Immunity is one of the most searched topics at this time

Sponsored by the Weight Loss & Longevity Institute (WALI) at FYZICAL PBC. Alana M. Sims, MS, RD/LDN The Healthy BITEE newsletters will dive into the science behind nutrition and exercise as it relates to the immune system. It will offer several Immunity Challenges based on nutrition and exercise research. These informative articles will provide helpful insight and information to empower readers to take action in improving their overall nutrition and movement health. People of all ages, socioeconomic backgrounds, and cultures are searching for the key to avoid becoming part of the COVID-19 pandemic. Be wary of self-proclaimed health gurus marketing COVID-19 prevention tactics based on non-scientific reasoning. To be clear, no nutrition changes or nutritional supplements will directly treat or prevent the contraction of coronavirus. The practice of social distancing and good hygiene are of utmost priority in preventing the spread and contraction of COVID-19. However, optimal nutrition can help create a strong immune system which will act as a great first line of defense against all foreign pathogens.

THE DEFINITION OF IMMUNITY

a diffuse, complex network of interacting cells, cell products, and cell-forming tissues that protects the body from pathogens and other foreign substances, destroys infected and malignant cells, and removes cellular debris: the system includes the thymus, spleen, lymph nodes and lymph tissue, stem cells, white blood cells, antibodies, and lymphokines. The Centers for Disease Control and Prevention (CDC) reports that adults 65 years of age and older, and people of any age with serious underlying medical conditions, may be at higher risk for more serious complications from COVID-19. Underlying medical conditions include cardiovascular disease, diabetes, kidney disease, asthma, cancer, obesity, or liver disease.

The human body is naturally equipped to ward off any foreign substances that threaten to disturb its normal environment. The body contains immune cells that are innately designed to fight off disease automatically. Immune cells have various specialized functions that range from simply recognizing a foreign substance to devouring those substances when needed.

THE THREE PHASES OF IMMUNITY

SURVEILLANCE

Think of the first phase, surveillance, as the safety patrol system commonly seen cruising through the aisles of the mall parking lots. Immune cells are constantly surveying the body and destroying potential threats without eliciting any symptoms of sickness.

RESPONSE

Response, the second stage of the immune system, is like calling in the SWAT team of the immune system. When the simple “safety patrol” cells are not strong or specific enough to get the job done, the immune cells of the response phase are activated to initiate a cascade of reactions. This stage is usually accompanied by symptoms that are associated with being sick, such as low-grade fever.

RETURN TO SURVEILLANCE

The last and final stage, return to surveillance, takes the body back to its normal surveying, constantly searching for and fighting off mild infections or germs that pop up in normal day-to-day life.

INFLAMMATION IS NECESSARY

Inflammation is a necessary part of the process that occurs when your body fights an infection. When the body is injured, the immune system sends immune cells to heal the area. Shutting off the response phase of the immune system and returning it to surveillance is a critical part of the immune cycle. For example, when someone gets a paper cut, a small amount of swelling and redness occurs prior to healing. This is the body working to get damaged skin back to normal. On the contrary, if the area stays red, continues to bleed, and is swollen for months, this is an indicator that a problem is occurring within the part of the immune system that needs to shut-off. When the immune system does not “shut-off” completely, it leads to what is known as chronic, low-grade inflammation. This chronic inflammation is associated with many diseases, such as heart disease, bowel disorders and even cancer. Long term inflammation creates hostility in our bodies caused by free radicals. Minimizing the inflammation in your body leads to a stronger immune system, and this can be supported by a diet with balanced nutrition. The next few BITEEs will review key dietary components that aid in decreasing inflammation in order to strengthen your immune system.

Healthy BITEE Immunity Challenge

For 3 Days

1. Track meal & snack intake
2. Track fluid intake (coffee, water, juice, soda, alcohol)
3. Track exercise habits

Why should I keep a log? Keeping a log of food, fluid, and exercise can help us to identify areas for improvement in your daily habits. You will use your 3-day log to compare current habits with future Immunity Challenges identified in each Nutrition BITEE. Get Started! Starting the habit of logging now, even if it is only for 3 days, will help you identify where necessary habits need created to start enhancing your nutritional health!