leaky gut and can lead to auto immune conditions and poor aging
• Avoid antibiotics, steroids and a poor diet (and meds if can)
• Take potato starch-(Bob’s Red Mill) – it is a resistant starch which is digested by bacteria in your gut. It is a prebiotic (think of it as compost for healthy gut bacteria)
• Other forms of prebiotics are:

Inulin from chicory, Jerusalem artichoke, psyllium or high amylose plants such a green bananas. Use ghee, it is rich in butyric acid, a short chain fatty acid. Beneficial intestinal bacteria convert fiber into butyric acid and then use that for energy and intestinal wall support. A healthy body therefore makes its own form of ‘ghee’ but you can aid that greatly by consuming it.

 

5. Get Good Sleep-Deprivation suppresses immune system

• Lack of sleep causes T cell production to decrease and cytokine (inflammation to increase)
• Lack also raises CRP (C-Reactive Protein)- inflammatory marker

Support sleep w CBD Oil, magnesium (Ancient Minerals) Ashwagandha (an adaptogenic herb) Adaptogens boost immunity by supporting and balancing the endocrine (glandular) system. They also support adrenal functions, and help cells to use oxygen more efficiently and increase cellular respiration.

 

6. Use a good quality Green Food Daily

• Green foods are alkalizing–most diets are too acidic
• As we age, assimilation of nutrients decreases–this is a good way to give our bodies much needed nutrients
• Vital Nutrition Plus, Green Magma, Garden of Life Raw Food

 

7. Exercise, Hydration and Negative Ions

• Both support the lymphatic system
• Water oxygenates and alkalizes the body (filtered, not bottled)
• Movement helps all systems, is a stress buster and mood enhancer
• Spend time in the sun, mountains, by water and in the forest to boost your negative ions and strengthen your immune system

 

In closing:

An attitude of gratitude goes a LONG WAY! Scientific studies show that there is a 23% lower risk of death by cardio vascular disease and a whopping 55% lower risk with a positive outlook. And that is just study on one condition!

 

Suggested Reading:

Sally Fallon-Nourishing Traditions

Linus Pauling-How to Live Longer and Feel Better

Martin Seligman PhD.-Learned Optimism

Dr. Joel Fuhrman-Super Immunity

 

Recipes to Support the Immune System

 

Basic Bone Broth (I use a crock pot)

 

Ingredients

 

2 pounds (or more) of bones from a healthy source

• 1 onion, 2 carrots, 2 stalks of celery, 2 cloves garlic
• 2 tablespoons Apple Cider Vinegar (Braggs’s)
• Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste.You’ll also need a large stockpot to cook the broth in and a strainer to remove the pieces when it is done.

Instructions

1. If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350. (you can skip this step if want)
2. Then, place the bones in a large stockpot. Pour (filtered, not bottled) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
3. Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.
4. Bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.
5. During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it a few times for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
6. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a mason glass jars in the fridge for up to 5 days, or freeze for later use.

 

Braised Kale and Squash with Pumpkin Seeds

 

Ingredients

 

2 bunches kale, tough stems and center ribs removed, leaves chopped

1 medium butternut squash or small pumpkin, peeled, seeded and cubed

2 medium red onions, coarsely chopped

6 cloves garlic, sliced

2 Tab no-salt seasoning

2/3 cup water

3 Tab balsamic vinegar

1 cup raw pumpkin seed or sunflower seeds, lightly toasted

 

Instruction

Place kale, squash, onion, garlic and seasoning in a large pot with water. Cover and steam over low heat for 20 minutes, or until kale and squash are tender. Add vinegar and toss. Season and serve sprinkled with pumpkin or sunflower seeds or sprouts.

 

Green beans with garlic and lemon and herbs (use any herbs you like) Organic

 

Ingredients

 

1 or 2 bags/bunches green beans

I small yellow onion, chopped

2 cloves garlic, sliced

Lemon Zest from 1 lemon

Salt and pepper to taste

 

Instructions

Blanch green beans for 2-3 minutes and set aside

Saute onion and garlic until lightly browned

Add to green beans. Add lemon zest.

Season to taste. Use a smidge of balsamic vinegar if you want.eep

 

Enjoy!

 

Nina Rebstock

ninabeucler@gmail.com