Smorgasbord Health Column 2023 – The Body our Greatest Asset – The Immune System and How it Works by Sally Cronin

I have featured this series over the last ten years on a regular basis for new readers who might have joined the blog. Our bodies are are greatest asset. It has a long road ahead of if from birth, through the teen years, work life, parenthood, middle age and then into our 70s and beyond.

At every stage of our life healthy nutrition is essential to help the body develop and remain as disease free as possible. I appreciate that many of you may have read this series before, but I hope it will be a reminder of how amazing our bodies are, and simply eating the right foods, exercising moderately and not doing anything too reckless…will go a long way to enjoying later life to the full.

In this series of posts I am going to be revisiting the immune system, the most effective private health insurance you can have.

As the last three years have demonstrated, we are all at risk from opportune pathogens looking for ideal hosts to enable them to thrive, adapt and move on.

Whilst millions of us have now been vaccinated that does not mean we cannot catch the virus or any of its variants. Although it has shown it is likely that the symptoms might not be as severe.

What is absolutely essential is that we don’t just rely on the vaccinations or even masks for that matter but have to take responsibility for our own private health insurance which is  a robust immune system.

The Immune System and how it works.

Like most things in life there are two sides to every story, which means there are the good guys and the bad guys. When it comes to our health this involves healthy bacteria and dangerous bacteria.

All creatures, including of course humans, have an amazingly complex but effective system to distinguish between the two, and to ensure that we don’t come to harm. It is our Immune System.

This system has been evolving over hundreds of thousands of years and developing strategies to protect us every time it met with a new threat. This is often; as germs mutate when they meet resistance and our software needs frequent updating. This last 18 months of battling Covid is an extreme example of this.

The majority of the bacteria in our body is designed to be there.

• These are the friendlies and our home defence team.
• Without a gut teeming with them many of our systems would grind to a halt, our brains would not function and our blood would uselessly circulate our bodies without anything to transport.
• Our food would not be processed and nutrients would not reach the organs that depend entirely on them to survive.
• Along with the worker bacterial cells there are the front line soldiers who rush to our defence when we are under attack.
• Provided we have a healthy diet of unprocessed natural foods these fighters are in enough numbers to do the job.
• However, throw sugars and industrial food into the equation along with laziness and you rob your immune system of this vital defence component and you are open to attack.

One of the issues that is also playing a huge part in our downgrading of our anti-virus software is the overuse of commercial anti-bacterial products. Not only can the active ingredients be harmful to us, but if too strong, their actions can prevent us coming into contact with bacteria needed for our immune systems to detect or develop andidotes.

Having said that, children need to be exposed to non-lethal germs from an early age to develop their immature immune systems effectively. Living in a home that is 99% germ free is a great concept but the world outside is 99% germ invested. A child needs to be able to cope with that, and can only do so if its defence system has been allowed to come up to standard.

Components of this complex defence mechanism, how it works and how to maintain its efficiency with some changes in diet.

• It is a system that is usually taken for granted and treated with disrespect until it lets us down, and then we blame it for making us ill.
• In fact if we have not provided this vital function within our body, the foods containing the nutrients it requires; it is us who is to blame.
• Many millions in the world do not have access to fresh produce and are unable to give their immune systems what it needs, causing widespread disease.
• This means that it is even more important for those of us who do live with the luxury of food choice to make the most of it.
• Without an efficiently functioning immune system we would all have to spend our lives in a bubble without any contact with the outside world. Ever. One minor infection could kill you!

There have been a number of cases over the years of children born with Severe Combined Immunodeficiency (SCID). They have been forced to spend their lives separated by clear plastic from their family and any contact with bacteria or viruses. Today, thankfully with gene therapy, this devastating disease is curable, but for some a normal life is simply not possible.

