Tim Talks: Immune Health
Tim Gaunt, BSc (Hons) CBiol MRSB D.N.
Biochemist, Chartered Biologist, Nutritionist, Scientific Communication Consultant | CIO Acorn Scientific Marketing
A?strong immune system significantly decreases the?chance of developing?chronic?infection,?inflammatory and degenerative diseases.
The skin provides the?first line of defence. It is waterproof and contains fatty acids, toxic to many micro-organisms.
The areas of the body not covered by skin, the?eyes, mouth, lungs and digestive tract,?for example, have their own protective mechanisms.?Tears and saliva contain enzymes with the ability?to destroy invading pathogens,?whilst mucus in the nasal cavity is able to engulf invading bacteria?which is then destroyed by the?highly acidic environment?of the stomach.
However, any micro-organisms breaching?these defences pose more of a problem. They must be quickly and accurately distinguished from healthy cells, and destroyed.?
The immune system, a highly sophisticated, complex,?multi-level system of protection,?enables the body to resist such invaders and antigens.?The lymphatic?system,?spleen, bone marrow, thymus?and tonsils, and also lymphocytes and cytokines, all provide 24/7 on-call support.
In principle, the body’s?reaction to infection should be short and sharp. Lingering symptoms?indicate a compromised immune system.
Sugar intake is a contributory factor here.?Studies reveal?that 100g of refined sugar daily?decreases?immune function by 50%. The average daily intake in Great Britain is 150g.
Normal immune function needs the activity of?insulin. It carries?vitamin C into the white blood cells?to provide resistance against potential invaders. High blood sugar levels negatively effect this and also shrink the thymus gland, responsible for producing the body’s white blood cells.
If?blood sugar levels are too low, high levels of cortisol?are released. This too impairs immune function. Clearly, the answer is balance;?a considered diet and a sensible approach to mealtimes.?
Positive dietary changes are?of particular?benefit to those carrying excess weight. The activity?of white blood cells is compromised?when overweight. A high level of fat in the blood inhibits?the ability of white blood cells to divide.?
The pigments found in colourful fruits and vegetables are of particular benefit here, as are the essential fatty acids found in oily fish, nuts and seeds.?By contrast, some?cooking oils?have been found to place stress?upon?the immune system.
This is also true of smoking. Free radical damage is caused by the inhalation of toxins and this hampers the delivery and distribution of essential oxygen around the body.?The?damage?this causes to?lung function and lung tissue directly impacts?mucus production. It becomes much thicker?and, consequently, more difficult for the body to eliminate.
Alcohol consumption also impairs immune function by depleting zinc levels. By comparison, hydrating with water?supports the lymphatic system and flushes?out cellular debris?and?toxins.
Vitamin C?boosts the immune system and studies reveal that it has the ability to reduce the symptoms/duration of the common cold. It possesses antiviral activity, and vitamin C supplementation in elite athletes?has been shown to?dramatically reduce their susceptibility to?infection.
Research reveals that older adults?derive?excellent protection from a daily multivitamin?containing vitamin C, 100mcg of selenium and 10mg of zinc.?
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A zinc deficiency directly impairs immune health,?and?successive soil samples have revealed a 70%?decline in zinc levels?since the 1960s.?The?food we eat?now?contains far less of this essential mineral than previously monitored.?Happily, research confirms that zinc lozenges,?containing either zinc gluconate or zinc acetate,?will provide significant protection from viral ?throat infections.??
A deficiency in vitamin A?can lead to increased risk of infection in older adults, especially those diagnosed with?type 2 diabetes.?Vitamin A supports?the mucous membranes,?especially in the lungs.
Vitamin D controls?the?gene that promotes the production of?cathelicidin, utilised?by the immune system to fight infection. We source vitamin D from sunlight but often a supplement is necessary here in the UK.
Echinacea stimulates the function of a variety of immune supporting cells. It effectively and efficiently prevents, and speeds?recovery from,?cold?and flu viruses.
Garlic?presents?antibacterial, antiviral and antifungal action?and effectively treats many?infectious conditions. Garlic?has been found to prevent the multiplication of the infectious bacteria?unresponsive to antibiotic treatments.?For maximum benefit,?garlic supplements?should combine a?high level of sulphur compounds with?a high allicin yield.
Beta (1,3/1,6) glucan, found in reishi, maitake and shiitake mushrooms,?naturally activates the?immune system. It?has a specific receptor site that matches up exactly with a site of cells in?our first line of defence,?the macrophages.?They?devour antigens and cellular debris. In addition,?beta (1,3/1,6) glucan is also able to effectively scavenge free radicals,?the unstable?molecules that destroy healthy cells.?
Recent scientific research has highlighted propolis as a promising immunomodulation agent.?Propolis is a resin-like material made by bees and used in hive construction. It has been shown to?improve the body's natural response to infection and disease.
Research-based olive leaf extract has also been highlighted as?useful in controlling and preventing the inflammatory responses associated with viral respiratory infections.
Our digestive system contains billions of live intestinal bacteria, with a daily dance taking place between friendly bacteria and those intent on causing harm.?The good?bacteria?work to inhibit the?growth of harmful bacteria by producing natural antibiotic substances. Efficient?digestion boosts?immune function?and?increases our?resistance to infection. A probiotic supplement can provide a helping hand here,?positively impacting digestive and immune health.?
Stay healthy, my friends!
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About the Author:
Tim Gaunt is a biochemist and nutritionist and an advocate for the promotion of better health and wellbeing. His expert opinion has been sought on a wide and diverse range of subjects over a period spanning four decades. Please read and share in his expertise as he freely debates health issues via his LinkedIn page.
Founder/Director at UnBEElievable Health Ltd
9 个月This is a wonderful article with much great advice & handy info on effective, natural ingredients shown to help strengthen the immune system.
Former Natural Health Retailer
10 个月Tim, what's your thoughts on immune health for a frequent overseas traveller?
As a 71year old, l have and do look after my immune system as effectively as I can by supplementing with a lot of nutrients that you highlighted, plus keeping away from as many processed foods as posssible, as emulsifiers can greatly impare the immune system. Great article Tim. Thank you.
Voice-over & Narrator
10 个月So clearly written, I love your accessible explanations, Tim.
I help driven individuals restore their gut health so that they can get back to living their life with energy and confidence. Dip. Health Coach; mGNC; mANP
10 个月Brilliant and succinct.