How to Inspire Innate Immunity
These days, it's easy to focus on things that are out of our control. For example, depending on our working conditions, we may or may not be able to control how often we are exposed to sick individuals. Nor can it be controlled if we are an individual born with a condition that compromises our immune system. And despite some promising trials with the anti-malaria drug Hydroxychloroquine, the anti viral drug Remdesivir and convalescent plasma, which comes from the blood of recovered COVID-19 patients, the prospect of a preventative vaccine remains most likely several months away (4). However, in this post I will discuss some things that we can control and some basic guidelines to support our innate, or non specific immune system. This serves as our body's first line of defense against illness and has sadly, been almost entirely absent in discussions regarding prevention of COVID-19. Some of these supportive techniques may also impact the adaptive, specific immune system, but this will mainly be covered in a future post.
What is the Innate Immune System?
The innate immune system is also known as non specific immunity. The main purpose of the innate immune response is to immediately prevent the spread and movement of foreign pathogens throughout the body. This may include physical barriers such as skin and mucous membranes, as well as cellular protection consisting of macrophages, natural killer cells, dendritic cells and mast cells. This is in contrast to the adaptive immunity, which is considered the second line of defense against non self pathogens and consists of T lymphocytes, B lymphocytes and the production of antibodies to specific pathogens.
Prevention is Key.
While much I will be sharing in this post will focus on building up overall health and resilience via nourishing foods, immune fortifying nutrients and other healthy promoting activities, minimizing exposure by staying home when possible, disinfecting surfaces and practicing social distancing are still the most important preventative techniques. This is especially rings true as more and more news is released regarding the survival of the virus on surfaces and in the air, as well as its ability to be transmitted by aerosol particles released when talking or laughing. (7)
In some ways, social distancing and isolation can be likened to an extension of the "physical barrier" aspect of our innate immune system, acting as an environmental buffer between the individual and the pathogen. This also further emphasizes the importance of healthcare workers having access to appropriate medical PPE in hospitals while tending to COVID-19 patients (for donations of PPE to healthcare workers please visit: projectn95.com and directrelief.com).
Recognize the Roots While Addressing the Branch
In every health condition whether acute or chronic, there is always a root and always a branch (a symptomatic presentation of an illness), with "roots" being all the basic aspects that contribute to optimal health. While some of these "roots” are inborn, such as in the case of genetics, we are able to contribute to our overall health by the actions, lifestyle choices and dietary choices we take on a daily basis. This may include proper hydration, sleep, the food we eat, the air we breathe and mental emotional factors.
Proper hydration, as an example, is essential for optimal immune function. It enables fluidity of the lining of the respiratory system, therefore acting as a first line of defense. Meanwhile, stress and lack of sleep raise blood levels of cortisol, an inflammatory hormone that decreases immune function. In the next section, the last root that will be discussed are immune optimizing foods and how they can affect immune function.
Try this: Aim for 2-3 liters of water daily. Starting with 1-2 large glasses first thing in the morning is a great way to ensure adequate amounts. The occasional Nuun or glass of coconut water can additionally assist in hydrating at a cellular level. Hot water adds the benefit of thinning mucus while adding a slice of lemon touts the benefit of providing additional Vitamin C.
For stress and sleep, aiming for 7-9 hours daily, practicing good sleep hygiene (https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html) and practicing a grounding meditation (https://mindfulnessexercises.com/grounding-meditation-script/) are all great places to start, with of course, lots of room to expand beyond that! Please see: https://www.sleepfoundation.org for more resources.
Food Makes a Difference
During times of stress and exposure to sick individuals, increased intake of nutrient rich foods and anti-inflammatory, antimicrobial herbs and spices such as those listed below are especially important for optimizing health. Avoiding "immune villains" during these times may also be helpful. Here are just a few examples:
Freshly Made Chicken Broth: Rich in vitamins and minerals, it is believed to be both anti-inflammatory and to assist in the thinning of mucus (2). For a simple homemade chicken soup, simply boil bone in chicken quarters for 3 or more hours, adding in veggies of your choice towards the end of the cooking time.
Onion and Garlic: Both excellent additions to a fresh chicken soup, onion has the double punch of being a good source of vitamin C and Quercetin. It is its Quercetin content, in particular that has been shown to be anti viral. Garlic on the other hand, has demonstrated preventative abilities against a wide variety of respiratory infections and its antiviral activity is believed to be a result of its sulfur containing derivatives (2).