The immune system is another one of our silent partners and is an extremely important one. Our most crucial years in terms of this amazing system in our body, is our childhood, when our contact with people, animals, grass, pollens, foods; develops the immune system until it becomes our guardian angel. Watching and waiting for any breach in our system and rushing to our defence within seconds of the alarm being sounded. (Anyone who has had a child going to nursery or school for the first time will have experienced first-hand the process, as the mass contact produces a whole raft of immune system strengthening infections!) It is however, never too late to make the changes necessary to strengthen your immune system.

• In a nutshell if your immune system is not functioning well, your entire body including the tissues, organs and systems, suffer damage and cannot repair themselves.
• Additionally you are wide open to bacterial, viral and toxic invaders who are looking for a nesting site.
• You have what they need to reproduce and thrive but they like to make some adjustments when they arrive.
• They like a lovely acidic, toxic, waste filled environment without too much oxygen. (A rubbish diet with little exercise will achieve that nicely)
• They are particularly fond of a new home that does not have troublesome neighbours such as anti-oxidants and they prefer a quiet life without too much exercise so that they get on and breed.
• They are a class act and make sure that they give you something back in the form of rent. Frequent colds and flu, thrush, skin complaints, fatigue and stomach problems.
• If you are a really up market landlord and are offering premium accommodation they will pay you back with arthritis, rheumatism, osteoporosis, Alzheimer’s and cancer.
• The immune system is not involved in just our internal defences. It actually has a pretty formidable array of physical barriers that are designed to keep pathogens, which is all harmful substances out of our bodies.

Our first line of defence

The skin is our main external protector. If it is not damaged it will not allow harmful substances to enter the blood stream. The problem is that of course it is porous and is designed to allow fluids out and in through the pores. So any substance that touches your skin such as chemical preparations can pass right through.

For example if you use strong household cleaners these contain highly toxic substances that will pass through the dermal layer and store in the tissues causing anything to a mild rash to a violent allergic reaction.

This is why you must wear gloves when using them. Many of us react to perfume, cosmetics or even simple hand creams that our body obviously thinks of as toxic. If you cut yourself then germs can pass through directly to the bloodstream and from there they have complete access to the rest of your body.

We have special hairs and mucus tissues in our nose, mouth and throat that are designed to catch anything harmful. If a toxin gets as far as our stomachs, then acid and enzymes will react and cause you to vomit to get rid of it. Should any harmful bacteria, virus or toxin get past these barriers then we have a very complex system of cells and anti-bodies that will rush to our defence. Most of us have suffered stomach upsets before and it is just the body getting rid of the toxins. (More about these in a later post.)

 

The liver is of course the place where most of these toxins are going to pass through, and it has specific enzymes designed to destroy them so that they can then be evicted from the body. Which is fine if the toxicity is only occasional but unfortunately our modern diet and environment puts the liver under a great deal of pressure and toxins will not all be expelled, going on to do sometimes irreparable damage.

Free radicals running riot through the body.

If you cut an apple and effectively damage it, within a few minutes it will begin to turn brown. If you leave it long enough the tissue of the apple will begin to break down and you will end up with a liquid, bacteria covered and unidentifiable lump on your cutting board. That just about sums up what free radical damage does to your body. We bandy about the phrase Free Radicals as if they are some dissident political group or school yard bullies which is essentially true. Like most bullies they are missing something and want yours.

A free radical is a molecule. A normal molecule has an even number of electrons and is considered stable. Free radicals on the other hand have an uneven number of electrons and are unstable. They are desperate to be like the normal molecules so they have to steal from them to get another electron. This of course means that they have created another free radical. More and more cells become damaged and leave the body open to most diseases including cardiovascular disease and cancer.

Like the apple the damage is a kind of oxidation, which is the action of adding oxygen to a substance or rusting and when I wrote about cholesterol, it was the low density lipoprotein with its smaller particles that becomes oxidised by free radicals making it unhealthy.

Do Free Radicals have a positive effect on the body?

