HeraSphere #9: Rebalance Your Immune System

The TL:DR - My 6 key takeways for boosting immune health

1. Nutrition is the foundation of immune health. Our gut houses 70-80% of our immune cells, making it the command center for immune function. Yet another reason to eat healthier! Start healing by temporarily removing inflammatory foods, especially gluten and dairy if you're experiencing immune issues. Focus on fiber-rich vegetables, fruits, and resistant starches that feed beneficial gut bacteria, producing short-chain fatty acids that repair your intestinal lining and reduce inflammation. Food sensitivities are signals your immune system needs support, and are not lifetime sentences. The goal isn't permanent restriction but rebuilding your gut integrity so you can eventually enjoy a diverse diet again. Support oral tolerance (your gut's ability to process foods without triggering immune reactions) with vitamin A-rich foods like sweet potatoes, vitamin D from fatty fish, omega-3s from flaxseeds and walnuts, and natural probiotics from fermented foods. This approach helps resolve not just digestive symptoms but often improves energy, skin issues, and brain fog related to immune dysfunction.

2. Regular sun exposure boosts immunity. As someone who has historically avoided sun to protect my skin, I now aim for 15-20 minutes of direct sunlight daily (with a hat of course). No need to sit in an infrared sauna if you can go outside!  Sunlight's infrared rays (the warming part of sunlight) penetrate your skin and even clothing to activate healing processes inside your cells. Even on cloudy days, getting outside exposes you to more light than staying indoors all day.

3. Minimize Environmental Toxins. Chemicals in our environment can confuse your immune system by attaching to your own tissues and changing their appearance, making them look "foreign." Reduce plastic use, filter your water, choose organic when possible, and eat plenty of vegetables that support your body's natural detoxification processes.

4. Support NAC and Glutathione during high risk seasons. N-acetylcysteine (NAC) is a cornerstone of immune support protocol for many doctors, include Dr. Mark Hyman, an expert in functional medicine. NAC is a precursor to glutathione – what Dr. Hyman calls your body's "master antioxidant" that helps neutralize harmful free radicals and supports detoxification pathways. When we're fighting infections, our glutathione stores can become depleted, leaving us vulnerable to oxidative damage. NAC helps replenish these critical reserves, allowing your immune system to function optimally. Beyond glutathione production, Dr. Hyman highlights NAC's ability to break down the thick, sticky mucus that can harbor pathogens in your respiratory tract, making it particularly valuable for both preventing and treating respiratory infections. Research shows NAC can reduce symptom severity in viral infections by up to 50%, which is why he and other doctors often take 600mg twice daily during high-risk seasons or at the first sign of illness. Its considered a supplement in the US, so look for reputable brands and consult with a healthcare provider about your specific needs.

5. Sleep and stress management are intertwined pillars. "Stress isn't just in your head—it's in your cells.” says Dr. LeVeque. During deep sleep, your body produces cytokines that target infection and inflammation, while chronic stress hormones actively suppress immune function. For better or worse, stress and sleep quality are intimately connected—improving one often enhances the other, and vice versa. There is a reason we get sick when we travel and don’t sleep well. Checkout the HeraSphere issue on sleep for additional strategies.

6. For severe autoimmune issues, consider targeted immunotherapy.
   Emerging therapies like vitamin C infusions, ozone, hyperbaric oxygen (pressurized oxygen chambers), and plasmapheresis (filtering inflammatory compounds from blood) have shown remarkable results in resetting the immune system, especially for long COVID and severe autoimmune conditions. Consult a functional medicine practitioner to learn more.

In This Issue: Rebalancing Immune Health

• Understanding Your Immune System

• The NEWSTART Approach to Immune Resilience

• The Gut-Immune Connection & Autoimmunity

• Simple remedies with powerful effects

1. Understanding Your Immune System

• Your immune system is your body's personal security team – with different specialists handling different types of threats. It's not just one thing; it's a network of cells, tissues, and organs all communicating and working together to keep you safe. There are two main branches that work hand-in-hand.

• The innate immune system is your first line of defense – think of them as security guards who immediately recognize when something's wrong. This includes your skin (a physical barrier), mucus in your nose and throat (which traps particles), stomach acid (which kills many bacteria), and special cells that quickly rush to attack anything that shouldn't be there. This system responds quickly but doesn't remember specific threats.

• The adaptive immune system is more like your special forces team – it's slower to activate but creates a memory of specific invaders. When you get sick, this system creates custom weapons (antibodies) designed to target that exact threat. These antibodies stick around, which is why you rarely get the same cold twice. This is also how vaccines work – they train this system without making you sick.

• T cells are the commanders of your immune response – they're like the elite special forces that orchestrate the entire battle plan. These remarkable white blood cells come in several specialized types, each with a crucial role. T helper cells act as the battlefield coordinators, identifying threats and signaling other immune cells to join the fight. Cytotoxic T cells are your assassins, directly destroying infected or cancerous cells by releasing toxic substances that punch holes in their membranes. Meanwhile, regulatory T cells (mostly housed in your gut) serve as peacekeepers, preventing your immune response from going overboard and attacking your own tissues – they're why most of us don't develop autoimmune conditions. What makes T cells truly extraordinary is their ability to remember – once they encounter a specific threat, memory T cells can persist for decades, ready to mount a faster, stronger response if that same invader returns. This sophisticated system explains why childhood diseases like chickenpox rarely strike twice, and why vaccines can provide long-lasting protection.