Turmeric and Ginger: Both anti-inflammatory, with studies indicating they are antibacterial and antiviral as well. Ginger in particular, has been shown to assist in the blocking of attachment and internalization of the common cold virus, whereas turmeric inhibits cell binding in a wide variety of viruses (2).
Kale and Other Dark Leafy Greens: High in Vitamin C and A. These nutrient powerhouses are essential antioxidants that address inflammation and oxidative stress that occur as result of our immune system battling pathogens. They have the additional benefit of being high in Magnesium and Zinc.
Carrots, Bell Peppers and Sweet Potato: All high in Beta Carotene, which has been shown to improve both immune function of monocytes as well as T helper and T inducer lymphocytes (1).
Freshly Made Sauerkraut and Kimchi: They both effect proteins found on the surface of cells in fat tissue and immune cells called hydroxycarboxylic acid 3 (HCA 3) receptors, which kickstarts an immune response. Additionally, kimchi, which has the added benefits of fermented garlic and vinegar, has been shown to have an anti-viral effect on H1N1 and avian flu infected cells and animals (6).
Citrus Fruits, Acerola and Rose Hips: Some of the highest fruit souces of Vitamin C.
Oysters and Liver: Naturally high sources of both Vitamin B12 and Zinc.
Pumpkin seeds: Contains Zinc, which has shown to have an inhibitory effect on viral replication. As a food product, it additionally is a good source of copper which is helpful in preventing depletion of the mineral with long term usage of Zinc.
Immune Villains:
-Gluten, dairy and processed sugar are probably the biggest considerations for foods to avoid. The reason for this is that they can upregulate pro-inflammatory eicosanoids, which negatively impact our innate immune system consisting of the first line white blood cell defenders mentioned earlier. High amounts of sugar can additionally decrease phagocytic activity, or the engulfment of viruses, bacteria and cellular debris by certain types of white blood cells, with effects lasting up to several hours (3).
Try this: This Immune boosting soup with freshly made chicken broth, shitake mushrooms, kale and vegetables is both warming and delicious: https://www.wholefoodsmarket.com/recipes/better-chicken-soup Alternatively, this phytonutrient rich salad with pumpkin seeds provides a variety of vitamins important for health immune function including Vitamin C, Vitamin A, Zinc and Magnesium: https://urbanremedy.com/product/rainbow-salad/
For avoiding some of the main "immune villain" foods, following some of these guidelines in this Harvard article introducing the Anti-inflammatory diet is a great place to start. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
Conclusion
These are just a couple of guidelines for supportive practices during both times of pandemic and in everyday life. Keep in mind, these suggestions are best for preventative purposes and are not substitutes for medical help. In the next article, adaptive immunity or specific immunity will be discussed as well as some nutrients and herbs that are being utilized both domestically and in China to assist in SARS Coronavirus 2. As always, stay healthy and safe!
Sources for articles included the following:
An Inside Scoop on the Science Behind Chicken Soup and the Common Cold. Sourced from: https://exploreim.ucla.edu/wellness/an-inside-scoop-on-the-science-behind-chicken-soup-and-the-common-cold/ on March 6, 2020.
Can Coronavirus Be Spread by Talking or Breathing? https://www.today.com/health/can-coronavirus-be-transmitted-talking-or-breathing-t177517
Chew, B. P., & Park, J. S. (2004). Carotenoid action on the immune response. The Journal of nutrition, 134(1), 257S-261S.
Eating Sugar Can Weaken Your Immune System: Here’s What to Know. Sourced from: https://www.huffpost.com/entry/sugar-weaken-immune-system_l_5e74ca2cc5b6f5b7c542a3be on March 6, 2020.
Information for Clinicians on Therapeutic Options for COVID-19 Patients. Sourced from: https://www.cdc.gov/coronavirus/2019-ncov/hcp/therapeutic-options.html on March 6, 2020.
Park, S., Kim, J. I., Bae, J. Y., Yoo, K., Kim, H., Kim, I. H., ... & Lee, I. (2018). Effects of heat-killed Lactobacillus plantarum against influenza viruses in mice. journal of microbiology, 56(2), 145-149.
Trubilla, K. M., Adams, L., Francio, V. T., & Brown, T. (2017). Exploring the Molecular World of Turmeric: An Alternative in the Treatment of Chronic Inflammation. MOJ Cell Sci Rep, 4(1), 00077.