Ironically the immune system uses some free radicals to go and steal an electron from harmful molecules that have entered the system illegally. Problem is, like everything else in the body we need balances and checks. The Free Radical police are anti-oxidants and if you have not got enough of them then the free radicals become vigilantes and go after everything that moves.

Also we create free radicals when we exercise energetically and take in additional oxygen. These then assist with the metabolism of foods that enter the body. Again if the balance between these and anti-oxidants is not correct more free radicals are created than are needed. This is why we need a healthy diet including foods that provide these anti-oxidants.

Those of you who read my articles on a regular basis know what is coming next!… To boost your immune system there are some very easy guidelines to follow with regard to diet.

1. Cut out refined sugars from your diet so that you are only ingesting a maximum of 6 teaspoons per day in cooked foods and as a sweetener. Effectively, that means do not eat industrial processed foods, particularly items such as breakfast cereals and most commercial flavoured yogurts. Do not be taken in by low-fat food and those that say artificially sweetened. The chemical stuff is definitely unhealthy and has documented side effects. Too much sugar in the system provides a wonderful environment for all toxic pathogens and your immune system will only be able to stand on the side lines as its defence team fights a losing battle.
2. Industrially produced foods have been through a machine, rarely has many natural ingredients and has chemical additives. If it is wrapped in plastic, comes in a packet or has very attractive cardboard advertising then treat with suspicion. Most of the time your immune system will spend more time dealing with the toxins than your digestive system will take to consume and process. If after the main ingredients you have a long list of additives and E numbers…. skip it.
3. Drink sufficient fluids to help toxins pass out of the body. If you are one of those who boast that you manage on a cup or two of tea a day and that you get all the fluids you need from the food you eat; think again. We lose moisture when we exhale, through our skin and when we pee, which adds up to between 1.5 to 2 litres per day. You cannot replenish that from food alone and if you pinch the skin on the back of your hand and it is slow to resume its normal smooth appearance then you are dehydrated. This will impact how your immune system functions.
4. Adopt the 80/20 rule for your diet. 80% all fresh natural produce that has been grown, picked or dug up out of the ground. The brighter the colour the better. I know that having a busy work and personal life makes this daunting sometimes but I use frozen vegetables all the time.. Especially out of season. The only foods that I usually prefer to prepare myself are carrots, potatoes and sweet potato as the frozen ones do not taste as good. Also economically onions are much better non-frozen but I do in bulk and they keep in the fridge for a week. Green vegetables particularly are very good these days and if you are really in a hurry get a good quality mixed veg bag.
5. Combine these vegetables with a moderate intake of wholegrains (dependent on your activity levels )with good quality protein that has not been mass farmed (poultry, beef, lamb, salmon etc). Suggested wholegrains including porridge oats, wholegrain Basmati rice, multi-grain fresh bread. (Carbohydrates are treated like sugar by the body so moderation is the key) .
6. Milk, Butter, Eggs and Olive Oil should also be part of your nutritional shopping list as they provide vitamins and minerals as well as Omega Fatty Acids to boost your entire system.
7. Follow my ‘Cook From Scratch’ approach to eating. That includes sauces so that you have minimum industrially manufactured produce in the diet. (I hesitate to call it food)
8. 20% of your diet is where the Red Wine, Dark Chocolate and occasional Guinness comes in!

Next time – ignorance is not bliss.. your body is your only real asset and its well-being should be your primary concern. 

©sally cronin Just Food for Health 1998 – 2023

A little bit about me nutritionally. .

About Sally Cronin

I am a qualified nutritional therapist with twenty-four years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain.

Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 21 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines, radio programmes and posts here on Smorgasbord.

You can buy my books from: Amazon US – and: Amazon UK – Follow me :Goodreads – Twitter: @sgc58 – Facebook: Sally Cronin – LinkedIn: Sally Cronin

 

Thanks reading and I hope you will join me again next week…Sally.