I had the pleasure to attend a webinar this past weekend by Didrik Sopler, Ph.D., L.Ac., in which he discussed ways we can improve our overall healing by optimizing our immune system response. How do we optimize immune function?
What is an immune response?
The primary response acts rapidly after an invading pathogen (virus, bacteria, fungus, toxin) is recognized in the body and cells mobilize to attack the invader. The secondary immune response helps to produce cell memory, for example; antibodies for immunity in case of a second exposure to pathogen.
The primary attack cells include cytokines( small signaling protein) which attract inflammatory leukocytes (white blood cells), mediators of inflammation and reactive free radicals( unstable atoms which can damage cells), thus contributing to tissue inflammation. Tissue inflammation is the bodies normal response to injury and healing. Short term inflammation is beneficial in preparing tissue for repair. Whereas, chronic inflammation is destructive to tissue and body systems. Therefore, immune response and inflammatory response are basically the same thing. Why is this important? A low grade systemic inflammation is the same as chronic activation of inflammatory cytokines.
For example; if you have a cold there is an immune response which will weaken your defenses to other pathogens (additional virus, bacteria, fungus). It reduces your bodies ability to fight additional pathogens. A systemic inflammation/immune response is detrimental as it travels through the blood to all other body tissues. The result is weakened tissues in the body, increased risk of getting hurt and interferes with healthy tissue regeneration.
Low grade inflammation means that something is chronically triggering a release of inflammatory cytokines. When a person with increased low-grade inflammation gets injured, they end up with more acute inflammation than they need and may also experience more pain as a result.
What influences the severity of an inflammatory/immune response?
1. cell membrane composition 2. free radicals 3. insulin resistance
We can change the cell membrane composition by altering fatty acid intake. Having a good ratio of Omega-6/omega-3 (1:1)
How to reduce free radicals: nutrition, what you eat matters.
Insulin Resistance: As the receptors in the cells get less sensitive to insulin, the tissue is getting more insulin resistant and it is difficult for the transfer of glucose from the blood.
How do we improve cell membrane composition, reduce free radicals and insulin resistance?
The simple answer is to reduce chronic inflammation/immune responses and increase blood flow.
The more complex answer is…A high nutrient, low glycemic index, mostly plant-based diet
Eat Plant based diet, whole foods
Eat food as close to its natural source as possible (ie: whole oats rather than cut). Eat organic and Non GMO if possible. It is important to choose a variety of types and colors when shopping for fruits and vegetables. Fruit in its natural state, particularly blueberries, cherries and raspberries help to regulate blood sugar levels.
Avoid refined sugars
When we eat foods with a high “glycemic index” like sugar and flour our body responds by releasing a dose of insulin to transfer the glucose to our cells for energy.
It’s not all about sugar. You should avoid bread, pastas, white rice, opting for lower “glycemic index” foods. If you are going to eat pasta eat it with a serving of beans and/or lentils, which will slow down the amount of sugar dumped into the blood stream so that insulin can be more effective.
Reduce Omega 6 fatty acids
Omega-6 and Omega-3 fatty acids are called “essential” because our body can not make them. Therefore the amount of fatty acids in our body comes from the food we eat. We need a balance of 1:1 omega-6:omega-3. Unfortunately, we have an excess of omega-6 from vegetable oils, trans fats and industrial livestock production. Omega-6 leads to rapid cell growth and inflammation. Omega-3 regulate cell growth in the body.
How do you balance this 1:1 ratio?
Avoid refined and hydrogenated oils ie: safflower, sunflower, shortening, margarine, vegetable oils. Sunflower oil has a ratio as high as 133:1 (Omega-6:Omega-3)
Eat wild salmon and sardines as this is the best source of natural Omega-3. If you need to take a supplement: fish oil in triglyceride form, with a high amount of EPA and DHA per capsule.
Where do I start?
- Eliminate bread
- Eat low glycemic index options if you are able
- Add a small portion of lentils and/or beans with each meal esp those high in carbohydrates
- If your typical meal includes meat, consider a smaller portion and reduced frequency in the week
- If you buy something in a package, the fewer ingredients the better and look out for bad oils or added sugars
