Autonomy Over Your Health
Simple ways to cultivate a healthy immune system – it really is all about balance.
2020 was really not what any of us expected. We have been put on pause. From an optimistic and constructive viewpoint, this has been a time of great reflection of personal as well as global values of all kinds. Some of us contemplate what we value, deep in our core. Does our day-to-day serve our highest good? Are we experiencing joyous moments in each day? Are we thankful, mindful, content, healthy? For many people that I have shared discussions with over the past 6 months, this introspective extended moment of YIN has been a huge wake up call, and has drawn people to begin participating in activities that really bring them to life. For some there is a niggling of guilt associated with this. Am I really allowed to spend the majority of my time doing what I really want? Aren’t I supposed to be working my arse off to pay the bills? Are you sure this is allowed… Letting go of out-dated ideals is imperative for the benefit of humankind.
Something we really need to discuss is the other side of the pendulum – that is the increased anxiety, stress, fear and depression that has been born from this lock down. The unemployment rates have sky rocketed, which in turn has increased the suicide rates of 22% and 12% for unemployed Australian men and women respectively (Mark Deady Et Al Med J Aust June 2020). To me this is extremely shocking and disheartening. The uncertainty of this reality we find currently ourselves in beckons for some sort of autonomy over ourselves as human beings. To exercise our human birth right to have control in a seemingly uncontrollable situation, and remember that we are pack animals; we need to support each other and feel safe in our community to thrive.
To do such a thing, we have to get back to basics. Start from scratch. Find beauty in doing so, a clean slate is one of life’s funny little blessings that arrive on our plate every now and again. Optimise this opportunity to relinquish in your power. Start with your health. You’ve only got the one body, why in the hell wouldn’t you want to honour it in each moment and squeeze the most gorgeousness you can out of the short experience you have on Earth in this lifetime?!
Let’s start with immunology. White blood cells, the lymphatic system and nerve cells. White blood cells (or as I will here on out name WBC) is an umbrella term for several divisions of immune cells such as cytokines, macrophages, lymphocytes and microglial cells. These fellas are the first at the scene of the crime when something foreign enters the human body, or we are harmed (think a bruise or cut). To make it simple to appreciate the importance of eating correctly I need you to understand that the material that cells are made from is protein. Ever heard someone say: “protein is the building blocks for energy”? Well that person was spot on. Each DNA coding sequence that is occurring as you read this at approximately 50 nucleotides per second needs a protein molecule to do so. And that’s not describing bacterial DNA replication, which is even faster. So protein is important, got it? If you’re not eating enough, your body can’t produce anything it needs to properly and has no energy! Then it starts hacking into back up resources, then it gets a bit sick of doing that, then we find ourselves manifesting disease states. And that can be anything, due to your personal constitution – by the means of genetic disposition meaning your family tree, environmental factors (where in the world you live, work, the house you live in), how you where born, what experiences you have had in your life and obviously what you consume. All these things play a major role in your constitution. Everyone’s is unique and should always be treated as such.
Protein should be included in every meal you consume, one way or another. There are a plethora of sources of protein this earth has to offer us, and another wonderful thing about real foods is that they always contain numerous amazing phytochemicals and nutrients that work symbiotically to make a human body thrive.
Take some time to appreciate the intricate details that Mother Nature has created to directly compliment other aspects of her being (E.G. humans for one), it fascinates me to the point where I think my heart could actually explode with gratitude for the abundance we are exposed to in this life.
It disappoints me that the most intelligent creature on earth wishes to, and has single handily forcefully pursued to get in the way of such perfection.
So, now you understand my philosophical position, let us get back to how we can be strong and intelligent individuals about our bodies and health.
The Nervous System.
Nerve cells send signals everywhere in the body to tell it what to do. They work together with our immune system. We need to make sure that we aren’t running off our precious back up stores so our HPA axis is happy. The hypothalamus-pituitary-adrenal axis is a set of feedback interactions that regulate the neuroendocrine system – the controller of stress, digestion, emotions, sexuality, energy storage plus expenditure and importantly, immunity.
If you’re perhaps starting to freak out about how to handle this, don’t worry your body is already doing it for you and has since the womb. One thing you can do is calm down and design ways to complimentary support this system. I can let you in on the big secret on how to do so: eat, exercise, rest.
The Lymphatic System is what gets rid of all the junk we don’t need via stool, urine and sweat. And this isn’t just toxins you mindfully expose yourself to, it’s also cell debris and what the body doesn’t use of the good things we are exposed to. Lymphatic fluid circulates through vessels that run directly along side your blood vessels between muscles. They along with the spleen, bone marrow, tonsils, thymus and adenoids make up our immune system. Lymph nodes are filters and remove toxic waste from the body. Our lymph nodes are placed in specific areas of the body (you probably could guess them already): the groin, the neck, behind the ears, armpits, and under the jawline.
