4 Immunity Tips for Healthy Ageing
Dr. Jenna Macciochi believes that instead of focusing on 'boosting' our immune system, we should focus on 'balancing' it. In this episode, she discusses how our immune system is our body's housekeeper and a key contributor to healthy aging. Jenna also highlights the importance of 'good bugs' in our gut, the role of micronutrients, and how our immune system is not born, but made.
Dr. Jenna Macciochi is a health coach, author, and Senior Lecturer in Immunology at The University of Sussex. Her work focuses on nutrition, mind-body practices, lifestyle medicine, and personalized approaches to improve immune health.
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Episode transcripts are available here.
Transcript
Jonathan Wolf: In the last two years, there has been a surge in searches for "immune boost" products. Dr. Jenna Macciochi joins us to discuss the reality behind these claims and the potential harm of quick fixes.
Jenna is a senior lecturer in immunology at the University of Sussex and author of The Science of Staying Well and Your Blueprint for Strong Immunity. She provides an evidence-based approach on maintaining a healthy immune system.
Jenna, thank you for joining me today.
Dr. Jenna Macciochi: Thanks for having me.
Jonathan Wolf: Let's start with a quick fire round of questions from our listeners for an insight into immune health.
Dr. Jenna Macciochi: Sure, let's do it.
Jonathan Wolf: Can you improve your immune system without drugs?
Dr. Jenna Macciochi: Yes.
Jonathan Wolf: Is the immune system only for fighting off illness?
Dr. Jenna Macciochi: No.
Jonathan Wolf: Should you try to boost your immune system?
Dr. Jenna Macciochi: No.
Jonathan Wolf: Will vitamin C supplements reduce your chances of getting a cold?
Dr. Jenna Macciochi: No.
Jonathan Wolf: Can emotions make you ill?
Dr. Jenna Macciochi: Yes.
Jonathan Wolf: What's the biggest misconception about the immune system?
Dr. Jenna Macciochi: The misconception that getting sick means you have a weak immune system.
Jonathan Wolf: Let's dive into the complexity of the immune system. Genetics, stress, exposure, and gender differences all play a role in immune health. Your immune system is a complex system that is present throughout your body.
Jonathan Wolf: Can you explain what the immune system is?
Dr. Jenna Macciochi: The immune system is a complex network of cells, tissues, and organs that work together to defend the body against infections and diseases.
From your brain to your big toe, the immune system is absolutely everywhere in your body, fortifying delicate barriers and performing surveillance functions. Immune cells are found under your skin, in the lining of your nose and mouth, and throughout your digestive tract, protecting you from germs that could make you sick. They also circulate in your blood and lymphatic system, congregating in lymph nodes to communicate and perform various functions.
The immune system is composed of immune cells, molecules, and organs like lymph nodes, spleen, and bone marrow. These components work together to combat different types of infections, such as viruses, bacteria, and parasites. While many people associate the immune system with fighting colds and flu, it plays a much larger role in maintaining overall health and well-being.
When your body detects an infection, immune cells like natural killer cells spring into action to identify and eliminate infected cells before the virus can spread. This process is crucial for preventing the infection from taking hold and causing further harm. Overall, the immune system is a complex and dynamic defense mechanism that works tirelessly to keep you healthy. Every time I catch a cold, it's like we are inadvertently harming our own bodies. Dr. Jenna Macciochi explains that when we are exposed to various pathogens, even before symptoms arise, our body is already working to fight off the infection. This process involves inflammation, which is crucial for recruiting immune cells to combat the invading microbes before they can cause serious harm.
However, there is a trade-off in this evolutionary defense mechanism. While inflammation is beneficial for fighting off infections, it can also lead to collateral damage in the form of sickness behaviors. These behaviors, such as feeling fatigued, having a fever, and experiencing loss of appetite, are actually orchestrated by the immune system to conserve energy and prevent the spread of infection.
In today's fast-paced society, it is common to suppress these symptoms with medications in order to continue with daily activities. However, this approach interferes with the body's natural immune response. Instead, Dr. Macciochi suggests listening to these sickness behaviors and allowing the body time to rest and recover, as fighting off an infection requires a significant amount of energy.
