11-Simple Ideas to Improve Your Immunity

This review of emerging research is evidence supporting the immuno-physiological approach to COVID-19 by Yanuck, Pizzorno, Messier, Fitzgerald. Program on Integrative Medicine, Department of Physical Medicine and Rehabilitation, University of North Carolina School of Medicine. The Abstract states, “One clinical strategy involves supporting patient innate and adaptive immune responses early in the time course of illness, with the goal of improving the timeliness, readiness, and robustness of both the innate and adaptive immune responses”. [link]

Your immune system is important, and everyone has an opportunity to not only improve immunity but also to boost immunity with simple lifestyle choices. The immune system responds in many ways to internal and external factors. It is an interconnected system of feedback loops performing a balancing act at a cellular level.

One of the immune system’s processes of responding to a pathogen is by creating an  inflammatory reaction. Inflammation is not a single process that simply goes up and down but an orchestration that is choreographed with biochemical intelligence. This intelligence can be stimulated with biopsychosocial lifestyle choices. Menopausal women are in a unique stage of life where every decision matters. Your biography lives in your biology and all those memories and behaviors can give you a sense of comfort and ease, or they can activate dis – ease.

Your personal set of variables require discernment and a gentle acknowledgement. Weave in new habits while releasing old routines that no longer serve you. Your menopausal years will be the best years because your wisdom and intuition can be trusted now. You have tested this over and over, and now your body is your instrument. Let’s discuss fine-tuning this instrument - we have the evidence-based research to support your next steps.

Let’s Do a Deep Dive into Covid

Lean in ladies because you will discover methods to stimulate, activate and enhance your immune system. Your innate intelligence can recognize and resist any pathogen, including the SARS-CoV-2 virus. You must build your immune system to handle the biochemical responses including the production of inflammatory cytokines. Some of you will experience a cytokine storm!

Immune function declines with age, particularly T-cell mediated activity and thymus function. Be sure to supplement with vitamins A, C, D and Zinc to support the thymus and T-cell production. Being menopausal carries with it the likelihood of immunosenescence defined as the changes in the immune system associated with age, has been gathering interest in the scientific and health-care sectors alike. The rise in its recognition is both pertinent and timely given the increasing average age and the corresponding failure to increase healthy life expectancy, which may increase the risk of contracting an infection and it is even harder to clear infections. As we age, macrophages become less efficient, phagocytize less, and secrete more inflammatory cytokines. This age-associated low-level inflammatory upregulation is termed inflammaging and may contribute to poorer immunity. Inflammaging contributes to increased COVID-19 age-related mortality.

Risk factors include respiratory problems such as COPD, idiopathic pulmonary fibrosis, pneumonitis, and chronic health issues such as cardiovascular disease, diabetes, hypertension, malignancy, obesity, and genetic susceptibilities. Despite having risk factors and no matter where you are on your path to well-being, consider your empowered choices to make tiny little preventative lifestyle changes.

These simple ideas are proven to impact your immunological integrity:

1. Sleep

Healthy sleep promotes an anti-inflammatory response. Sound sleep hygiene practices are fundamental for your overall well-being. Create structure by going to bed and awaking at the same time each day. Other sleep suggestions include a well-ventilated room, loose fitting clothing with natural fibers such as cotton or no clothing at all, ensure your bedroom is dark, and perhaps try earplugs to maintain a quiet restful state.

2. Stress

It is well-known that stress chemistry is inflammatory. In fact, when you are not at ease you are in a state of dis-ease. Eliminate non-purposeful activities and begin to say no more often to create spaciousness in your schedule. Relaxing techniques you can add to your daily regime include stretching, exercise, mindful meditation, calming music, creative pursuits, and connecting with other women may stimulate happiness hormones such as serotonin and oxytocin.

3. Food

Dietary factors and the consumption of inflammatory foods need to be addressed. GI and lung microbiome balance are important during the Covid pandemic - all of which provide a functional approach to staying healthy. Addressing your food choices create a valuable opportunity to reduce inflammation and illness.

4. Glycemic Control

Reduce your sugar consumption. Essential components of health include glycemic sugar control. Read labels and keep in mind if you are eating foods that come from a jar, can, box, or bottle – corn syrup and other hidden sugars are known inflammatory ingredients. Insulin resistance and impaired glucose tolerance are associated with inflammation, a contributing factor that puts diabetics at risk with severe COVID-19 outcomes.

5. Neurotoxic Factors

Choose high quality nutrient dense and whole plant-based foods that are rich in healthy fats and phytonutrients. Reduce or eliminate inflammatory promoting foods such as gluten, dairy, and processed neurotoxic foods that contain chemical additives, trans-fats, oxidized fats and hidden sugars or sweeteners.

6. GI and Lung Microbiome

The gut and lung microbiome have an increased sensitivity to viral infections since the mucosal membranes are critical players in early immune protection. Incorporate a high fiber polyphenol rich diet and include prebiotics and probiotics to promote a healthy microbial ecosystem. Vitamin D plays an important role in the mucosal immune function and Vitamin A is critical in maintaining epithelial barrier integrity. N-Acetyl Cysteine protects intestinal health and tight junction signaling. Leaky gut leads to leaky brain via those tight junctions. Many brain-based diseases have food contributors and correlations.

7. Vitamin A

Those deficient in vitamin A experience impaired antibody response, decreased levels of helper T cells, and impaired integrity of the mucosal linings of the respiratory and gastrointestinal tracts. While beta-carotene is commonly considered synonymous with vitamin A, this is an error with significant clinical consequences especially for vegans so supplementation is recommended.

8. Vitamin C 

Playing a critical role in endothelial stability and supporting nitric oxide generation and vasodilation, Vitamin C’s role as an antioxidant is important in protecting the body against the damage from oxidative stress. This seems relevant with the coagulopathy found in many COVID-19 patients.

9. Vitamin D

The role of Vitamin D has been extensively reviewed in autoimmune and inflammatory disorders, including asthma, arthritis, Type 1 Diabetes, and Multiple Sclerosis.

10. Zinc

Deficiency of this element has a profound impact on immunity with the critical role in thymulin production and activity. Zinc has well-known antiviral properties by impairing the replication of a variety of RNA viruses including SARSCoV1.

11. Fish Oil

There is a long-established discovery that fish oil is important in reducing inflammation. These lipid mediators play a key role in the resolution phase of the inflammatory process.

As menopausal women, you have the wisdom and empowerment to make choices from a place of intuition -- and now you have the knowledge to make informed choices.