Kid’s Mood+ Clinical Study

These last few days (April 4-7) should have been the annual scientific conference known as Experimental Biology in San Diego, CA.

Unfortunately, EB was cancelled due to the COVID-19 pandemic – so many of us are uploading our research to a central database that will be made available to the public in the coming days. The research abstracts will still be published in the FASEB Journal in the coming months – but I also wanted to get this information out to people ASAP, so I recorded my presentation via Zoom and posted the video to YouTube.

Here is the abstract of the study – notice our overall conclusions in red below:

Targeted Dietary Supplementation Improves Mental Performance in Children

Andrea Armstrong DC1, Michelle Massa MD2, Jessica Royston CHHC2, Markham McHenry DO3, and Shawn Talbott PhD4

1Armstrong Chiropractic and Family Wellness Center

2Advanced Natural Medicine of Jupiter, Inc.

3Elevate Health AZ

4Amare Global

Background: Saffron (Crocus sativus) dried flower stigma is the world’s most expensive spice and has been used in traditional medicine for alleviating depression, stress, anxiety, and insomnia. Saffron stigma contains more than 160 bioactive compounds including lepticrosalides (safranal, crocin, crocetin, picrocrocin) and numerous flavonoids and terpenes that have been associated with relaxation, positive mood, and mental & physical balance. At least seven controlled clinical trials have shown the antidepressant activity of saffron.

Objective: Building on the well-described “mood” benefits of saffron, our objective was to assess the benefits of saffron stigma combined with complementary brain-supporting spices (Holy Basil, Rosemary, Clove, and Oregano) on measures of mental focus and mental performance in healthy children who had not been diagnosed with either depression or ADHD.

Methods: Ten healthy children (ages 6-12 years of age) participated in this study. We used the validated NICHQ Vanderbilt Assessment Scales (National Institute for Children’s Health Quality) that are routinely used by healthcare professionals to help diagnose ADHD in children 6-12 years and are part of the American Academy of Pediatrics (AAP) Resource Toolkit for Clinicians Caring for Children with ADHD (3rd edition, 2019). Parents administered the NICHQ survey before and after 30-days of supplementation with a multi-nutrient blend intended to improve mental focus, mood, and stress resilience (Kid’s Mood+; Amare Global). The NICHQ assessment scales have 2 components: Symptom Assessment (in 5 areas: inattention, hyperactivity, defiance, conduct, and anxiety/depression) and Performance Assessment (including school performance on reading, writing, and math; as well as social relationship performance with parents, siblings, and peers including on organized teams).

Results: Following 30-days of supplementation, we found dramatic improvements on assessments of both Symptoms (e.g. focus, attention, mood, listening, tension, and irritation) and Performance (e.g. overall school work, math, reading, writing, and social relationships). All participants (10/10) demonstrated benefits in response to supplementation, with average Symptom scores 29% lower (23.4 pre versus 16.6 post) and Performance scores improved 18% (2.24 pre versus 1.83 post).

Conclusions: Previous human trials in children and teenagers have shown equivalence of saffron to fluoxetine (Prozac) for depression and methylphenidate (Ritalin) for ADHD. This is the first study in a population of normal healthy (“non-diagnosed”) children showing improvements in not just mental focus attributes, but also mental performance (academically and socially) subsequent to targeted supplementation. This study provides compelling evidence for safe and effective natural approaches as potential first-line therapy for improving focus, mood, and mental performance in children.

Stress Balance for the Whole Family

Last night, I held an online seminar about how families can naturally manage stress – for parents and kids – to help everyone feel better during these trying times…

Video is HERE on YouTube

Video is also HERE on Facebook

Slides are here = Talbott Amare Stress Focus 033120

Immune Boosting Super Foods

On April 1 (no joke!), I joined the hosts of Fresh Living on Utah’s CBS Channel 2 (virtually, of course) to discuss some of the most effective foods for supporting immune system protection.

The video is here on KUTV and here on YouTube – and below are the recipes for the smoothie and the shot that I discussed…

immune foods kutv

Immune Boosting Smoothie and Shot

With all the concern about corona virus, I will be presenting my top 10 foods for boosting immunity and helping to protect us from viruses.

Some of the top 10 foods include:

-Citrus/Kiwi (vitamin C)

-Berries (flavonoids)

-Yogurt (probiotic/beneficial bacteria)

-Seeds (prebiotic fiber)

-Mushrooms (glucans)

-Garlic (sulfur)

-Spinach (carotenoids)

-Turmeric/Ginger (turmerones/gingerols)

 

Smooth Immune (2 servings)

-2 cups of Almond milk

-1 cup of frozen berries

-1 cup vanilla yogurt

-1 cup spinach

-2 scoops Amare GBX Protein (Vanilla)

-2 scoops Amare SeedFiber (mushrooms, seed fibers)

-2 scoops Amare SuperFood (fruit/vegetable extracts)

 

Immunity Shot

-1 small orange

-1 small lemon

-1 garlic clove

-1/4 cup chopped turmeric (peeled or unpeeled)

-1/4 cup chopped ginger (peeled of unpeeled)

-Blend garlic, turmeric, ginger together first

-Add orange and lemon and blend all ingredients together into a juice

-Optional = strain pulp (I prefer to keep all the healthy fiber/pulp, but personal preference)

 

Webinar Tonight – 6pm PT

Please join me TONIGHT at 6pm PT for an overview of Amare products and the science behind improving mental wellness, optimizing gut-brain-axis balance, reducing stress, and bolstering immune protection.

 

I’ll be live on Zoom (if you want to ask questions) with simultaneous streaming to Facebook Live (if you just want to watch) – please join me at the links below…

 

Join Zoom Meeting

https://zoom.us/j/9292793215

 

Meeting ID: 929 279 3215

 

One tap mobile

+16699006833,,9292793215# US (San Jose)

+13462487799,,9292793215# US (Houston)

 

Facebook = https://www.facebook.com/groups/1bewell/

 

Gut microbiome linked to sleep quality and immune function

Interesting article and study published recently showing the close link between sleep (both quantity and quality) and the balance of the gut microbiome. Please see my highlighted version below…

The Sleep+ product that we have at Amare is the only natural approach to improving sleep quality – with ~40% more time spent in Deep Sleep (where our body rejuvenates) and REM Sleep (where our brain recovers).

With everyone these days under so much psychological stress AND wanting to improve immune system protection, any option to improve sleep quality is welcome to improve mental wellness and physical health.

Sleep quantity and quality may contribute to gut microbiota diversity

Original summary article is here = https://www.gutmicrobiotaforhealth.com/en/sleep-quantity-and-quality-may-contribute-to-gut-microbiota-diversity/

Original research study is here = Smith RP, Easson C, Lyle SM, et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS ONE. 2019; doi.org/10.1371/journal.pone.0222394

We already know there is a connection between sleep deprivation and a higher risk of suffering from diseases such as diabetes, obesity and cancer. Now, a new study by scientists at Nova Southeastern University (NSU) in Florida (USA) goes on to show that poor sleep is also linked to poor gut microbiota diversity, which in turns affects overall health.

“Sleep is pretty much the ‘Swiss Army Knife of health’. Getting a good night’s sleep can lead to improved health, whereas a lack of sleep can have detrimental effects,” explains Jaime Tartar, research director at NSU’s College of Psychology and co-author of the study, published in Plos One.

“Getting a good night’s sleep can lead to improved health, whereas a lack of sleep can have detrimental effects,”

The researchers undertook an experiment with 40 young healthy male volunteers, who were asked to wear a connected watch for 30 days. The device objectively monitored aspects of the quality and quantity of their sleep, taking into account factors that included bedtime, time spent in bed, total sleep time or the number of awakenings during the night.

Researchers also extracted DNA from participants’ fecal samples to examine gut microbiota diversity. We know that a more diverse gut microbiota seems to be associated with better overall health. And in this regard, Tartar highlights, a lack of gut microbiota diversity has been associated with diseases such as Parkinson’s, depression and autoimmune diseases.

After analyzing the fecal samples, the team found that the subjects who slept well had a more diverse gut microbiota and, inversely, that poor sleep was associated with decreased microbiota diversity.

A lack of gut microbiota diversity has been associated with diseases such as Parkinson’s, depression and autoimmune diseases.

“We were completely fascinated to see such strong correlation between different sleep measurements and gut microbiota diversity,” explains Tartar. “The next step is to try and understand if lower gut microbiota diversity causes poor sleep or whether, conversely, poor sleep leads to lower gut microbiota diversity. Right now we are planning a study to solve this question.”

The answer could lead to the development of potential interventions to improve gut microbiota diversity and thus, sleep quality and overall health.

Abstract of the Study:

The human gut microbiome can influence health through the brain-gut-microbiome axis. Growing evidence suggests that the gut microbiome can influence sleep quality. Previous studies that have examined sleep deprivation and the human gut microbiome have yielded conflicting results. A recent study found that sleep deprivation leads to changes in gut microbiome composition while a different study found that sleep deprivation does not lead to changes in gut microbiome. Accordingly, the relationship between sleep physiology and the gut microbiome remains unclear. To address this uncertainty, we used actigraphy to quantify sleep measures coupled with gut microbiome sampling to determine how the gut microbiome correlates with various measures of sleep physiology. We measured immune system biomarkers and carried out a neurobehavioral assessment as these variables might modify the relationship between sleep and gut microbiome composition. We found that total microbiome diversity was positively correlated with increased sleep efficiency and total sleep time, and was negatively correlated with wake after sleep onset. We found positive correlations between total microbiome diversity and interleukin-6, a cytokine previously noted for its effects on sleep. Analysis of microbiome composition revealed that within phyla richness of Bacteroidetes and Firmicutes were positively correlated with sleep efficiency, interleukin-6 concentrations and abstract thinking. Finally, we found that several taxa (Lachnospiraceae, Corynebacterium, and Blautia) were negatively correlated with sleep measures. Our findings initiate linkages between gut microbiome composition, sleep physiology, the immune system and cognition. They may lead to mechanisms to improve sleep through the manipulation of the gut microbiome.