Unlike blood vessels, lymphatic vessels are “blind ended” meaning that they only go in one direction (sort of like a water slide), and that means they need to be pushed by their surrounding muscles to move this toxic waste out of the body. Movement is imperative for a healthy mind and body; here I am reminding you that if we aren’t functioning properly, living off stores or blocked up with toxins we will not do well. 30 mins of increased heart rate each day will support out lymphatic system. Even deep breathing will move the lymph nodes in your neck, ears and jaw.
Food.
Obviously we all know that what we put into our bodies, we get out. That’s the purpose of food existing, to nourish us with energy and support homeostasis (equilibrium in functionality of our being). You can take a moment once more to say thanks to Mother Earth here. So, without becoming too complex in explanation – it’s really important to simplify. Otherwise, when things become overwhelming we harbour the tendency to throw in the towel completely and lose interest.
What’s really necessary during this time of global unrest is a calm and healthy nervous system, so our immune system can be at its peak. How do we support our nervous and immune system with food? There are a few key elements that I will name that you may like to consider adding to your daily food ritual – wherever that may fit into your day.
Magnesium is used in roughly 600 processes in the human body. Magnesium (or Mg on the periodic table) aids in neurotransmitter balance, emotional + environmental reactions, it keeps our attention focused, regulates vascular tone and muscle activity, immune function, DNA synthesis, amino acid and protein synthesis (REMEMBER PROTEIN IS LIKE REALLY IMPORTANT), zinc absorption (immunity) and is an antagonist for calcium, too which helps with bone formation.
Magnesium is the first port of call when it comes to regulating and calming our nerves. Food sources in descending order are any dark green leafy vegetables, legumes, wholegrain cereals, nuts, fruit such as dried figs, avocados, guava, banana, kiwi fruit, papaya, blackberries, raspberries, rockmelon and grapefruit, fish, red meat, dairy, eggs, cocoa and soy.
Vitamin C improves dopamine synthesis and sensory motor scores, it also soothes nervous system function as it is involved in neurotransmitter synthesis which helps us return to the rest and digest phase VERSUS the flight and fight response as well as aiding adrenalin production and is a direct immnunostiumulant - which is exactly what it sounds like. It is wound healing, anti-aging, a collagen stabiliser, a natural antihistamine, and it also aids Iron absorption and modulates gene expression (aka good DNA transcription).
Food sources in descending order are blackcurrants, green and red capsicum, kiwi fruit, oranges, strawberries, watermelon, papaya, citrus, rockmelon, mango, cabbage, cauliflower, broccoli and tomato.
Vitamin B6 is helpful in serotonin and dopamine production – the happy hormones. Food sources of Vitamin B6 in descending order are organ meats such as liver and kidney, tuna, salmon, red meat, whole grains, legumes, eggs, bananas, soy, nuts and fruits + veg such as watermelon, squash, potatoes and onion.
Carnitine is an amino acid that is formed in your liver. It reduces hyperactivity and aids appropriate social behaviour, and supports energy metabolism and catabolism also, which means a healthy cell turnover. It is found in poultry, fish, red meat and dairy products.
Zinc is our favourite for peak immune response and gut health. It is found in every cell in the human body. It is wound healing and a potent antioxidant. Zinc is what everyone should turn to FIRST when they are feeling under the weather. It is a cofactor for many, many MANY biochemical reactions in the body. A lot of people are deficient in zinc, which may be due to the high levels of stress we face on a daily basis. It helps with growth and development (DNA formation), too. It is really important to make sure we are adequate in our zinc levels if we wish to have a stable immune system. It is also important to note the interactions with supplementation of minerals and vitamins – meaning which ones you should have together and which ones you should consume separately. If using an Iron or Calcium supplement take a Zinc supplement one hour away from these, as they compete for absorption in the body and in turn hinder their effectiveness. It is very important to note that Zinc supplements should always be consumed with food to avoid nausea – this is a studied side effect of zinc on an empty stomach.
Drinking lemon in warm water between 6-10am will alkalise and detoxify the body, as this is the time when your body clock is flushing its system. Lemon is an antioxidant, digestive enzyme stimulant, and full of vitamin c - which aids iron absorption and is used in many immune responses.
Ginger and garlic are our best friend for gut health and immune health – both of these are lush immune-enhancing foods. In Chinese herbal medicine and in any Asian countries these two potent antioxidant rich foods are used in cooking daily. You should too.
This simple information may be of use to you if you wish to take control of your health. Implementing awareness at mealtime will make a huge difference not only to your physical health but your mental health, too. For these is no separation in any aspect of your existence. Once you fully embrace that, you may notice that life could become a little more undemanding, fluent and peaceful for you.
I hope that you have enjoyed these words