*Eating Well for Immune Health

Alan Gutierrez, MS, RD, LD, presents on optimizing immunity with nutrition and lifestyle. The speaker outlines the dangers of flu season and provides a brief overview of the immune system and its functions. He describes the GI tract as an extension of our external environment, underscoring its significance in immune response and stability. Gutierrez advises on nutrient-rich foods, their benefits to the immune system, and how to prepare them for optimal nutrient intake. He discusses critical vitamins and urges viewers to use caution and consult a practitioner before adding supplements to one’s diet. The speaker touches on the importance of lifestyle in long-term immune health, especially sleep, hygiene, physical activity, and stress. Gutierrez provides suggestions for stress management and summarizes the presentation in five action items.

In this webinar: 

0:00 – Speaker introduction
2:05 – Presentation outline
3:15 – Flu season characteristics
6:15 – Overview of the ideal immune system
10:41 – Importance of the GI system
14:00 – How does GI health affect immunity?
16:49 – Study: Probiotics and influenza
20:15 – Where to find good bacteria without taking supplements
21:15 – Fermented foods and probiotics
24:42 – Prebiotics and fiber foods
27:45 – Eating the rainbow
31:15 – Onions
34:00 – Mineral-rich foods
37:00 – Hydration and immunity
41:25 – Vitamin D
41:55 – Study: Vitamin D and influenza
43:55 – Dietary allowances of vitamin D
45:07 – Excessive nutrient intake
46:15 – Sleep and rest
48:20 – Meal times, sizes, and types
51:22 – Hygiene
52:40 – Food safety
54:35 – Regular physical activity
56:37 – Study: Physical exercise and autism trait presentation
57:06 – Stress reduction and immunity
57:55 – Recap and action items

Immune System Introduction 

Gutierrez outlines the presentation (2:05) and considers the characteristics of flu season (3:15). He describes the flu season as the period from November/December to March/April, during which people spend more time indoors, exercise less, consume sugary holiday treats, and experience increased stress around the holiday seasons (4:40). The ideal immune system protects the body from viruses, toxins, pollutants, fungus, parasites, and bacteria and is constantly surveying to prepare the body for any potential assaults (6:15). The speaker discusses immune system lines of defense and their functions: 

1. Skin – the first line of defense. Made of mucous membranes like the nose, enzymes, and microflora in the mouth and gut, and complement proteins (6:51).
2. Innate System – the natural killer cells like granulocytes and macrophages that the immune system uses to destroy invading viruses or bacteria (8:25).
3. Acquired System – the lymphocytes like T-cells and B-cells, which create a “memory” of a virus so the system can respond quickly if infected again (e.g., chicken pox) (9:05).

The GI tract and immunity

The gastrointestinal (GI) system is an internal extension of our external environment as everything we eat and drink (external to the body) travels from the mouth through the stomach and intestines (10:41). Gutierrez explains that the gut walls are lined with immune cells which recognize differences between the body and the external environment (12:45). GI health is, therefore, paramount to proper immune function and stability (14:00). The speaker lists factors that contribute to poor GI health and outlines a 2009 study that found a positive association between probiotic use and decreased symptoms of influenza (16:49). He notes that the probiotic and supplement market is lowly regulated and urges viewers to consult their general practitioner before adding any supplements to one’s diet (20:15). 

Foods that boost immunity

Gutierrez discusses what types of food provide specific benefits to GI health and immunity and presents food preparation tips for optimum vitamin and mineral uptake. For example, fermented foods and drinks like raw apple cider vinegar, sauerkraut, miso paste, and kombucha are good sources of probiotics (21:15). Prebiotics, or fibers that feed good gut bacteria, are abundant in onions, garlic, asparagus, raw honey, peas, mushroom, and ground flax seed (24:42). The speaker underscores fiber consumption as integral to a balanced gut ecology (25:57) and touches on fruit and vegetable pigmentation and their impact on inflammation (an immune system response) (27:45). 

The presenter details the nutrient composition of onions and discusses best practices for preparation (31:15). Foods rich in minerals such as zinc and iron are also crucial for immune system health. Zinc is found in muscle tissue (e.g., beef, lamb, elk, deer) as well as pumpkin and sesame seeds (34:00). Gutierrez explains that zinc, iron, and many other nutrients are water-soluble. Therefore, foods containing such nutrients should not be prepared using water unless cooking water is saved and used in preparation and consumption (35:30). Hydration is another crucial component of healthy immunity as fluid intake is integral to cellular function and detoxification (37:00). The speaker considers ways to stay hydrated during fall and winter (39:10) and suggests steps for making a broth with vegetable ends saved over a week (40:06). A good way to assess one’s hydration status is taking note of urine color and odor (38:00). 

Vitamin supplementation and lifestyle

Gutierrez discusses the role of vitamin D in bone metabolism and immune response (41:25) and outlines a study that found children with lower levels of vitamin D in their blood benefited the most from vitamin D supplementation (41:55). He underscores the need to test blood vitamin D levels before supplementation as excess amounts can become toxic (42:55). The speaker outlines recommended dietary allowances/maintenance dosages of vitamin D across the age groups (43:55) and re-emphasizes that excessive nutrient intake may suppress immune function (45:07). 

Lifestyle is equally as important for immune health, and establishing regularity in sleep and rest is critical (46:45). The speaker discusses different meal times, types, and sizes and how such variables impact sleep and daily function (48:20). Washing hands and keeping them off of your face minimizes the risk of infection, especially if you work with children (51:22). Gutierrez discusses food safety and the difference between germs and pollutants in our surrounding environments (52:40). He emphasizes various types of regular physical activity (54:35), highlighting a study on children with autism behaviors that found a decrease in autism trait presentation as exercise increased (56:37). Stress management skills are also critical to immune health. The speaker provides some starting points for learning to do this. 

Gutierrez recaps the presentation with five essential, actionable items:

• Get fermented.
• Eat the rainbow and mineral-rich foods.
• Check vitamin D levels.
• Keep hydrated.
• Commit to physical exercise.