The Immune Miracle – Chapter 6 – Priming: The Next Frontier of Immune Support (and References)

The Immune Miracle

The all-natural approach for better health, increased energy, & improved mood.

Shawn M. Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN

Chapter 6

Priming: The Next Frontier of Immune Support

The last chapter outlined some of the steps you can take to protect your body from infections by using diet, exercise, and dietary supplements. A detailed discussion of one particular dietary supplement was intentionally “saved” for its own chapter – that being an overview of the whole-gluco-polysaccharides (WGPs) that have been briefly mentioned throughout previous chapters.

Often, specific WGPs are referred to by their “generic” name of “beta-glucan.” This can pose a problem for consumers wanting to find the right type of supplement to help prime immune system function, i.e. protection from disease and improvement of vigor and quality-of life. Beta-glucan molecules can be extracted from almost any plant source. Yet, some forms extracted from cereal grains may be quite effective at lowering cholesterol, but have no positive benefit on immune system priming.

The specific type of beta-glucan that I am referring to when I use the term WGP is technically a “beta-1,3/1-6-linked polyglucose” which is a polysaccharide (long chain of sugar molecules) found in the cell walls of yeast cells. Purified beta-glucan has been shown in a wide variety of animal and in vitro studies to have general immuno-priming properties. Among its many beneficial effects are macrophage activation, tumor inhibition, and decreased infection rates. Certain WGPs are patented and protected, by more than 40 U.S. patents or patents pending, for general immune system support as well as for general anti-cancer and specific anti-tumor activity.

Commercial “beta-glucan” products are highly variable in their total content of beta-glucan, ranging from highly purified WGP extracts to less purified “mixed” blends of beta-glucan with other polysaccharides, to completely unknown “generic” versions of beta-glucan with suspect purity or potency.

As described in earlier sections, the body’s first line of defense is the “innate” immune system consisting of soluble blood factors (such as cytokines and complement) and the immune cells (monocytes/macrophages, neutrophils, and natural killer cells) that circulate throughout the body and identify and destroy foreign intruders. WGP has been shown to significantly increase the percent of active (“primed”) immune cells and the level of chemical messengers in the blood that regulate the body’s immune response. Because of its highly purified nature, the WGP form of beta-glucan has also been shown to contain significantly more of the molecular 1,3/1,6 glucose linkages that activate immune cells than any other nutritional supplement on the market.

A series of radioactive labeling studies in humans have shown orally administered WGP to be taken up by gastrointestinal macrophages (immune cells that are the body’s first line of defense), and shuttled to reticulo-endothelial tissues and bone marrow. Within the marrow, the macrophages degrade the WGP particles into smaller fragments that are secreted and eventually bound to specific receptors (CR3) on immune cells, priming their defense mechanisms for immediate action when presented with a pathogen.

In a July 2004 issue of The Journal of Immunology, WGP was shown to prime the immune system with increased plasma cytokines (INF-y and TNF-a), which play an important role in regulating the body’s immune response, but without increase in cytokine IL-1 (which can cause the fever, chills, and muscle aches which have been associated with other immune-enhancing supplements, such as echinacea and arabinogalactan).

Maintaining robust immune system function has emerged as a worldwide health concern – with food, beverage, and supplement manufacturers quick to jump on the bandwagon by touting new products to “boost” or “support” or “stimulate” immune function. Given all the “noise” across the immune support category, the challenge for health professionals and consumers alike lies in evaluating the research behind the increasing number of ingredients and products that claim to enhance immune system function.

According to a survey (2008) by IFIC (the International Food Information Council), nearly 90% of North Americans currently consume, or are interested in consuming, foods and beverages that improve immune system function – and many people will have questions about which products are supported by scientific evidence.

Most of the “immune” products on the market are touting immune health claims based on vitamin content. But, just because a product contains some vitamin A or C or E – or minerals such as selenium or zinc (all of which are certainly needed for optimal immune function), it does not mean it has any bearing on whether or not that product would truly “support” immune function, especially when your body might need it most (e.g. following immune suppression by stress, sleep loss, or close contact with sick/infected individuals).

When out of balance (high or low), the immune system not only fails to protect the body from invading pathogens (bacteria and viruses) but can even attack it, the body mistaking its own cells for dangerous pathogens, resulting in autoimmune diseases such as lupus and rheumatoid arthritis. Allergies can result when the immune system is “overactive” and mistakes an innocuous and harmless particle (such as pollen or cat dander) for an invading pathogen. Another side effect of an out-of-balance immune system is chronic low-grade inflammation, which can increase risks for cancer, heart disease, and other chronic diseases related to elevated inflammation.

As described earlier, and worth repeating, is that the human immune system has two “parts” – the innate and the adaptive immune responses. The innate system is fast-acting and is considered the body’s first line of defense against any foreign invaders. The part of the immune system that most people understand to be the “immune response” is the “adaptive” system, which is a very specific, but delayed, response. Each of the two parts of the immune system work and interact with each other to coordinate protection of the body. For example, the innate system includes physical barriers to infection (such as our skin and mucous membranes), as well as chemical barriers (such as acidic environments and enzymes that kill pathogens or prevent their growth). Another part of the innate system includes the “complement” proteins that help to kill pathogens directly (via lysis) or mark them (opsonization) for later destruction (phagocytosis) by specific immune cells (phagocytes). Natural Killer (NK) cells are another important part of the innate system because of their ability to target and kill viral-infected cells and tumor cells.

In concert with the innate system, the “adaptive” portion of the immune system is a delayed response that is dependent on the innate system for activation. Although initially a delayed response, the adaptive system has “memory” – so the second time the body is exposed to the same pathogen, the response is almost immediate. The main adaptive cells are the “T” and “B” lymphocytes, which work together in a coordinated fashion to recognize (and kill) virus-infected cells and also to help activate other cells in the immune system (via chemical signaling by cytokines).

Obviously, having an immune system response that is either under-active or weakened will increase susceptibility to infections and disease. Unfortunately, our immune system is constantly under attack – not only from pathogens, but also from common everyday physical and emotional stress, sleep deprivation, and environmental insults. In attempts to combat these daily “stresses” on the immune system, consumers are bombarded by a dizzying array of pharmaceuticals and nutraceuticals sold as immune “boosters” (which are probably not what most people really need, based on the simple fact that keeping the immune system in a constant state of stimulation would be expected to result in the detrimental side effects associated with overstimulation, and possibly allergies and autoimmune/inflammatory diseases. Immune system function needs to be balanced – not boosted or suppressed.

The specific WGP form of beta-glucan is known to activate or “prime” innate immune cells to perform their primary protection function: increased ability of macrophages to phagocytose, i.e. engulf and destroy foreign challenges when present. It is important to note that WGP does not automatically “stimulate” immune activity; it only activates immune function when a pathogen is present (e.g. tumor, anthrax, influenza, etc.). In contrast, certain plant-derived or fungi-derived polysaccharides (e.g. echinacea, arabinogalactan, reishi/maitake/shiitake mushrooms) are known to immediately stimulate immune activity, irrespective of the presence of pathogens – a situation that can result in inappropriate levels of inflammation and cytokine release leading to fever, chills, and general malaise.

Scientific Support

There exists a wide-ranging and rich body of research on the mechanism and benefits of specific WGP beta-glucans as biological response modifiers (BRMs) against cancer and infectious diseases. Unfortunately, a major problem with many studies of generic or poorly-defined beta-glucans is the unknown nature of the complex mixtures of partially-purified extracts of mushrooms, yeast, and other plant biomass (which can often include compounds that interfere with immune function or cause undesired side effects).

As documented in The Journal of Immunology (2004), researchers from the Memorial Sloan-Kettering Cancer Center and the Department of Immunology at the University of Louisville School of Medicine demonstrated a clear mechanism by which orally-administered WGP beta-glucans enhance tumoricidal (anti-tumor) activity – by activation of granulocytes (neutrophils and eosinophils), monocytes, macrophages, and NK cells. When consumed orally, WGP particles perform much like a “pro-drug” where they are taken up by gastrointestinal macrophages (via the Peyer’s patches in the small intestine) and shuttled to reticulo-endothelial tissues and bone marrow. Within the marrow, the macrophages degrade the WGP and secrete small, soluble, biologically active fragments that bind to CR3 of mature bone marrow granulocytes. Once recruited from the bone marrow by an inflammatory stimulus, these granulocytes with WGP-primed CR3 can rapidly and specifically target tumor cells for destruction.

These data show us the mechanism by which dietary supplementation with WGPs could legitimately be viewed as a novel anti-cancer therapy, by harnessing immune system activity to help destroy existing tumors and maintain the vigilance of tumor surveillance (catching and destroying cancerous cells before they develop into problematic tumors). In some ways, this “immune sensitizing” or “priming” effect of WGP is reminiscent of the activity of monoclonal antibody therapy (Herceptin, Rituxan, Campath-1H, and Erbitux) that is now being used to treat patients with metastatic breast carcinoma, non-Hodgkin’s lymphoma, chronic lymphocytic leukemia, and metastatic colon carcinoma, respectively. Additional studies have shown that adding WGP beta-glucan to the immune system (via oral or injection routes) can help to leverage the body’s existing immune mechanisms to target any pathogen or tumor cell.