Furthermore, individual factors such as genetics, stress levels, and overall health can also influence how our bodies respond to infections. Dr. Macciochi shares a personal experience where her stress levels led to pneumonia after her family caught a cold. This serves as a reminder that our immune system's ability to combat infections is not solely determined by genetics, but also by our lifestyle choices and overall well-being. However, when I take a step back and reflect on that period of my life, when I was struggling to sleep due to having newborn twins and the challenges of transitioning back to work, I realize that I didn't prioritize rest. Balancing parenthood and work left me with very little time to relax, and I believe this lack of rest played a significant role in what followed. The stress from sleep deprivation and not taking care of myself, combined with the constant demands of juggling responsibilities, had an impact on my immune system.
Jonathan Wolf then asks Dr. Jenna Macciochi about the effects of sleep deprivation and stress on the immune system, questioning if there is real scientific evidence to support these claims. Dr. Macciochi explains that stress chemicals in the body can affect immune cells, with short-term stress actually benefiting the immune response in certain situations. However, prolonged stress, leading to increased cortisol levels, can have a suppressive effect on the immune system, making individuals more susceptible to infections.
The conversation then delves into the broader implications of the immune system on long-term health, highlighting its role in not just fighting infections but also in repairing tissue damage, monitoring for cancer cells, and potentially influencing the development of cancer or other diseases. Dr. Macciochi emphasizes the importance of understanding the immune system's diverse functions and how it interacts with various aspects of our health, including the microbiome in our gut. This emerging field of research holds promise for new insights into how our immune system impacts our overall well-being. It feels like the missing piece in the puzzle of understanding our immune system has been found. Our immune cells and microbial communities in the digestive tract play a crucial role in educating and training the immune system. The gut barrier wall acts as an interface between these communities and immune cells, allowing for constant crosstalk. The right mix of microbes is essential for the education process to occur, impacting the entire body, not just the gut.
The relationship between the microbiome and the immune system is vital, with specific microbes producing compounds like butyrate that influence immune function. Butyrate can turn immune cells into peacekeeping T regulatory cells, which help prevent allergies and autoimmune diseases. However, modern diets lacking in fiber may disrupt this process, affecting the development of the immune system.
The use of antibiotics, convenience foods, and a decrease in dietary fiber intake have led to an increase in allergies, autoimmune diseases, and inflammatory conditions. Reversing this trend and restoring balance to the immune system is crucial in addressing these health issues.
Immune boosting is not as simple as flipping a switch, as excessive inflammation can be harmful. Instead, a balance between a robust immune response and peacekeeping functions is necessary to navigate the germy world we live in. Inflammation should only be unleashed when truly needed, as it can be damaging to the body if not regulated properly. Insufficient fiber intake, neglecting gut microbes, and similar factors can lead to increased unwanted inflammation, which drives age-related diseases such as type 2 diabetes, heart disease, certain cancers, and frailty. It is important to maintain a balance in the immune response, as constant inflammation can be detrimental to overall health. The concept of "boosting" the immune system is often marketed as a solution, but it may not always be necessary.
Dr. Jenna Macciochi emphasizes the importance of maintaining a healthy lifestyle to support the immune system. While supplements like vitamin C may have some benefits, they should not be relied upon as a sole solution. It is essential to prioritize a nutritious diet, exercise, stress management, and adequate rest to support overall immune health. Taking supplements reactively when symptoms arise may not always be effective, and a proactive approach to immune health is recommended. The challenge lies in the fact that there are various types of plants and different parts of the plant, making it difficult to determine which extract from which specific type will provide the best effect. The scientific evidence supporting these extracts is based on small studies and cell culture research, rather than large population studies.
For example, garlic contains compounds that are beneficial for fighting infections, but it's unclear whether consuming raw garlic or incorporating it into a nourishing meal is more effective.
When it comes to overall health and immunity, focusing on an anti-inflammatory diet pattern is key. Rather than fixating on superfoods, a diverse diet that includes fruits, vegetables, healthy fats, lean protein, oily fish, and fiber is recommended. This type of diet supports gut health, reduces inflammation, and helps in fighting infections, ultimately promoting overall well-being and longevity.
