Cultivating Healthy Immune Functioning: Self-Care Recommendations

by Mitch Hall

Empowering Immune Vitality through Our Choices

We each have the power, responsibility, and opportunity to enhance our own immune vitality through...

•our lifestyle choices and attitudes

•how we manage stress and regulate our emotions

•how we relate to other people

•how we deal with our developmental history

•how we manage dysfunctions and seek professional help, as needed

•how we interact with the natural and synthetic environment

•how we mindfully practice yoga


Our Amazing Immune System

Contemplating the amazing, human immune system can give rise to feelings of wonder and thankfulness.  Consider these facts about the immune system:

•It defends and protects from the harmful effects of a host of invasive microorganisms and substances, collectively known as antigens, and including viruses, bacteria, fungi, parasites, yeasts, toxic chemicals, cancer cells, and organic or inorganic waste products.

•It is the integrated body system--organs, tissues, cells, and cell products such as antibodies--that differentiates self from non-self and neutralizes potentially pathogenic organisms or substances.


•It is the most diverse and ubiquitous system in the body, comprising over a trillion cells; hundreds, perhaps thousands, of chemical messengers; ten million varied activities; and numerous organs.

•It is interdependent with the endocrine and nervous systems.

•Psychoneuroimmunology is the interdisciplinary study of the interactions among psychological processes , interpersonal relationships , neurological, endocrine, and immune function, and the combined effects on health.

•Some researchers consider the immune system as “a sixth sensory organ.” Immune cells are constantly on alert to detect dangerous bacteria, viruses, fungi, foreign proteins, antigens, harmful chemicals, poisons, malignant cells, damaged tissue, dying cells and abnormal cells.

•Other researchers consider the immune system a “floating brain.” Communication between the nervous system and immune system is bi-directional. There is a continuous information loop going from the immune system to the brain and from the brain back to the immune system. Thus, the immune system can control the brain and the brain can control the immune system

•Our immune system is sensitive to how we feel emotionally. Our mobile immune cells have surface receptor sites for our neuropeptides, our hormonal chemical messenger “molecules of emotions.” Some immune cells even penetrate into the brain itself.

•Cytokines are protein messenger molecules, including those secreted by immune cells to help regulate immune function. There are 28 different immune cytokines. The majority are called interleukins because they send messages between leukocytes, that is, white blood cells. When immune cells sense danger, they become activated and start secreting various cytokines to inform neighboring cells about the danger. Nearby peripheral nerves, if they have cytokine receptors, will carry the cytokine message to the brain. It's not the cytokines produced in the blood by macrophages that tell the brain you're sick. They're too big to get past the blood-brain barrier. Instead, the message moves from the bloodstream to the vagus nerve, which delivers it to the brain. This fact is important to remember when we consider the beneficial effects of supportive social ties and yoga practice on immune function.  

•The extra-spinal, parasympathetic vagus nerve is complex, according to polyvagal theory and research (Porges). The vagus nerve has a phylogenetically older, un-myelinated, dorsal branch found at the reptilian stage of evolution. If we are traumatized and cannot fight or flee, the old vagus leads to autonomic freezing and dissociation. The vagus also has a phylogenetically newer, myelinated, frontal branch found at the mammalian stage of evolution. The vagus innervates all our viscera, and the new vagus innervates our organs of social engagement through eyes, ears, mouth, nose, voice, touch, and facial expression. In communicating with others and in yogic breathing practice we can directly enhance vagal functioning.

•High vagal tone is measured by heart rate variability (a.k.a.respiratory sinus arrhythmia), a sympathetic increase in heart rate during inhalation and a parasympathetic decrease in heart rate during exhalation, and by heart rate coherence. With high vagal tone, we can induce a relaxation response. Yoga practice, including mindful breathing, benefits the immune system through enhancing vagal tone and relaxation.

Stress, Trauma, and Immune Functioning

•Stress refers to our physiological reaction to perceived threat to our physical or psychological well-being or to the well-being of others for whom we care. Stressors are the sources of threat.