It’s important to repeat and emphasize that the term “beta-glucan” can be used to describe a wide rage of polysaccharide molecules derived from yeast, fungi, seaweed, and a variety of cereals and other plants. WGP is a specific (patented) form of beta-glucan that is described as a “linear glucose molecule with a ‘beta-1,3/1,6’ branch point extended by a long beta 1,3 oligosaccharide.” The slight molecular differences between WGPs and other forms of beta-glucan are subtle, but important when it comes to specificity, bioactivity, efficacy, and safety. The U.S. Food and Drug Administration considers yeast-derived WGP (from baker’s yeast = Saccharomyces cerevisiae), to be “GRAS” (Generally Recognized As Safe) because of its long history of safe consumption as part of the food supply. Ongoing FDA-monitored clinical trials are investigating a soluble (injected) version of WGP beta-glucan as an adjunct therapy to chemotherapy in cancer treatment.

As discussed in Chapter 3, it is well-known that any type of “over-stress” may lead to increased susceptibility to upper respiratory tract infections. For example, both physical and psychological stressors can result in measurable immune challenges with reductions in key immune system components, such as neutrophils, natural killer (NK) cells, T cells, and B cells. The net effect of an ongoing immune challenge is a weakened immune system, which often results in URTIs as well in generalized reductions in energy levels, mood, and quality of life. Lifestyle factors, such as improved coping with daily stress and getting adequate hours of nightly sleep, may influence the immune response and improve a range of immune system parameters, including immune cell populations, antibody production, and cytokine response. Biological response modifiers such as WGP are effective at enhancing the innate immune response and improving the microbicidal activity of neutrophils, macrophages, and natural killer cells against a variety of pathogens. In several studies, WGP has been shown to reduce the risk of URTIs after stressful events, as well as reduce postoperative infection rates and shorten intensive care unit stay duration among hospitalized patients.

A recent study published in the Journal of Sports Science and Medicine (2009) showed that WGP beta-glucan is able to reduce URTIs (upper respiratory tract infections) and improve overall mood state in over-stressed subjects. In this study, marathon runners were used as a model of over-stress, with results showing a clear reduction in URTI symptoms in the subjects taking WGP beta-glucan versus those taking a placebo. Subjects also showed a significant improvement in measures of overall health and psychological well-being including reduced fatigue and increased vigor (physical and mental energy). During the course of the four-week treatment period, subjects in both treatment groups, 250mg and 500mg beta-glucan, reported fewer URTI symptoms, better overall health, and a more positive mood state compared to placebo.

A wide range of efficacy studies have been conducted on purified WGP beta-glucan, with results showing convincingly that daily supplements of 250-500mg are able to effectively reduce URTIs (upper respiratory tract infections) and improve mood state (energy/fatigue/vigor) under various conditions of physical and psychological stress. Due to problems with purity and bioactivity, however, it is unlikely that “generic” or “mixed” beta-glucan supplements would generate the same efficacy at such a low daily dose — making it important for consumers and health professionals to look for specific yeast-derived WGP beta-glucans that contain the research-proven “1,3/1,6” branching structure.

Illness and stress impact the immune system in both physical and psychological ways. The ability to naturally prime our immune system function back toward optimal levels of functioning represents both the next frontier of immune system support, and also the next frontier of how we think about our overall wellness and quality of life.

References

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The Immune Miracle – Chapter 5 – Eating for Immunity

The Immune Miracle

The all-natural approach for better health, increased energy, & improved mood.

Shawn M. Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN

 

Chapter 5

Eating for Immunity

The first thing to keep in mind when it comes to supporting the immune system with lifestyle interventions such as diet, exercise, stress management, and dietary supplements, is that they’re ALL important in their own specific way. You can’t neglect one and expect the others to “pick up the slack” or expect a supplement to “make up” for a poor diet. That said, dietary supplements can be an easy, safe, and effective way to help your immune system “get an edge” when you’re under stress or find your systems depleted or run down.

When it comes to dietary supplements, we need to also consider that there is a huge difference between chronic supplementation (to support the immune system on a regular basis) and acute supplementation (to bolster immune system activity to battle an existing infection). For example, the popular immuno-stimulant herb echinacea appears to be quite effective (when standardized for the right compounds) in stimulating immune system activity to battle a new infection – but it is not recommended for prolonged or continuous use, due to concerns over cellular toxicity. Likewise, vitamin C and zinc would be appropriate at low doses for chronic “protection”; whereas, higher levels are effective on a short-term basis for direct activity against invading pathogens.

You might remember from the Introduction of The Immune Miracle, that the primary key to bolstering immunity is, of course, to protect our bodies from infection in the first place. The last chapter (Chapter 4) gave an introduction to the concept of immune system priming. The next chapter (Chapter 6) goes into even more detail about how to most effectively prime our immune system function for optimal health and wellness. Some of the supplements covered in this chapter help to maintain normal immune system function, while others actively promote or stimulate immune function above normal levels. The latter approach is one that should not be undertaken lightly, and then only for a short period of time, because as indicated in earlier sections, a chronically stimulated immune system can be just as bad as a chronically suppressed immune system: both can lead to myriad health problems.

When it comes to protection (or prevention), we’re primarily talking about strengthening the immune system. It is always a good idea to keep your immune system “humming” throughout the year (not just when cold and flu season comes rumbling into town). The sections that follow provide a number of points to consider for supporting immunity, including nutrition, exercise, rest, fluid intake, and exposure to pathogens.

Exposure to pathogens

Viruses cause colds and flu; bacteria can cause all sorts of unpleasant effects (gastrointestinal cramps, fever, diarrhea, etc.). Probably the most effective way to reduce your exposure to any pathogens is to wash your hands as frequently as possible. One of the primary ways that viruses and bacteria are transferred between people is through “secondary contact” – someone with the “bug” touches something, like a handrail or doorknob; then, you touch the same object and pick up the “bug” there. Frequent hand washing can reduce the chance that you’ll transfer those pathogens from your hand to your eyes or nose, where they’ll enter and begin to infect your body.

Fluid intake

Why is it that our mothers and grandmothers always made us drink more fluids when a cold came on? Mostly, it’s because your body needs that extra fluid to “flush out” the infection – via several routes, including increased mucous production. With the more severe influenza infections, dehydration can result from fluid lost from vomiting and diarrhea; so, be sure to replace all losses plus drink a bit extra for good measure.

Exercise

Regular physical activity is a vital part of maintaining optimal immune function: those who exercise at a moderate level at least a couple of times each week are far less likely to get sick compared to sedentary individuals. On the other hand, be aware that extremes of exercise – whether extremely intense or extremely long in duration (such as marathons or triathlons) – have been associated with reduced immune protection and increased risk of infection (primarily in competitive athletes).

Nutrition

When it comes to optimal nutrition, any significant nutrient deficiency can impair functioning of the immune system. As such, it is always wise to include a complete multivitamin supplement as part of your total immune system support. In a multivitamin, be sure to look for one that supplies at least the recommended daily allowance (RDA) levels for the nutrients listed below. Many popular products contain some of them; so, check the labels and add additional amounts as needed to reach the suggested intake. To round out your nutrient armory, consider adding additional amounts of key amino acids such as N-acetyl-cysteine (1-2 grams per day) or glutamine (1-5 grams per day) – both of which have been linked to elevated immune system responses. Finally, there are a number of immune-stimulating herbs and herbal blends available,  the most effective of which seem to be echinacea, goldenseal, and astragalus.

Immune-friendly Nutrients

Nutrient Daily Value (Adults) Optimal Intake for Immune Support
Vitamin A 5,000 IU 5,000 IU with at least 50% derived from beta-carotene (women who are pregnant, or who may become pregnant should NOT exceed the RDA for pre-formed vitamin A unless directed to do so by a personal physician)
Vitamin C 60 mg 250 – 1,000mg
Vitamin E 30 IU 30 IU from natural mixed sources including both tocopherols and tocotrienols
Vitamin D 600 IU 1,000 – 2,000 IU
Mixed Carotenoids 5-6 mg 5 – 50 mg
Iron 18 mg 18 mg
Selenium 62 mcg 100 – 200 mcg
Zinc 15 mg 15 – 45 mg

 

Astragalus has been used as an herbal “tonic” for centuries in Traditional Chinese Medicine (TCM) and in Native American folk medicine. As a tonic, astragalus is used primarily as a “prevention” herb throughout the cold and flu season – a different usage than the more popular echinacea, which is best used for early stage treatment as soon as you feel a cold or flu coming on. Research studies have shown that astragalus can help fight bacteria and viruses by enhancing various aspects of the body’s normal immune response, i.e. enhanced function of specific immune system cells such as T cells, lymphocytes, and neutrophils. In TCM, astragalus is often combined with other “tonic” herbs such as ginseng, cordyceps, or ashwagandha, to keep the immune system “humming” during periods of high stress; each of these appear to be somewhat effective in increasing energy levels and (possibly) enhancing the immune-stimulating effects of astragalus.

Echinacea is the “King” of the immune function herbs (with over 300 scientific studies attesting to its immune enhancing effects). It is important to note that the primary use of echinacea is in the acute (short-term) treatment of the common cold – NOT for prolonged use (past a few weeks) as general immune system support. Also, echinacea is generally not recommended for use by individuals with autoimmune disorders (such as multiple sclerosis or rheumatoid arthritis) due to its immune stimulating properties. The best use of echinacea is immediate consumption following acute exposure to an infected individual (meaning that as soon as Aunt Mary coughs on you, you should reach for the echinacea capsules).

Goldenseal is a popular herbal remedy for immune system stimulation, due to its high content of berberine. Because of the “endangered” status of goldenseal, however, many consumers (and supplement manufacturers) are turning to other berberine-containing herbs such as barberry and Oregon grape, which also appear to be quite effective alternatives for immune system support. Berberine has been shown to block the adherence of various infectious bacteria (such as streptococci) to the body’s respiratory linings. However, berberine-containing herbs are known to cause uterine contractions, so they should be avoided during pregnancy.