There is a hypothesis that the microbiome affects the immune system, which may explain why some people feel better rapidly after making dietary changes. A leaky gut barrier, caused by imbalances in gut microbes due to poor diet or medications, can lead to inflammation and immune system activation. Prioritizing gut health through diet can help in maintaining a strong immune system and overall health. Increased inflammation will have a significant impact on aging and overall health. Inflammatory molecules produced in response to illness can affect mood and mental health, leading to symptoms similar to sickness behavior. Anti-inflammatory interventions can help improve mental health in some individuals. The gut-brain axis plays a key role in this process, with gut health affecting immune function and overall health. Improving gut health through diet can have a positive impact on conditions like autoimmune diseases such as rheumatoid arthritis. Stress also plays a role in immune function, and reducing stress can have a positive impact on overall health. It is important to acknowledge the impact of stress on physical health and prioritize stress reduction strategies. We will assess other aspects of our lives, such as our diet, sleep, and exercise, as sometimes focusing on wellness can become stressful when striving for perfection. Many people struggle to apply online advice to their own lives, leading to additional stress. It is important to remember to put things into context and have tools in the moment for stress relief, such as getting outside and changing your gaze to relax the brain.
In-the-moment stress tools like altering your breathing can have a real impact on stress and even the immune system. By elongating the exhale, you can tap into the rest and digest part of the nervous system, bringing calm to the body. Long-term practices like meditation and mindfulness can also help build resilience to stress.
Sleep plays a crucial role in the immune system, as the body switches gears during sleep to focus on housekeeping duties. The circadian changes in the immune system are influenced by daylight and darkness, signaling different immune activities. Lack of sleep can impair the function of natural killer cells, affecting the body's ability to fight off viruses. As sleep decreases, the likelihood of catching a cold or flu increases. The less sleep you get, the higher the risk of developing a full-blown infection when exposed to viruses while out and about. Dr. Jenna Macciochi explains the importance of routine for the body, including consistent bedtimes and eating times, to allow the immune system to function optimally. She suggests that erratic eating habits, such as late-night snacking, can impact metabolism and, in turn, affect the immune system. Research on shift workers supports this idea, showing a link between erratic eating patterns and decreased immune health. Jonathan Wolf and Dr. Macciochi discuss the potential for large-scale scientific studies on time-restricted eating and its impact on the immune system. The conversation highlights the evolving nature of scientific understanding in areas like immunometabolism and the microbiome's role in immune function. The immune system's complexity and its connection to overall health underscore the importance of listening to its signals rather than simply suppressing symptoms with medication.
It's quite strange to think that a lot of things have been going wrong in the past few decades, from antibiotics to changes in our food system. This has led to a significant increase in allergies and autoimmune diseases. Our microbiome, which should be producing beneficial chemicals like butyrate to support our immune system, is not functioning optimally due to poor diet and lack of beneficial bacteria.
Stress also plays a crucial role in impacting our immune system, and it's not just a mental issue - it has physical repercussions that can be measured in a lab. Managing stress through techniques like breathing exercises can actually improve immune function. Additionally, sleep is vital for the immune system to work effectively, as it allows our natural defenses to function optimally.
All these factors can have a profound impact on our immune system, which in turn affects our overall health. It's essential to make gradual and sustainable lifestyle changes rather than relying on quick fixes like taking vitamin C when we're sick. Building healthy habits over time is key to improving our immune system and overall health.
If you're looking to make significant changes to your health, consider exploring personalized nutrition programs like ZOE membership. By understanding your body's responses to food and gut health, you can create a plan that works for you. With resources like recipes, meal plans, and regular testing, you can track your progress and make informed decisions about your health.
So, why not give ZOE a try and see how it can transform your health? Take the first step by visiting zoe.com and use the code PODCAST for a special discount. Remember, making small changes every day can add up to significant improvements in your health over time.
As always, I'm Jonathan Wolf, your host for the ZOE Science and Nutrition podcast. Remember, the information shared here is not medical advice, so always consult your doctor for any health concerns. Until next time!
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Concise: "The company is facing financial struggles and may need to cut costs to survive."
