Nutrients to Support Immune & Hormone Health
/I received two requests for protocols in this month’s column: immune support and hormone balancing. Big topics! Both complicated. Yet, nutritionally, both boil down to these basic concepts: eat a wide range of colorful, whole, uncontaminated foods, manage stress well, and spend ample time outside in nature.
Amidst (and hopefully exiting) this season of flu-related viruses, and transitioning into spring break travel wellness, let’s connect the dots between immunity and hormones biochemically. To start, hormones are messengers, communicating between different systems in the body. The immune system releases its own hormones – endorphins, thyroid stimulating hormone, serotonin, histamines, and more – and hormones released from organs in the body talk with the immune system.
For example, cortisol, a key “stress hormone”, regulates T cell release in response to infections. In the short term, cortisol can reduce inflammation, while chronic cortisol release hinders immune function, such as by reducing the amount of white blood cells. Estrogen is anti-inflammatory, helps macrophages (immune cells that gobble up pathogens) and enhances the effects of B and T cells (which fight pathogens). Testosterone reduces pro-inflammatory cytokines and promotes anti-inflammatory cytokines. Other hormones (thyroid, growth, digestive, corticosteroids) also are anti-inflammatory, immunomodulatory, and stimulate immune cell function.
So, in thinking about immune support, we must also think about the messengers (hormones) that communicate with the immune system. In addition to specific vitamins, minerals and herbs known to boost immune function, supporting healthy hormone function is key.
First, reduce intake of ultra-processed foods and beverages (including alcohol), often contaminated with known endocrine (hormone) disrupting chemicals, in addition to preservatives, dyes, and other substances hard to process in the liver – the clearing house for pathogens.
Second, heal your gut. Optimal digestive function and microbiome diversity are pivotal, considering 70-80% of immune cells reside in the gut. “Leaky gut” increases risk of autoimmune disease and poor digestive function impairs nutrient absorption. This is especially important for fat-soluble, immune supportive nutrients like vitamins A, E and D.
Third, manage chronic stress. Doing so alleviates “fight or flight” (cortisol release) and promotes “rest and digest” to improve our ability to absorb the nutrients we consume, reduce inflammation, and rejuvenate immune-supportive cells.
Forth, go outside. Vitamin D is one of the most potent nutrients associated with immunity and it’s most available from sunshine. In addition, being in nature has many beneficial effects on the immune system.
Finally, enrich your diet. Foods to support hormone and immune function include:
Ferments rich in probiotics (to support a healthy gut microbiome)
Red, orange, yellow and green plant-derived foods (high in vitamin C and carotenoids, which convert to vitamin A)
Nuts & seeds rich in vitamin E, zinc and antioxidants (to fight infections and reduce inflammation)
Berries (to offer vitamins A and C, zinc, antioxidants and digestive health)
Beans, lentils, nuts, seeds, yogurt, eggs & seafood contain zinc (to reduce inflammation and regulate immune cell function)
Soy, flax seeds and other plant foods (organic!) to support estrogen levels
Roots: garlic, onions, ginger, turmeric (antiviral, anti-inflammatory)
Herbs: elderberry, astragalus, echinacea and hibiscus
There are, of course, many lifestyle factors to support immune and hormone function, such as ample sleep, exercise, and hydration, the effects of which should not be minimized. In the meantime, eat well to be well!
Struggling to make connections between your hormone health, supplements, diet and lifestyle? We’re here to help! Contact us at Nielsen Nutrition to schedule a clarity call today.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC6119719/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4701921/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4465119/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8001875/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3166406/