•Trauma involves reactions to extreme stressors that overwhelm the nervous system in such an intense, terrifying, and/or prolonged way that it alters the regulation of the stress-response system.

•Chronic stress down-regulates immune function and leads to immune suppression. In order to deal with external threat, the body mobilizes metabolic resources for fight/flight. To maintain higher levels of metabolism to protect from the external stressor(s), the body stops producing the proteins from which it builds immune cells. Therefore, a chronically stressed person is less resistant to illnesses. Also, the higher levels of metabolism lead to continuous pumping of sodium into neurons to an overwhelming degree. The cells fail to pump it out again leading to destruction of cell membranes and cell death.  

Developmental Perspective on Immune Functioning

•Effects of Adverse Childhood Experiences

Survivors of childhood abuse, neglect, and trauma, need to take extra care to build immune competence and to overcome persistent, negative effects of maltreatment on the immune system.  Adverse childhood experiences that disturb immune functioning include recurrent physical and/or emotional abuse; contact sexual abuse; having an alcohol/drug abuser in home; having an incarcerated household member; growing up with someone who is chronically depressed, mentally ill, institutionalized, or suicidal; having only one or no parents; being raised with emotional or physical neglect.

•Effects of Favorable Childhood Experiences

Those who were fortunate to be raised securely, in the environment of evolutionary adaptedness, benefit from healthy immune system functioning. Securely attached children learn to modulate their own stress response and to reach out to others for support when in need. Securely attached children become more emotionally secure adults with well adapted skills for handling stress. The caregivers of securely attached children are, for the most part, autonomous, available, attuned, perceptive of the child’s feelings and needs, effective, caring, fun, helpful, and encouraging. They amplify happy feelings and soothe distress. The environment of evolutionary adaptedness also includes lots of positive touch, including carrying, holding, cuddling, comforting closeness, and no spanking or physical punishment; prompt caregiving responses to fusses and cries; breast-feeding on demand, ideally for 2 to 5 years; sleeping close to caregivers; multiple adult caregivers; free play with multi-age playmates. Such a childhood milieu helps build healthy nervous, endocrine, and immune systems, with benefits extending throughout life.


Environmental Factors

•Exposure to immunotoxic chemicals.

•Immunotoxicity refers to dysfunctions of the immune system due to exposure to toxic chemicals. As much as possible, avoid exposure to potentially toxic chemicals in your food, water, environment, body care products, and more.

•More than 87,676 synthetic chemicals are currently in use and on the market today. Most have not been well researched, and we do not know how they affect us.

•Our bodies have been infiltrated with the burden of at least 700 chemicals that were not part of human body chemistry a century ago.

•Three new synthetic chemicals, on average, enter the market daily.

• Babies and children are far more at risk than adults to immunotoxicity.

•Sperm counts have dropped 50% in the last 50 years, including almost 40% in the past 20 years.

•Overall cancer rates have increased by 22 percent for women and 56 percent for men over the course of a single generation. Cancer mortality rates in developed countries are twice as high as in developing countries.

•Exposure to ionizing radiation. This is radiation with enough energy so that during an interaction with an atom, it can remove tightly bound electrons from the orbit of an atom, causing the atom to become charged or ionized.

•Exposure to strong electromagnetic fields, microwaves, radio waves, as from cell phones, cordless phones, cell phone masts, smart meters, microwave ovens. Non-ionizing radiation refers to radiation in the part of the electromagnetic spectrum where there is insufficient energy to cause ionization. It includes electric and magnetic fields, radio waves, microwaves, infrared, ultraviolet, and visible radiation.


•Noise pollution

•The distorted spectrum of light from cool white fluorescent tubes raises cortisol levels.

•Antibiotics destroy beneficial bowel flora, can cause allergic reactions, can lead to the development of resistant species of micro-organisms and overgrowth of candida albicans, can result in nutrient loss and deficiency, and lead to higher rates of infection. Higher frequency of antibiotic usage has been statistically correlated with higher cancer rates. In a two-year period, those who took 2 to 5 antibiotic prescriptions had a 27% increase in cancers compared to those who took none. Those who took 6 or more antibiotic prescriptions had a 37% increase in cancers compared to those who took none. The data are from a 2008 study of 3,000,000 people.