A number of mushrooms are used in TCM to support immune system strength. Among the more popular are Shiitake, Maitake and Reishi – all of which contain various polysaccharide and amino acid components that may help stimulate immune cell activity and get the immune system “ready” to do battle with invading pathogens. Although they are not completely understood, current theory suggests that the complex polysaccharides and small protein structures present in herbs such as astragalus and in mushrooms act as immuno-modulators, because of similarities between these compounds and the cellular surfaces of pathogenic bacteria (though the herbs lack the infectivity that pathogens have).

Nettle leaf is an herbal treatment used for symptoms of hay fever and other mild allergic conditions. It may act as a gentle antihistamine, helping to alleviate sneezing, nasal congestion, and itchy, watery eyes without many of the common side effects of synthetic antihistamines (nervousness, insomnia, drowsiness).

Probiotics, which are also called “beneficial bacteria”, are quite effective for supporting immune function. The most popular varieties used in dietary supplements, Lactobacillus acidophilus and Bifidobacteria bifidum, have been shown in hundreds of studies to “boost” immune function via their effects on increasing white blood cell numbers, activity, and effectiveness. Used in conjunction with pre-biotics (indigestible carbohydrates that “feed” the growth of friendly bacteria in the intestines) such as fructo-oligosaccharides (FOS), probiotic organisms can displace certain pathogenic microbes in the intestines to help prevent disease. Typical dosage recommendations are in the 2-4 billion organisms/day range. Be careful to select a product that is fresh and has been transported and stored under proper conditions (refrigeration is best).

Vitamin C is the perennial immune-booster and cold-fighter. Despite the exaggerated old wives’ tale of vitamin C preventing the common cold, it is clear that regular consumption of higher than RDA amounts of vitamin C (500mg to 2 grams daily) can help reduce the duration and severity of colds. In fact, clinical studies now suggest that about 1 gram of vitamin C consumed on a regular basis throughout the cold and flu season can reduce cold incidence by about 20% and cold duration by almost 40%. Vitamin C can also act as a natural antihistamine to help open up congested airways. In some people, however, high doses (500mg or more) can produce mild diarrhea or gas, so you may need to experiment to find the most effective dose for you (reduce intake until symptoms disappear).

Often used in conjunction with vitamin C are a wide variety of bioflavonoids, such as quercetin, rutin, hesperidin, and a number of  catechins and polyphenols found in green tea, grape seed, and pine bark extracts. All possess powerful antioxidant functions that can both strengthen immune system cells and protect healthy body tissues from damage; some, such as quercetin, may also work as an antihistamine. Taken separately, or in combination in “mixed bioflavonoid” complexes, these phytochemical compounds can be taken at dosages of several hundred milligrams per day to help prevent infections and alleviate mild symptoms of colds, flu, and allergies such as hay fever.

Vitamin A is an effective immune system nutrient because it helps keep bacteria and viruses from penetrating the protective mucous membranes (mouth, nose, stomach, lungs) and gaining a foothold in the body. Since vitamin A is a fat-soluble vitamin, people on low-fat diets may be limiting their consumption of foods rich in vitamin A (liver and dairy) and should consider a supplement. For men and postmenopausal women, vitamin A is considered relatively safe up to 25,000 IU (7,500 mcg of “retinol equivalents” – or RE) per day, but it is best to avoid dietary supplements with more than 5,000 IU of “pre-formed” vitamin A in favor of supplements that provide at least half of their vitamin A content in the form of natural beta-carotene. In pregnant women, or in those who could become pregnant, less than 10,000 IU (3,000 mcg RE) per day is more prudent, as high-dose vitamin A is linked to birth defects and other damaging effects in the developing fetus. All women considering becoming pregnant should discuss vitamin supplementation with a personal physician – especially for vitamin A supplements. A safer alternative may be to consider a mixed-carotenoid supplement, because beta-carotene can be converted into vitamin A in the body, but only at levels which the body requires.

Selenium is a building block of the body’s key antioxidant enzymes, glutathione peroxidase (GPx). GPx is also thought to play a key role in helping immune system cells protect us from invading viruses and bacteria. Selenium has shown positive results as an important immune system nutrient in studies of cancer (some forms of which may be caused by viruses), AIDS, and chronic fatigue syndrome. When combined with zinc, these two nutrients provide a boost to general immunity. Since few Americans get the recommended amounts of either selenium or zinc from their diets, a dietary supplement may be needed – especially during the cold and flu season. To achieve intake levels associated with enhanced immunity, consider a supplement providing selenium (200mcg/day) and zinc (15-30mg/day) together.

Zinc lozenges have become one of the most popular natural approaches to treating the common cold, and there is actually some good scientific evidence to support their use. Zinc lozenges appear to reduce cold symptoms, such as sore throats, hoarseness, and coughing – and may even be able to shorten the duration of colds by a full day or so. Like vitamin C, zinc is an essential nutrient for optimal functioning of the immune system; both offer significant antiviral activity when consumed at elevated levels for a short period of time. It appears, however, that some forms of zinc lozenges may be more effective than other forms, due to the total amount of ionized zinc that the lozenge actually releases into the mouth and throat. At least one study has shown that lozenges containing zinc gluconate plus citric acid, sorbitol, or mannitol may not deliver high enough levels of ionized zinc; whereas, lozenges which contained glycine (an amino acid) appeared to deliver a higher quantity of ionized zinc.

Vitamin D is a fat-soluble vitamin that acts as a steroid hormone (the body can make its own vitamin D from cholesterol in the skin after being triggered by the sun’s UVB rays). Thus, factors such as sun exposure, use of sunscreen, geographic location, gender, age, race, and others will influence a person’s vitamin D status. Vitamin D, as a steroid hormone, influences virtually every tissue system in the body, including our bones, intestines, pancreas, brains, muscles, cardiovascular system, and cell growth cycles (which are related to cancer risk). In addition to the long list of biological functions of vitamin D listed above, vitamin D also acts as an immune system modulator – preventing excessive expression of inflammatory cytokines and increasing the “oxidative burst” potential of macrophages. Vitamin D dramatically stimulates the expression of potent anti-microbial peptides which exist in neutrophils, monocytes, and NK cells – as well as in the epithelial lining of the respiratory tract where peptides play a role in protecting the lung from function.

According to research published in the New England Journal of Medicine (2007), most of us (as many as 1 billion people worldwide) have a vitamin D deficiency. Some of the most common risk factors for vitamin D deficiency include:

  • Living at Northern latitudes (anywhere above San Francisco or Philadelphia or London – no vitamin D is made in the skin at a latitude of 52-degrees-N from October to March, because the atmospheric ozone filters out the UVB rays of the sun)
  • Failure to get at least 15 minutes of direct sun exposure daily
  • Being dark-skinned or African-American
  • Being elderly (those over 50 make only 25% of the vitamin D of a 20-year-old)
  • Being overweight.

A “normal” range of vitamin D in the blood is 30-74mg/mL – and an “optimal” level suggested by most research is 50-70mg/dL (for protection from heart disease and cancer). Being in full sun for 15-30min in the summer will produce approximately 20,000IU of vitamin D, which is released into the circulation within 48 hours (assuming person is light-skinned, non-elderly, and of normal body weight).

Vitamin D reduces cell proliferation and increases cell differentiations. It also slows the growth of new blood vessels and reduces inflammation – each of which can reduce the risk for certain cancers. In numerous studies, higher intakes of vitamin D and higher vitamin D status have been linked with reduced rates of cancer. A study from Creighton University showed a 77% reduction in cancer diagnoses (with 1,100IU/day of vitamin D in postmenopausal women). Another, the Health Professionals Follow-up Study (HPFS), showed a reduction by half in colon cancer rates  when comparing the subjects with the highest to the lowest vitamin D concentrations.

Scientific evidence also suggests that vitamin D deficiency is responsible for immune-related conditions including autism and asthma. For example, the seasonal vitamin D deficiency that spikes during the winter months (when sun exposure is reduced) has been associated with immune system dysfunction, including autoimmune diseases such as multiple sclerosis (MS), type 1 diabetes, rheumatoid arthritis, and autoimmune thyroid disease. Many scientists have even suggested that the vitamin D deficiency in the winter months may be the seasonal trigger for influenza outbreaks around the world.

Flu epidemics rear their heads in the winter (when vitamin D levels are low) and retreat in the summer (when vitamin D levels are higher); this is despite the fact that influenza viruses are found in the population year-round (but epidemics do not “break out” until vitamin D levels fall). Vitamin D levels are lowest (in the Northern hemisphere) from November through May (7 months) and highest (enough to prevent flu outbreaks) in from June through October (5 months).

Why Vitamin D Supplements Are Needed

Only a very few foods are a good source of vitamin D, including fortified dairy products and breakfast cereals, fatty fish, beef liver (too high in vitamin A for vitamin D to be absorbed), and egg yolks. Cod liver oil is also a good source of vitamin D, but also tends to contain too much vitamin A, which can interfere with the absorption and activity of vitamin D in the body. Researchers from Creighton University have estimated that 3,000IU/day of vitamin D (total intake including food and supplement sources) is required to assure that 97% of Americans will achieve desired blood levels of 35ng/mL.

The two forms of vitamin D found in dietary supplements are D2 (ergocalciferol) and D3 (cholecalciferol). D3 is the preferred form because it is chemically equal to the form of vitamin D produced by the body, and is 2-3 times more effective than the D2 form at raising blood levels of vitamin D. A daily dose of 2,000IU of vitamin D3 would be expected to raise blood levels by 20mg/mL – which is about the amount of “deficiency” that the average person might expect to have (especially during the winter months in a Northern-latitude city in the USA).

 

The Immune Miracle – Chapter 4 – Priming Your Immune System

The Immune Miracle

The all-natural approach for better health, increased energy, & improved mood.