• What's fascinating is that about 70-80% of your immune tissue lives in your digestive tract. This makes perfect sense when you think about it – your digestive system is constantly processing outside materials (food) and needs to distinguish between what's nutritious and what might be harmful. This gut-immune connection explains why digestive issues and immune problems often show up together.

• Your immune cells also have incredible communication abilities. Special messenger molecules called cytokines help coordinate your body's response to infection – like the battlefield commanders giving orders. When these messages are balanced, you get just enough immune response to handle the threat without causing collateral damage.

• When cytokine signaling goes haywire (as in "cytokine storms"), you experience more severe symptoms and inflammation. Instead of a controlled, appropriate response, your immune system starts producing massive amounts of these messenger proteins in a chaotic fashion. It's like the p calling in an excessive SWAT team response to a minor disturbance.

2. The NEWSTART Approach to Immune Resilience

• The NEWSTART program emerged in the late 70s and 80s as a comprehensive lifestye approach to treating chronic disease, and have roots from health guidelines from Seventh-day Adventist health circles since the late 19th century. I learned about the concept from Dr. Roger Seheult in a podcast with Dr. Andrew Huberman

• Nutrition: Your immune cells need specific nutrients to function optimally. Focus on vibrant, colorful foods rich in antioxidants, which help neutralize harmful free radicals (unstable molecules that can damage cells). Think of foods like berries, dark leafy greens, and sweet potatoes. Vitamin C from citrus fruits and bell peppers supports your immune cell function, while zinc from pumpkin seeds and oysters helps with cell division and growth. I've started keeping frozen berries on hand year-round to boost our morning smoothies with immune-supporting antioxidants.

• Exercise: Movement is medicine for your immune system. When you exercise moderately (think a brisk 30-minute walk), immune cells circulate more efficiently through your body, identifying and eliminating pathogens (disease-causing microbes). After my son's post-viral fatigue, we gradually reintroduced movement with gentle walks that slowly increased in length, which helped restore his energy and strengthen his recovery.

• Water: Proper hydration supports the production of lymph, the fluid that carries immune cells throughout your body. Aim for half your body weight in ounces daily. I keep a water bottle on my desk and refill it throughout the day to ensure I'm getting enough.

• Sunshine: Sunlight is crucial for immune function, with research showing it helps regulate immune responses. Studies have shown that patients in hospital beds next to windows (vs brick walls) had shorter hospital stays, needed significantly less pain medication, had fewer negative comments in nurses' notes, and experienced fewer post-surgical complications. Aim for 10-15 minutes of direct sunlight on your skin (without sunscreen) several times a week. This is due to a multitude of benefits from sunlight, including Vitamin D production, circadian rhythm regulation, mitochondrial support and mood elevation

• Temperance: Moderation matters. Alcohol, sugar, and ultra-processed foods can suppress immune function. Its hard to do anything cold turkey, especially on vacation or while traveling, so we focus on balance rather than complete restriction.

• Air: Fresh, clean air improves oxygen delivery throughout your body, supporting immune cell function. Open windows when possible, use air purifiers in closed spaces, and get outside daily. Deep breathing exercises can also reduce stress hormones that suppress immunity.

• Rest: Sleep is when your body produces and distributes key immune cells. Aim for 7-9 hours of quality sleep. Creating a cool, dark sleeping environment and consistent bedtime routine has dramatically improved my family's sleep quality. See the HeraSphere issue on sleep for a deep dive.

• Trust: Managing stress is non-negotiable for immune health. Chronic stress depletes immune resources through continuously elevated cortisol levels (your body's primary stress hormone). According to Dr. Kelly LeVeque, “chronic stress causes your immune system to shift resources away from fighting infections and toward preparing for physical threats that never materialize.” Its so important to find stress relief practices that work for you – whether meditation, journaling, or simply five minutes of deep breathing before bed.

3. The Gut-Immune Connection and Autoimmunity: When Your Defense System Gets Confused

• The most eye-opening part of my family's health journey was discovering how deeply connected gut health and immune function truly are. Your gut is actually the command center for your immune system.

• Did you know that your intestinal lining is just one cell thick (imagine how delicate that is!). This thin barrier is supposed to let nutrients through while keeping everything else out. When this barrier gets damaged – what doctors call "intestinal permeability" or what you might have heard called "leaky gut" – partially digested food particles and bacterial components can slip through into your bloodstream where they don't belong.

• When your immune system encounters these "foreign" particles in the bloodstream, it does what it's designed to do – attack! This creates inflammation throughout your body. Over time, if this process continues, your immune system can become confused and start mistaking parts of your own body for these foreign invaders – and that's essentially how autoimmune conditions develop.