    
Interpersonal Factors

•Bereavement

•Loneliness

•Divorce

•Separation from a loved one

•Poor quality of marital/romantic relationship

•Expressed need for power and control over others

•Academic exams

•Bullying

•Low socioeconomic status

•Being in a lower position in a hierarchical organization

•Interpersonal trauma

•Chronic stress

•Emotional conflicts, arguing, fighting

•Lack of satisfying interpersonal relationships

•Lack of social support

•Lack of emotional intimacy with one or more trusted confidants

•Lack of altruistic activities

Attitudinal and Emotional Factors

•Pessimism

•Lack of humor

•Lack of a sense of purpose and meaning in life

•Depression

•Hostility

•Anger

•Lack of emotional self-regulation

•Low sense of self-worth

•Low level of self-compassion

Lifestyle Factors

•Sleeping inadequately, under 8.25 hours per night on average, or as needed individually

•Sedentarism--too little exercise

•Too much exercise

•Poor postural alignment

•Workaholism

•Poor nutrition

•Lack of relaxation practices


Environmental Factors

•Being in environments of natural beauty, such as under the trees in forests and on or by natural bodies of water,...

•Sleeping in a dark, quiet bedroom

•Freedom from exposure to immunotoxic chemicals

•Freedom from exposure to harmful ionizing radiation and electromagnetic fields

•Being in natural light

•Exposure to optimal doses of sunlight on skin without sunscreen to have adequate vitamin D levels

•Peace and quiet

•Beautiful, secure surroundings

•Relaxing music


Interpersonal Factors

•Love

•Emotional intimacy

•Satisfying interpersonal relationships

•Adequate social support

•Creative altruism, selfless service

•Interpersonal support for healing from trauma, bereavement, loss, betrayal

•Receiving appropriate professional help, as needed, for immune system dysfunctions, including those involving an under-active immune system (immune deficiency conditions, SCID, AIDS), an over-active immune system (allergies, anaphylaxis, asthma, autoimmune disorders), serious illness, and any other immune dysfunctions.

•Play and fun

•Being treated with respect


Attitudinal and Emotional Factors

•Self-compassion

•Self-worth

•Altruism, compassion, empathy

•A sense of purpose and meaning in life

•Optimism

•Thankfulness

•Acceptance

•Truthfulness

•Peacefulness

•Nonviolence

•Spirituality

 Lifestyle Factors

•Adequate sleep, averaging 8.25 hours per night or more as needed--

•Afternoon naps, if possible.

•At least an hour of restfulness and settling down before going to bed .

•A dark, quiet bedroom with use of an eyeshade, if needed.

•Using a night light or flashlight, rather than bright lights, if one gets up in the night to go to the bathroom and hopes to go back to sleep.

•Removal of computers, cell phones, and other sources of strong electromagnetic fields from the bedroom.

•Be aware that some medications, such as anti-depressants and anti-anxiety drugs, suppress deep sleep and REM sleep.

•Sleeping pills are often no better than placebos, interfere with REM sleep, and only increase the time one sleeps by 20 minutes on average.

•Relaxation practices, such as yoga and meditation.

•Good nutrition--

•Nourish yourself with an organic, whole, fresh, largely plant-based diet (vegetables, fruits, nuts, seeds, unrefined grains, legumes) rich in appropriate amounts of immune-supporting nutrients, including vitamin A, beta-carotene, vitamin E, vitamin C, vitamin B6, zinc, copper, probiotics, vitamin D, and the anti-inflammatory Omega-3 essential fatty acids. Balance proteins, carbohydrates, and healthy fats. Meats, dairy, and eggs, if eaten, should be from animals raised on natural diets of grasses and seeds. Such animal foods are high in anti-inflammatory Omega-3 fatty acids. Fish, if eaten, is preferably wild, sustainably fished, and from species with low levels of toxic metals and chemicals.