Shawn M. Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN

 

Chapter 4

Priming Your Immune System

As discussed in the last chapter, the relationship between stress and decreased immune function is well-established by researchers around the world. Chronic stress can cause deleterious effects on the immune system by reducing the responsiveness of the innate and adaptive systems (so we get sick more frequently) and increasing inflammatory mediators (so we’re likely to experience daily fatigue, moodiness, and pain). Psychological stress reduces immune cell populations, lowers antibody production, and alters cytokine responses — though these are biochemical changes that none of us “feel” in our bodies on a day-to-day basis.  What we “feel” is whether or not we’re sick, whether or not we have energy or are in a good or bad mood,  whether or not we feel motivated to get up and get things done. With a dysfunctional immune system, we tend to feel tired, moody, confused, irritable, tense, and simply “off” of our best game. But, with a properly primed immune system, we’re less likely to get sick, and we’re more likely to have the high levels of vigor that most of us describe as feeling energetic, happy, clear-headed, motivated, and “in the zone” when it comes to our mental and physical performance.

Sounds great, right? But how do you take your stress-suppressed immune system and “prime” it back into an optimal state of function? A variety of dietary supplements have been studied for the prevention and treatment of both experimentally-induced and naturally-occurring colds, including: Echinacea, vitamin C, ginseng, vitamin E, and zinc. You can read about these and others in Chapter 5.

In a recent research study conducted by SupplementWatch, the physical and psychological effects of a natural yeast extract containing “whole beta-1,3/1,6-gluco-polysaccharide” (the WGP mentioned earlier) were studied in a group of “stressed out” volunteers.  In previous clinical trials, WGP has been shown to reduce the severity and duration of upper respiratory tract infections (URTIs) in both stressed and non-stressed subjects. In laboratory studies, WGP has also been shown to enhance the microbicidal activity of innate immune cells (to directly destroy viruses and bacteria) as well as to increase the survival time of animals challenged with a variety of pathogens in vivo.

Therefore, WGP already has a good track record for being effective in reducing the incidence or severity of URTI in humans whose immune systems have been affected by chronic stress. In the most recent study, SupplementWatch reported the effects of using WGP on the physical and psychological well-being of healthy women under moderate levels of psychological stress. The study employed a series of subject self-assessment questionnaires that addressed overall health status and URTI symptoms. In addition to evaluation of subjects for physical health, a psychological assessment known as the Profile of Mood States (POMS) was conducted. A key objective of the study was to explore how 12 weeks of WGP supplementation (versus a placebo) affected URTI symptoms and indices of well-being under conditions of moderate psychological stress.

The study used a randomized placebo-controlled, double-blind design. Seventy-seven women (average age: 41 years old) were screened for “moderate” levels of stress and randomly assigned to take either 250 mg/day WGP or a look-alike placebo. Subjects self-administered the allotted capsule once daily in the morning for 12 weeks.

Results showed that women supplementing with WGP had significant improvements in measurements of their physical health as indicated by a reduction in URTI symptoms, such as sore throat, stuffy or runny nose, and coughing – by more than half! See Figure 1 below.

Figure 1.  URTI Symptoms

 

When psychological health was measured, women in the WGP group had a significant 29% increase in overall mood and well-being – indicating that they simply “felt better” in a variety of ways (energy, mood, mental function) as a result of their superior immune system function. See Figure 2 below.

Figure 2.  Global Mood State Score (POMS)

 

This recent study of WGP supplementation in stressed women shows us that a stress-suppressed immune system can effectively be primed back to normal levels of activity, resulting in better physical health (fewer episodes of cold symptoms) and better mental health (improved measures of vigor and well-being). During the course of the 12-week supplementation period, subjects adding WGP to their diets (250mg/day) reported fewer URTI symptoms (indicating better physical health – see Figure 1) and higher overall Global Mood State (indicating superior psychological health – see Figure 2) compared to moderately stressed subjects taking a daily placebo.

As indicated in earlier chapters, WGP has been shown to bind to specific receptors of innate immune cells (CR3), priming them to be more effective in killing foreign challenges.  This binding site preferentially recognizes WGP over other forms of polysaccharides, resulting in a significantly higher level of immune system activation as compared to other immune modulators.  The specificity of the activation mechanism and preferential binding of WGP on the CR3 receptor site of innate immune cells also explains the lack of effect on URTI symptoms reported with other types of WGP supplementation (such as the generic “beta-glucans” that can be extracted from cereals).

This most recent study shows that improving immune system function with specific yeast-derived WGP has a noticeable effect on maintaining health and positive mental attitude in psychologically stressed individuals.  Daily supplementation with WGP reduced the incidence of symptoms associated with URTIs and improved psychological well-being.

The Immune Miracle – Chapter 3 – Stress and Your Immune System

The Immune Miracle

The all-natural approach for better health, increased energy, & improved mood.

Shawn M. Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN

 

Chapter 3

Stress and Your Immune System

We know that during periods of increased stress, there is often also an increase in the incidence of certain chronic “immune-related” conditions, such as asthma, allergies, and rheumatoid arthritis, as well as of gastrointestinal ailments such as irritable bowel syndrome (IBS) and Crohn’s disease. This is quite interesting, because each of these conditions is considered to have an autoimmune component to it—meaning that one’s own immune system has gone a bit haywire and has started to attack one’s own tissues. In these cases, doctors often prescribe synthetic versions of cortisol (your body’s primary stress hormone) as a way to suppress an overactive immune system, and it works quite well—but only for a short period of time. The problem with using synthetic cortisol as a medication, however, is that too much of the stuff, or even a modest amount for too long, leads to the very same tissue breakdown and metabolic disturbances present during chronic stress.

Medical researchers have known for more than sixty years that chronic or repeated bouts of stress will lead to a shrinking of the thymus gland (one of the key immune tissues in the body) and to a general suppression of immune-system strength via an inhibition of white-blood-cell production and activity. Cortisol suppresses the ability of white blood cells to secrete chemical messengers (interleukins and interferons), so the different varieties of immune-system cells are unable to communicate with each other in order to effectively fight off infections. Finally, and most remarkably, is the fact that cortisol can actually act as a signal to many immune-system cells to simply shut off and stop working (that is, the cells die).

Now, why would stress and cortisol have all of these detrimental effects on the immune system? You would think that during times of stress, the body would want to increase its resistance to invading pathogens (bacteria and viruses) rather than decrease this vital protection—but this is clearly not what happens. To answer this question, we need to consider the timing of the stress response, where we see that immune function is actually stimulated by stress for a short period of time (a few minutes). This short blast of immune-system stimulation appears to be used by the body to “wake up” existing immune-system cells, as well as to “clear out” cells that fail to work properly due to normal cell aging.

This is all very good: now, you have a short-term stressor that has ramped up immune-system activity and you’re ready to fight off the invading bugs. The problem occurs when a prolonged stress response sends these finely regulated systems into complete chaos. During periods of chronic stress, cortisol levels remain elevated and immune-system integrity begins to suffer. Not only do the chronically stimulated immune-system cells start to break down (losing their ability to fight off invading pathogens), in some cases, they can start unleashing their destructive properties on the body’s own tissues, resulting in a variety of allergies, as well as in autoimmune diseases such as multiple sclerosis, lupus, fibromyalgia, and rheumatoid arthritis.

Confused yet? If not, then you should be, because most of the world’s top immunologists and stress physiologists are baffled by the fact that stress increases immune-system function on the one hand, but then turns around and dismantles one of our most important protective systems on the other. One of the proposed reasons for this “Jekyll and Hyde” effect of cortisol has to do with the fact that, while a stimulated immune system is good on a short-term basis, undergoing this stimulation long-term may actually lead to autoimmune diseases (wherein the immune system attacks the body’s own tissues).

It makes good sense for cortisol to stimulate immune-system activity during stress, and when cortisol levels return to normal (after the stress is over) for overall immune-system activity to do so, too. Unfortunately, our modern high-stress lifestyles don’t allow cortisol levels to return to normal. Consequently, one of the body’s “safety valves” comes into play, whereby chronic exposure to cortisol causes the immune-system cells to break down, thus preventing autoimmune diseases, but also reducing our ability to ward off future infections and increasing our risk for many diseases.

Speaking of autoimmune diseases, it is important to make the point that glucocorticoid drugs (powerful synthetic versions of our cortisol stress hormone) are routinely used by physicians to combat autoimmune diseases. If we think of autoimmune diseases as conditions wherein an overactive immune system attacks our joints (rheumatoid arthritis) or nerve cells (multiple sclerosis) or connective tissue (lupus), then it is logical to knock down this overzealous immune system with a huge dose of cortisol (glucocorticoids). In this way, cortisol can be thought of as our “friend” by suppressing immune-system activity. However, cortisol can also be thought of as our “enemy” because of the memory problems, muscle loss, weight gain, and other side effects experienced by patients injected with high doses of glucocorticoids. Unfortunately during times of stress, these very same autoimmune diseases tend to flare up—which is confusing, because the stress-induced rise in cortisol would be expected to reduce immune-system activity and actually help control the diseases. Again, it probably comes down to timing, with short-term stress causing a temporary stimulation of immune activity and, thus, an increase in the symptoms of the autoimmune condition.

Studies in both animals and humans have noted a reduction by as much as 50% in levels of immune-system cells called natural killer cells following exposure to various forms of stress. Natural killer cells (NK cells) typically function within the immune system to identify viruses and cancer cells. In one study of breast cancer patients, the level of emotional stress caused by the initial cancer diagnosis was directly related to NK cell activity. In these women, a higher stress level predicted a reduced ability of NK cells to destroy cancer cells as well as a poorer response to interventions aimed at improving NK cell activity. From animal studies, we know that cortisol not only suppresses the number and activity of NK cells, but also promotes the synthesis of new blood vessels in tumors (a process called angiogenesis) and accelerates the growth of certain kinds of tumors. The bottom line here may be that chronic stress can accelerate the growth of cancer cells in the body as well as block the body’s ability to battle the disease.