• The key culprits of the gut barrier damage are: Stress (which directly affects your gut lining), certain medications (especially antibiotics and NSAIDs like ibuprofen), processed food ingredients (especially emulsifiers and artificial sweeteners), alcohol and environmental toxins, imbalanced gut bacteria (too many harmful microbes, not enough beneficial ones), and food sensitivities

• Gluten and dairy top the list of food sensitivities for a reason, even for people without celiac disease or lactose intolerance. Gluten (a protein found in wheat, barley and rye) contains components that can increase the production of a protein called zonulin, which directly controls those tight junctions between your intestinal cells. More zonulin means more gaps in that cellular barrier.

• Dairy contains proteins (particularly casein) that are structurally similar to some of your own tissues. If these proteins get through a damaged gut barrier, your immune system might create antibodies against them that can accidentally attack similar-looking tissues in your body – this is called "molecular mimicry." For example, dairy proteins can look similar to certain pancreas or thyroid tissues, potentially triggering immune attacks on those organs.

• This is why removing gluten and dairy temporarily often helps reduce inflammation across the board – it gives your gut a chance to heal and your immune system a chance to calm down. This doesn't mean you have to avoid these foods forever, but rather that healing the gut barrier first is essential.

• Signs your gut-immune connection might need support include:

  Frequent infections or slow recovery, digestive issues like bloating, irregular bowel movements, or heartburn, unexplained fatigue, brain fog, or mood swings, food reactions that seem to come and go or get worse over time, joint pain or skin issues that flare up with certain foods

• In retrospect, I suspect that my son's post-viral illness was likely due to a gut-immune imbalance from too many inflammatory foods like pizza and chicken tenders, and not enough fiber-rich vegetables to feed his beneficial gut bacteria!

4. Simple remedies with powerful effects

• Zinc: More than just another mineral, zinc actively interferes with viral replication in your respiratory tract. Research shows zinc lozenges started within 24 hours of symptoms can shorten colds by 1-2 days. For best results, use zinc acetate or gluconate lozenges (10-15mg) dissolved slowly in your mouth every 2-3 hours when sick.

• Elderberry: This traditional remedy has modern science behind it. Rich in anthocyanins with antiviral properties, studies show elderberry extract can reduce flu recovery time by up to four days. It works by preventing viruses from penetrating cell walls and inhibiting viral replication. Look for standardized extracts and take at the first sign of symptoms.

• Salt Water Gargles: This simple remedy creates osmotic pressure that draws fluid from inflamed tissues, reducing swelling while physically flushing out pathogens. Research found people who gargled regularly had 40% fewer respiratory infections. Use ½ teaspoon salt in 8oz warm water, gargle for 30 seconds several times daily when sick.

• Garlic: The compound allicin in freshly crushed garlic has potent antibacterial and antiviral properties. A 12-week study found garlic supplementation reduced cold incidence by 63%. For maximum benefit, crush raw garlic and let it sit 10-15 minutes before consuming to allow allicin to form. Mix with honey if the taste is too intense.

• Vitamin C: While it may not prevent colds, consistent vitamin C supplementation (1-2g daily) reduces cold duration by 8% in adults and 14% in children. Focus on regular intake rather than massive doses once sick. Food sources like bell peppers, citrus, and leafy greens provide the nutrient alongside other beneficial compounds.

• Ginger: Contains gingerols and shogaols with proven anti-inflammatory and antioxidant effects. As a warming herb, ginger increases circulation, promotes beneficial sweating, and soothes digestive discomfort that often accompanies illness. Steep fresh ginger slices in hot water for 5-10 minutes, add honey and lemon if desired for a triple-action immune tea.

Your immune system is the cornerstone of your overall health, influencing everything from energy levels to aging. Small, consistent changes can significantly strengthen this vital system.

Like everything else, immune health is highly personal. Pay attention to how different foods, sleep patterns, and stress levels affect your body. The signals are there if we listen – unusual fatigue, frequent infections, slow wound healing, and digestive issues are all ways your body communicates immune imbalance.

What steps will you take this week to support your immune system? Remember, you don't need to overhaul everything at once. Even implementing one NEWSTART principle can start strengthening your body's natural defenses today.

I'd love to hear your immune health questions and experiences. What challenges have you faced with immune health? Which strategies have worked for you? Send me a note and let me know!

Here's to some extra sunshine,

Lilly

PS. Please share this with a friend or family member who may need to optimize their immune health! 

If you’ve received this email from a friend and want to receive it in your own inbox

ICYMI, check out prior issues of HeraSphere:

Note: While I love diving deep into research and sharing what I've learned about women's health and wellness, I want to be crystal clear: I'm a passionate health advocate and researcher, not a medical professional. Think of me as your well-informed friend who does extensive homework – but not your doctor.

Everything I share in HeraSphere comes from careful research and personal experience, but it's meant to inform and inspire, not to diagnose or treat any medical conditions. Your body is uniquely yours, and what works for one person might not work for another. Always consult your healthcare provider before making significant changes to your diet, exercise routine, or wellness practices, especially if you have underlying health conditions or take medications.

Some links in HeraSphere are Amazon affiliate links. I do earn a small commission from qualifying purchases, which helps support this newsletter while keeping it free for readers. I only recommend products I personally use and believe in, like the walking pad that's transformed how I get my steps in during work days!