Since Ultimate Immunity, my new book, is now available to be ordered, I thought that I’d start adding some wisdom about immune health here.
I got into learning about immune functions when I was accepted as a post-doctoral fellow in immunology-hematology at UCSF Medical School. It was my first introduction to human cells – that, of course, changed my life view.
Many years later I was invited to teach PsychoNeuroImmunology (PNI) at JFK University Holistic Health program. I reasoned that should be easy to do since I understood about Immune(I), how hard could it be learning about the mind-psychology(P) and neurochemistry (N)? Another life change, once the students wanted practical solutions to such questions as did stress really diminish immune functions and if so, what stress reduction strategies work best. The first place I tested out some of the strategies was at Dr. Elson Haas‘ Preventive Medicine Clinic in Marin County. Elson and I wrote this immune book together bringing our similar and diverse perspectives together.
Here are my first 5 tips
1. Manage your stress by meditating, doing tai chi, dancing, taking a walk in nature, taking some deep breaths. This is a lifetime habit to get into. Chronic stress slows down your immune functions, in general. Actually chronic stress throws off the balance. Plus stress changes your micro biome (microbes in your gut) – they become hyperactive, which stimulates your immune cells to become unnecessarily aggressive.
2. Stay connected. Friends and family are good stress reducers, at least some of the time. Feeling loved and supported and giving love and support is an important factor in our well-being.
3. Mind your mind. Don’t say to yourself that you get everything that’s going around. This fits into expectation, a negative placebo response – called nocebo.
4. Stay balanced all year with the right food, nutrients, staying fit, getting a good night’s sleep and taking supplements, if needed. We don’t always want to boost immune functions. Too much is often more of a problem than too little.
5. Flu and cold season – if you take echinacea, do so only at the start of symptoms and for 5 days only, never all year round. And if you have a hyperactive immune condition – like allergies or autoimmune illness – skip the echinacea altogether.
Be good to your cells and they’ll be good to you. We call this an immune network because it basically includes all of you – immune cells and molecules, your mind and attitudes, emotions, what you eat, how you sleep, what nutrients you need, the quality of your relationships and so on.
One very important nutrient that your immune cells require is zinc. Found in shellfish, oysters, seafood, almonds, nuts and seeds zinc is essential for antibody synthesis and T, B, and NK cell function. Deficient in zinc? – you might have lost your sense of smell and taste.
The image at the top is a photomicrograph of a zinc salt magnified about 30 times.
And here are some of Elson’s Nutritional Tips.
- Limit or avoid food and environmental toxins and allergens as possible. This includes processed foods, and excess wheat or dairy, which are common allergens.
- Limit or take a break from three —sugar, caffeine, and alcohol, if you overuse or abuse these substances.
- Think of the nutrients that support immunity—vitamins A, C, D, E, Bs and and trace mineral selenium. Eat foods that contain these nutrients – think colorful, vital fruits and vegetales. In our book Ultimate Immunity there are chart and recipes of the super immune foods..
- Of course, focus on fresh and wholesome foods.