Heightened stress levels have also been linked to adverse effects on the balance of intestinal microflora, which are known to respond to changes in both diet and stress level. These beneficial bacteria live in our intestinal tract, and while they are intimately involved with optimal gastrointestinal function, they also play a vital role in helping to support immune function. In a study of fighter pilots preparing for simulated battle (definitely a stressful event), distinct reductions were noted in the numbers of “good” bacteria (lactobacilli and bifidobacteria), along with a corresponding increase in the numbers of “bad” bacteria (E. coli, enterobacteria, and clostridia). The outcome for these pilots was, predictably, a sharp increase in their reported incidence of sore throats, headaches, colds, diarrhea, and upset stomachs.

In some stress-management clinics, the primary determinants of whether or not a person will get sick include:

-The number of major life events in the past year (divorce, death in the family, change in job or location, etc.)

-A psychological perception that daily demands exceed coping resources and/or support system

-Current emotional state

Of this short list of three “sickness determinants,” researchers have found that the overall degree of psychological stress is strongly related, in a dose-response fashion, to URTIs (upper-respiratory-tract infections) and other breakdowns in immune-system integrity (such as gastrointestinal health). This means the more stressed you are, the more likely you are to get sick.

Numerous studies in animals and humans have shown that both acute and chronic stress increases susceptibility to infectious diseases. In particular, the risk of upper-respiratory-tract infections (URTIs) is sharply increased, so that people who are under the greatest stress (or who deal with it poorly) are the ones who most often get sick. Students catch colds during exam week; accountants get sore throats in April, when they’re filing dozens of last-minute tax returns.

Swedish researchers have found chronic stress to increase the occurrence of yeast infections, a consequence likely due to the overall suppression of immune-system activity from chronic stress. Brazilian researchers have linked elevated stress levels to both depression and suppressed immune function, and have suggested that chronic stress may contribute to the development of certain forms of cancer. In a series of experiments, results show that various cellular and molecular aspects of the immune system are impaired during chronic stress and depression, yielding, for example, high levels of cortisol and inflammatory cytokines, and reduced the numbers and activity of T cells and NK cells: the specific immune-cell types responsible for immune surveillance of cancer tumors.

We have known for many years that some forms of cancer are related to increased levels of psychological stress. Researchers from the University of Wisconsin Medical School have recently shown that breast cancer patients have a flattened cortisol rhythm (resulting in an elevated 24-hour exposure to cortisol) that predicts a shorter survival time.

So, after all this discussion about the suppression of immune-system function by stress, who do you think gets sick most often? What demographic group, among all others, suffers from the highest incidence of stress-related disease?

*          Wealthy investment bankers? No.

*          Stressed-out college students? No.

*          Single mothers working two jobs and driving beat-up junkers? Yes!

The most direct example of the chronically elevated human stress response can be observed every day in the lives of a large part of the American (and worldwide) population. These are the folks who are driving a junker car (and hoping it makes it) to their second job. They are hoping the money from that second paycheck will last until the end of the month when the bills are due. They are not the people whom you see commiserating with each other about their terrible jobs on sitcoms. It is the constant unrelenting stress of making ends meet, job instability, sleep deprivation, poor diet, lack of outlets for stress, and overall lack of control that combine to increase the risk of disease by a factor of five to ten!

Unfortunately, none of the information or recommendations that follow in The Immune Miracle will alleviate the actual stressors encountered by the “working poor” or by the “working middle class” (wherever you choose to draw the economic line)—but much of what follows can be used to reduce the damage wreaked by stress on our immune systems. Further, by countering the stress-induced immune system dysfunction, we can protect our health and improve our daily feelings of vigor and well-being.

The Immune Miracle – Chapter 2 – Immune System Overview

The Immune Miracle

The all-natural approach for better health, increased energy, & improved mood.

Shawn M. Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN

 

Chapter 2

Immune System Overview

We typically think of the immune system in two parts – the “innate” and the “acquired” (adaptive) immune systems. After the “barriers” to pathogens, such as our skin and the mucous membranes surrounding our airways and intestinal linings, the innate immune system is our primary, fast-acting line of defense against invading bacteria and viruses, environmental toxins, and even against damaged cells, including cancer cells. The adaptive immune system is what most people think of when they consider the immune system, because it’s the part of our immune system that “learns” to protect us from specific diseases such as measles and chicken pox. Our adaptive immune system enables us to develop these diseases just once (or be vaccinated against them), because the adaptive system has learned to recognize and destroy that particular virus if we ever encounter it again. The specificity of the adaptive immune system is amazing and is crucial for our survival; yet, it suffers from being a delayed response (several days or weeks for optimal development) and requires action from the innate immune system to be initiated.

As mentioned in the Introduction, our immune systems are comprised of a complex network of multiple parts communicating and interacting with each other. In addition to the skin and mucous membranes that “block” infections, we also have acidic and enzymatic secretions in the stomach and in our the tear ducts of our eyes that can destroy viruses and bacteria before they gain entry into the body. The innate immune system also encompasses a group of serum proteins called the “complement” system that can directly kill or dissolve pathogens or “tag” them for destruction by certain immune cells (called macrophages, they can engulf and destroy pathogens by a process called phagocytosis).

Cells of the innate immune system include Macrophages, Neutrophils, and Natural Killer (NK) cells. Macrophages perform day-to-day functions as “garbage collectors” and “handy men,” cleaning up damaged cells and cellular debris; its not glamorous work, but it’s vital to our well-being and optimal function. However, as soon as we encounter a bacteria, our macrophages quickly turn from garbage-men to Superman and leap into action to fight the invaders.

As they fight bacteria, macrophages send out hormone-like messengers called cytokines that alert other immune system cells such as neutrophils to join the fight. Within a very short period of time, cytokine signaling induces a full-blown “inflammatory” reaction that “walls off” or “quarantines” the infectious invaders and sends out the alert to the rest of the immune system – and it’s the innate immune system that’s responsible for the initial reaction and the ultimate coordination of the different immune system cells.

Primed Versus Stimulated

You can see how important it is to keep your innate immune system properly “primed” for rapid action, but we also want that activity to be “smart” – so we attack only the “bad guys” (infectious pathogens) and not the “good guys” (our own healthy tissues). One way research has shown effective to actively prime our innate immune system for rapid and intelligent activity is through exposure to yeast.

The health benefits of yeast have been known for many years, but it was only in the 1960’s that scientists were able to identify the natural compounds in the cell walls of yeast, called “whole-gluco-polysaccharides” (WGP) as the components responsible for improved immune system function. When we eat yeast (as in bread or beer), the WGP particles are actively absorbed and transported from the small intestine to the immune system by macrophage cells. WGPs are absorbed through a particular region of the small intestine known as Peyer’s patches, an area which immunologists have shown to be comprised of a specialized concentration of epithelial cells that act to alert the body when a pathogen is present in the system.

After transport and signaling via the Peyer’s patches, the WGPs are engulfed (phagocytized) by macrophages and broken down into active fragments that interact with specialized receptors (called “CR3” receptors) on neutrophils and NK cells – causing these cells to become “primed” and ready for action. This priming effect is very different from typical approaches to “stimulating” immune system activity, because while a “stimulated” cell is immediately turned on and starts looking for something to attack, a “primed” cell is only in “standby” mode: it does not turn on its “attack” mode until it encounters a true pathogen. The priming effect is possible because the CR3 receptor has two binding sites – so when WGP occupies one site, the neutrophil “gets ready” – and when a virus occupies the other site, the neutrophil is immediately stimulated to destroy it.

The main source of WGPs in the human diet is from brewer’s or baker’s yeast (Saccharomyces cerevisiae), but purified yeast extracts containing specialized WGP particles are also available as dietary supplements. In supplements, WGP particles may be generically referred to as “beta-glucan” (see Chapter 6). However, there can be important molecular differences between different types of WGP particles – and even the slightest structural difference can affect bioactivity at a cellular level. For example, one form of WGP (a type with a 1-3/1-6 branching structure) has been shown to increase levels of two cytokines in the blood (INF-y and TNF-a), both of which play an important role in regulating the body’s immune response. But, an equally important finding was that this type of WGP does not cause any increase in another cytokine (IL-1), which can cause the symptoms of fever, chills, and muscle aches that are associated with active infections and often with other immune “stimulating” supplements. Using WGPs as daily dietary supplements (250-500mg/day) can be an effective and safe approach to actively nourishing and priming your immune system for optimal health and well-being. In fact, results from a 1999 study published in the American Journal of Clinical Nutrition showed that even consuming huge doses of WGP (15 grams per day or 30-60 times the recommended daily dosage) resulted in no adverse effects.

Obesity Infection?

It turns out that comparing the “spread” of obesity to an “epidemic” like the flu may not be very far off the mark. There is a growing body of scientific evidence that obesity might actually be caused by an infectious virus known as Adenovirus 36 (AD36). Researchers at several universities have shown that AD36 infection is related to a higher rate of fat storage in adipocytes (fat cells) – an effect thought to be due to the ability of the AD36 virus to “turn on” certain genes involved in fat production and storage. In laboratory studies of isolated fat cells, the AD36 virus has been shown to infect immature fat cells (called pre-adipocytes) and stimulate them to develop faster than normal as well as grow in both number and size.

It’s interesting that rates of AD36 infection in obese individuals are more than double those of the non-obese. In a recent study of AD36 infection among obese children (ages 8-18), researchers from the San Diego School of Medicine and the University of California found that the majority (78%) of children who tested positive for AD36 infection were obese – weighing an average of 35-50 pounds more than non-infected children.