•Avoid in your diet refined sugar and refined carbohydrates, food additives, chemicals, GMOs, caffeine, alcohol, and excess, pro-inflammatory, Omega-6 essential fatty acids found in meat, dairy, and eggs from animals fed corn and soy rather than naturally growing grasses and seeds.

•Good postural alignment reflecting mindful awareness, dignity, and self-worth

•Mindfulness is being aware in the present moment of the flow of one’s body sensations, feelings, thoughts, intentions, movements and actions. Yoga done mindfully enhances mindfulness in daily life.

•Mindful, deep, rhythmic, belly breathing practice for five or more minutes a day with an inhalation/exhalation ratio of 1/2.

•Regular, moderate aerobic, strength-building, and relaxation exercise. Yoga can include all these elements.

•Creative arts--Expressing one’s feelings and values through dance, singing, music, drama, visual arts, poetry, writing, photography, film. Enjoying other’s artistic work.


Immune System Involvement in Some Common Conditions

•Chronic pain is most often due to inflammatory mediators released from immune cells.

•Immune cell products pay a crucial role in neuropathic pain caused by damage to peripheral nerves or the central nervous system (CNS).

•Interleukin-17 (IL-17), an immune system substance, may start the inflammatory process for disc herniation, disc degeneration, and associated low back pain.

•IL-17 contributes to the chronic inflammation of psoriasis vulgaris, the bone resorption problem in rheumatoid arthritis and gum disease, and the intestinal disorder, Chron’s disease.

•Recent research indicates that the activation of immune cells in the central nervous system (CNS), including the brain and spinal cord, results from chronic stress and is a primary cause for chronic pain.

•Functional disorders

•Functional disorders were traditionally considered to have no pathophysiological basis. The category includes such syndromes as irritable bowel syndrome (IBS), fibromyalgia, non-cardiac chest pain, non-specific joint pain, low back pain of no discernible cause, pelvic disorder, dyspareunia, irritable bladder syndrome, and more. These conditions are often accompanied by sleep disorder, fatigue, and anxiety.

•Immune activation in the CNS is now being considered as a plausible physiological basis for the diverse manifestations of functional disorders.

•Depression

•Researchers have recently found evidence of two-way linkages between immune dysfunction and depression.

•Elevated levels of the immune hormone interleukin-6 were found in some depressed people who were otherwise healthy.

•Depression may, at least in part, be caused by a breakdown of the normal bidirectional communication between the immune system and the brain.

•Prolonged activation of the peripheral immune system due to systemic infection autoimmune conditions, or cancer leads to the production of pro-inflammatory cytokines that act on the brain, leading to exacerbation of sickness and depression.

•Immune-induced inflammation, as well as or in tandem with psychosocial stressors,  appears to increase the risk of major depression.



Yoga Practice and Therapy to Support Immune Vitality

•Research has substantiated immune system benefits from the regular, mindful practice of yoga asanas, pranayama, and meditation.

•A control group of students and a yoga-practicing group were equally subjected to exam stress. Circulating levels of cytokines in the yoga group, as compared with the control group, showed the yoga group had lower stress reactivity.

•Physiologically, yoga leads to better autonomic nervous system balance, less stress-induced sympathetic arousal, higher vagal tone, better sleep, improved immune function, normalized endocrine function, greater cardiovascular efficiency, reduced pain, and much more.

•Psychologically, yoga practice has been found to improve mood and subjective sense of well-being; to decrease anxiety, depression, and hostility; to enhance somatic and kinesthetic awareness, self-acceptance and self-actualization; to facilitate better social adjustment; to improve attention, concentration, memory, learning, and emotional self-regulation.

•The biochemical profile that emerges across many indicators from regular yoga practice indicates remarkable anti-inflammatory, anti-stress, antioxidant, and immune-competence benefits.

•Mindful pranayama (breathing) practice induces profound parasympathetic, calming effects through activating the myelinated, ventral branch of the vagus nerve that innervates the bronchi, lungs, heart, face, ears, oral cavity, and throat. Alternate nostril breathing, rhythmic belly breathing with a 1/2 ratio of inhale/exhale, and ujjayi breathing improve vagal tone and thereby relaxation, stress-relief, and immune vitality.