AD36 is currently the only virus linked directly to human obesity; and, it raises the tantalizing idea that improving our immune system function may help protect us from the fat-storage effects of AD36 – and possibly, even help those who are already infected.

Inflammation and Immunity

The word “inflammation” is derived from the Latin “inflammare”—meaning to “set on fire”—because an injury or infection is typically red, warm, and painful. Think of pain and inflammation as different sides of the same coin: they coincide with each other, but are driven by different—yet related—biochemical factors.

Pain and inflammation are normal body processes. Without them, you would literally not be able to survive for very long. Pain is a signal to your body that damage is occurring, and you need to stop doing whatever is causing that damage. Inflammation is a process controlled by the immune system that protects your body from invading bacteria and viruses, but this process also serves to regulate heart function, blood flow, and many vital functions. Maintaining a normal balance of pain signals and inflammation is critical to good health and vigor; it is the link between having a properly primed immune system (high vigor, abundant energy, and a good mood) or a poorly functioning immune system (a daily struggle with pain, fatigue, and depression).

When this balance becomes disrupted, you experience more inflammation and increased pain along with less flexibility and reduced mobility. When you have too much inflammation, this process—which is supposed to be protecting you—actually causes more and more damage. For example, an overactive inflammatory response is known to stimulate bone breakdown (leading to osteoporosis), interfere with cartilage repair (leading to a worsening of arthritis), and accelerate muscle breakdown (leading to flare-ups of fibromyalgia). Inflammation is also involved in emotional balance and brain function. So, when your body experiences too much inflammation, you simply don’t feel happy. Instead you feel mentally exhausted and burned out—obviously, the opposite of vigor.

Your doctor may also give your unbalanced inflammation another kind of label—one that ends in “-itis.” In medical terminology, “-itis” is used to denote inflammation. Therefore, you may have arthritis (inflammation of the joint—“arthros” is Latin for joint), tendonitis (inflammation of the tendon), or fasciitis (inflammation of the fascia—the tough layer of connective tissue over muscles, tendons, and ligaments that can become inflamed following excessive exercise or with lower-back pain and fibromyalgia).

Normal Inflammation vs. Chronic Inflammation

As mentioned earlier, the normal process of inflammation helps dismantle and recycle older tissues that have become damaged or worn out or that simply need repair (remember those macrophage garbage-men). This process of normal and balanced inflammation is called “turnover,” and it occurs when older tissue is replaced with newer tissue. Before the age of thirty or so, this normal turnover process is perfectly balanced—for every bit of tissue that is damaged and removed, another similar (or greater) bit is put in its place. This means that, under ordinary circumstances, you’re always making your tissue stronger and more resilient. After about age thirty, however, the immune system can lose some of its precision, and the turnover process becomes somewhat less efficient year after year. This causes a very slight loss of healthy tissue—you continue to break down and to remove some tissue, but the amount of healthy tissue added back to replace it is just a bit less than it should be. As you age, the turnover process becomes less and less efficient, and your body’s ability to heal itself from injury and protect itself from infection is reduced. This imbalance in tissue turnover and the “normal inflammation” process is the primary cause of the loss of flexibility, vigor, and the various “-itis” diseases that people tend to encounter as they get older.

With aging, these normal repair mechanisms start to dwindle; and, ironically, the very inflammatory process that has been helping “turn over” older tissue into healthy new tissue can completely turn on you. That leads to problems with pain, mobility, and flexibility. The same process of inflammation that naturally governs your body’s repair and protection starts to accelerate tissue breakdown and impede that repair. The end result, as you may have already started to experience, is that your tissues literally begin to fall apart. Cartilage degrades; muscles lose tone; ligaments and tendons creak; bones become brittle; energy and mood falter, and vigor is sapped.

Let’s keep in mind that not all inflammation is bad. As you’ve just learned, inflammation is part of the normal healing and turnover process for any tissue. But, when you experience too much inflammation or “chronic” inflammation, things go awry. With chronic inflammation, healing is suppressed, and tissue destruction is accelerated. Your body simply cannot heal itself or stop the damage when inflammation gets out of control. To illustrate this point, think about the ocean crashing against a protective seawall. The seawall represents your tissues, and the ocean is your inflammatory process. Over time, that wall will become weakened and broken by the crashing waves; it will need to be repaired to return to optimal functioning. If the pace of repair fails to keep up with the pace of destruction, then the seawall fails, and the ocean comes rushing in (leading to tissue destruction and dysfunction). You need to maintain the integrity of the seawall (your tissue) by keeping up with repair and maintenance—but, you can’t do that if the ocean is continually crashing down on you.

A plethora of scientific and medical evidence demonstrates how to use diet, exercise, and supplementation to “calm” the ocean (reduce damage caused by excessive inflammation) and to accelerate tissue repair (keep that seawall intact). It is all a question of balance. You want to maintain a normal level of inflammation so you can then maintain a normal pace of tissue turnover and, thus, retain healthy tissue, flexibility, and mobility. As soon as you get too much inflammation—that is, chronic inflammation—even by a small amount, you see a bit more tissue deterioration, leading to a little more inflammation and still more tissue breakdown. Once this vicious cycle of inflammation/damage has begun, it can be very difficult to stop—unless you have a comprehensive plan to control inflammation via multiple health practices.

Chronic Inflammation—The World on Fire

Like the seawall metaphor above, it may help you to think of chronic inflammation as you would a fire in an apartment building. Let’s say you live in a twenty-story apartment building, which represents your body. Then, a fire (inflammation) breaks out on the fifteenth floor, causing destruction (tissue damage) to that entire floor. But your penthouse apartment on the twentieth floor is fine. To put out the fire, you call in the firefighters (immune cells), which may cause a bit more damage by tearing down some walls and spraying water (cytokines, the signaling substance secreted by immune system cells)—all in an effort to solve the bigger problem of putting out the fire. Let’s now say that the fifteenth floor is a complete loss, while other floors suffer some repairable damage (water damage on the fourteenth floor, smoke damage on the sixteenth floor). The repair process begins on all three floors, with carpenters, painters, and other “builders” brought in to repair the damage. On floors fourteen and sixteen, where the damage is less severe, the repair process might be complete within a few weeks; but on the fifteenth floor, where the fire was concentrated and the damage was most severe, the repair process may take a year.

Your body also has an entire team of “builder” cells in each and every tissue. In cartilage, these “builders” are called chondrocytes; in bone, they are called osteoblasts; in muscles, they are myocytes; in skin and some other tissues, they are fibroblasts—the list goes on and on. In your own tissues, you can have the equivalent of a raging fire and firefighting (tissue damage and inflammation). But if you’re not able to shut off this process—that is, if your level of inflammation is thrown off by something—your body is then in a continual state of destruction and pain. You’ll never be able to get to the rebuilding and repair stages unless you can shut off this process of chronic inflammation.

How Normal Inflammation Becomes Chronic

When a tissue is damaged—whether from infection, trauma, or unbalanced turnover—it releases signaling chemicals called “cytokines.” These cytokines are like flare guns, sending up a call for help that signals surrounding cells to jump into action to stop (wall off) and repair the damage. The cytokines also call immune-system cells (white blood cells) into the area to help clean up the damaged tissue. You have no doubt experienced the blood rush that leads to the recognizable redness, warmth, and swelling common to many injuries. As the white blood cells rush in to the damaged area, they release more and more of their own inflammatory chemicals. This blast of inflammation is intended to cause even more tissue destruction as a way to either kill bacteria and viruses or to take away damaged tissue and set the stage for repair efforts to begin. As you can imagine, this part of the inflammatory process is supposed to be short-term. If it were to continue without shutting down, you’d simply destroy your own tissue without ever rebuilding healthy tissue in its place. Unfortunately, this “never-shut-down” scenario precisely describes the chronic inflammation and constant state of tissue destruction with which millions of Americans live their lives every day.

A number of mechanisms are in place to shut down the process of inflammation, including the naturally short half-life of cytokines and other inflammatory molecules, and the production of anti-inflammatory cytokines (with such names as TGF-beta and IL-10). Unfortunately, immune-system cells can remain in a state of chronic inflammation if the “cell-damage” signals keep coming from free-radical damage (which can be controlled via antioxidant nutrients found in brightly colored fruits & vegetables), from cortisol-induced tissue breakdown (resulting from chronic stress), or if signals to “shut down” the inflammatory process are not “heard” by target cells (as in the case of cells damaged by problems with blood-sugar levels).

Unfortunately, chronic inflammation is not confined to the tissue in which it starts. Cytokines—such as IL-6, IL-8, and TNF-alpha—are able to leave the original site of inflammation. They can then travel in the blood to spread inflammatory signals through the blood vessels and into every tissue in the body (leading to metabolic diseases, such as obesity, diabetes, and depression, and to structural/damage diseases, such as Alzheimer’s, Parkinson’s, and arthritis). Because most cytokine molecules are produced by immune-system cells (specifically by macrophages, neutrophils, and NK cells of the innate immune system), numerous drug companies attempt to control chronic inflammation by suppressing immune function. The problem, of course, is that wholesale suppression of immune function also limits your body’s ability to protect you from actual pathogens—so you’re “protected” from chronic inflammation, but become more susceptible to infections and certain cancers. Not a great trade-off!

Chronic Inflammation and Chronic Diseases

Chronic inflammation is not just a problem that affects the way you feel on a daily basis or the level of vigor you experience. It also contributes to the development of serious health conditions, including four that we will briefly discuss in this section: heart disease, cancer, obesity, and diabetes.

Heart Disease

Researchers may know the most about the adverse effects of chronic inflammation when it comes to heart disease. Until about ten years ago, most cardiologists and other health experts believed that heart disease was a simple “plumbing” problem, with too much cholesterol being the culprit that clogged up blood vessels and led to heart attacks. Unfortunately, the cause of heart attacks was found to be a little more complicated: population studies showed that at least half of all heart attacks occurred in people with perfectly normal cholesterol levels. What scientists know now is that oxidative damage (by free radicals) is what allows cholesterol to become “sticky” in the first place and start plugging blood-vessel linings with plaque deposits. Chronic inflammation, therefore, seems to be the “trigger” what causes those deposits to rupture and create a blockage in the heart, leading to a heart attack. The degree of chronic inflammation throughout the body can be measured by blood levels of a protein called “C-Reactive Protein” (CRP). CRP is produced in the liver, with levels rising in direct proportion to inflammatory signals in the body. During times of active infection (acute inflammation), CRP levels may rise by a factor of one thousand to fifty thousand in response to the increased production of cytokines, such as IL-6, from macrophages. A CRP value of 3.0 mg/L is associated with a tripling of heart-attack risk, while people with very low CRP levels (below 0.5 mg/L) rarely have any sign of inflammatory heart disease. You may have to push for it, but you can have your CRP levels tested the next time you’re at the doctor’s office.

Cancer

For more than one hundred years, researchers have known that cancerous tumors tend to arise from and cluster at sites of chronic inflammation. Stated another way, sites of chronic inflammation seem to attract and promote the growth of cancer. Part of this effect might have to do with the fact that sites with more inflammation will also have more oxidative free-radical damage; so, DNA damage and subsequent “mistakes” during repair may result in more mutations and a higher chance for cancer development. Another factor may be that a higher concentration of inflammatory cytokines attracts a greater number of immune cells, which “think” they’re being called to the site of an infection and, thus, create even more damage as they try to “kill” a nonexistent pathogen. So here is evidence of the ultimate conundrum: your immune cells, which normally protect you against cancer, may actually be co-opted by excessive inflammatory signals into actually stimulating further cancer growth. If there were ever a reason to be interested in maintaining a properly primed immune system, it is for the reduced risk of cancer it may confer.

Obesity and Diabetes

Earlier in this chapter, I wrote about the growing body of research suggesting that a viral infection (AD36) may be linked to increased rates of obesity. But, some researchers are not convinced whether the infection comes first (causing increased fat storage and obesity) or the obesity comes first (leading to an inflammatory state that interferes with normal immune function and allows AD36 infection).

Obesity is defined as an excess of adipose (fat) tissue, with adipose tissue producing a range of inflammatory cytokines (adipokines, adiponectin, leptin, resistin, TNF-alpha, IL-6, IL-1, and many others). Adiponectin and leptin are the most abundant adipokines and are considered key signaling compounds in regulating inflammation within fat cells and throughout the body. Adiponectin levels are markedly decreased in obesity, diabetes, and heart disease and are thought to contribute direct anti-inflammatory effects. Leptin, on the other hand, is considered a highly pro-inflammatory and pro-atherogenic cytokine that is associated with elevated body fat levels and reduced insulin sensitivity. The ratio between adiponectin and leptin has been proposed by some researchers as a useful index of heart-disease risk in patients with obesity and diabetes. Leptin acts directly on the hypothalamus region of the brain to regulate food intake and energy expenditure. Leptin is a general “satiety” signal that tells the brain that “enough” fat is stored. The amount of leptin produced is proportional to the amount of body fat stored; so, when you lose body fat, your leptin levels fall and your hunger increases to drive you to eat in order to “replace” the lost fat. On the other hand, adiponectin increases fat oxidation and improves the activity of insulin to regulate blood-sugar levels.

Through the action of cytokines/adipokines, fat tissue can be directly influenced by the overall inflammatory state of the body; but, through the action of cytokines/adipokines on the brain, fat tissue can also influence inflammation throughout the entire body. Aside from the adipokine signaling mentioned above, another important source of chronic inflammation associated with abdominal obesity is the constant activation of the innate immune system. As they grow, changes in cell-surface proteins on adipose tissue can allow swollen abdominal fat cells to resemble bacterial cells or tumor cells in certain ways. This effect attracts cells from the innate immune system (macrophages, neutrophils, and NK cells), which attempt to destroy the “tumor” (your own fat cells) with their normal bursts of free radicals and cytokines. Unfortunately, rather than killing off your fat (if only it were that simple!), this immune system attack merely damages your fat cells; this, in turn, sets off the expected normal cycle of injury/inflammation/repair that any of your body cells would undergo. The really bad news is that the end result is yet a higher level of inflammation and oxidation—and a growth of fat stores through a variety of metabolic signals.

Control Inflammation—Naturally—For Superior Immune Function and More Vigor

The immune system responds to and creates oxidative “free radicals” and responds to and creates inflammatory cytokines. “Normal” inflammation exists to protect us from invading pathogens (viruses, bacteria, and even uncontrolled cell growth that could lead to cancerous tumors). Sometimes, however, the walling-off and destroying process of the immune system’s inflammatory response doesn’t shut off the way it is supposed to: immune-system cells, such as macrophages (which fight bacteria), neutrophils (which fight viruses), and natural killer cells (which fight tumors), respond to free radicals as if they were toxins. A small amount of free radical signaling is a “good thing” for immune cells, keeping them vigilant to defend us against “real” pathogens. But when free radical exposure becomes excessive, immune cells release a wide array of pro-inflammatory cytokines, such as interleukins (IL-1, IL-6, TNF-alpha), to “wall off” tissues from further free radical damage. And that can lead to chronic inflammation as well as a cascade of diseases, including heart disease, obesity, diabetes, Alzheimer’s, and certain cancers.

Unfortunately, the Western lifestyle is a perfect recipe for increasing chronic inflammation, with its high intake of sugar, refined carbohydrates, and saturated fats. Such a diet, combined with low levels of fiber, infrequent exercise, and sleep deprivation, make it more likely that inflammation becomes too high—and stays that way.

Thousands of years ago, ancient herbal practitioners were prescribing all-natural foods and herbal extracts for controlling pain and inflammation. What these traditional healers did not realize at the time, but what we now know thanks to advances in nutritional biochemistry, is that these natural anti-inflammatory nutrients were effective at controlling inflammation and improving immune system function in many ways simultaneously. This balanced approach is associated not only with a greater degree of overall effectiveness, but also with a restoration of normal tissue function and fewer side effects. As is so often the case, however, the drug industry has tried to synthetically copy the extraordinary healing properties and powers of natural medicine—only to create more suffering, injury, and even death. Fortunately, those herbs and natural products cannot be “owned” by the drug companies, thus keeping them widely available to anyone who wants to enjoy the safe and effective benefits of controlling pain and inflammation naturally.

The obvious dilemma when it comes to selecting a natural option for inflammatory balance and pain relief is that you want something that is safe, natural, fast-acting, and long-lasting. It is a tall order to get all four “wants” in a single item—but a growing number of products offer a suitable range of options (mostly by combining the most effective ingredients into a single multi-faceted product solution).

Now that I’ve presented the idea that herbs and natural products can combat inflammation, pain, and immune dysfunction, you may be wondering what, exactly, you need to ingest in order to address these health issues. Let me stop you right there for a moment. To get the real benefits from natural products and traditional healing wisdom, you have to break out of the mind-set that tells you taking one pill or that one drug will cure your ills with a “quick fix.” This mind-set is pervasive in modern society, and countless ads and commercials constantly reinforce it. So, before considering specific natural strategies for controlling inflammation, the first thing you need to do is to be willing to change the mind-set that says you can take a pill and forget the problem. You may also need to change your lifestyle and recognize the importance of being an active participant in developing your health and wellness, instead of a passive recipient of a prescription from a physician. Many of you reading this are undoubtedly aware of the benefits of changing your mind-set and lifestyle in order to embrace a view of health that’s more comprehensive and multi-faceted than the typical Western medical approach. Nevertheless, it bears repeating, because even people who appreciate traditional medicine can fall back into thinking that one “superfood” or one “special” herb will solve a health problem as quickly and efficiently as a pill from the pharmacist.

Having said that, here are a few specific, natural options that you can pursue to control inflammation and get your immune system function back on an even keel:

Exercise—Numerous studies confirm that moderate exercise reduces inflammation as well as the production of C-reactive protein, which plays a role in heart disease. A study from researchers at the Emory University School of Medicine in Atlanta that was published in the Archives of Internal Medicine (2002) found that the more frequently you exercise, the lower your overall level of inflammation, and the more robust your immune response. The study looked at nearly four thousand U.S. adults ages forty and older and found that exercising approximately five times per week was associated with almost a 40% reduction in overall inflammation.

Sleep—Sleep is crucial to your health and vigor in countless ways, including helping to corral chronic inflammation. In a study published in the Archives of Internal Medicine (2006), researchers from the UCLA School of Medicine found that even a single night of disrupted sleep increases levels of inflammation throughout the body by two to three times compared to a normal night’s sleep.

Herbs and Supplements—As you’ll read in greater detail in Chapter 5, there are a great many safe and effective dietary supplements for reducing inflammation and bolstering immune function naturally. For instance, ginger, turmeric, boswellia, papain, and bromelain are all derived from nature and have long been used in traditional Indian medicine to treat arthritis and other inflammatory conditions, as well as to ward off infections and heal injuries.

To sum up: The human immune system is an exquisite network of active cells, cytokines, and multiple interacting defenses. The walling-off aspect of the inflammatory process is an ideal response for keeping viruses or bacteria from moving into other parts of your body. However, free radical–generated inflammation encourages immune cells to fight “yourself” in a vicious cycle of oxidation/inflammation, which ends up creating more problems and eventually leads to a lower state of vigor. Coming chapters discuss a variety of natural options for priming optimal immune system activity, controlling inflammation, and improving vigor and overall well-being.