03/16/2020
BOOSTING IMMUNITY
As mentioned from previous posts that I would post information regarding building immunity at this time. There are many things we do on a daily basis that can affect our immunity both in a negative and positive way. One thing to anchor in our minds is that depending on what nervous system we are operating in, we are either in consumption or production mode with regards to energy and resources. The key to building immunity is to spend less time in consumptive mode (generally speaking this is the sympathetic nervous system) and more time in production mode (generally speaking this is the para-sympathetic nervous system).
In a nutshell....
The Sympathetic nervous system (SNS) is our do mode (basic mode) and our fight/fight mode (heightened mode) and at its extreme extent a state of panic/shock (this is when fear in the fight/fight stage is unresolved). The more heightened the sympathetic nervous system is the more internal resources (energy/hormones/adrenals etc.) are consumed leaving less resources for immunity etc.
The Parasympathetic nervous system (PNS) is our rest mode (basic mode), digest mode (deepened mode), and regeneration/healing mode (deepest restorative mode). The more time spent in this system the more time we are re-balancing, regenerating and producing internal resources (hormones, glandular secretions, immune system components, blood, energy, etc.).
We are modulating between both systems many times per day as we go about our day from waking to falling asleep. Ideally, we spend our sleeping time in restorative mode modulating different moderate to deep levels of the parasympathetic nervous system through the circadian rhythm of sleep. This provides us the bulk of our regenerating/healing and building (immunity/endocrine, etc.). These deeper levels of rest which are so crucially important are dependant on our ability to modulate in and out of each nervous system throughout the day. That is so long as our nervous system can remain flexible and responsive/adaptive we are able to act quickly in times of stress/danger (SNS) and recover from such stressors just as quick (PNS). Often what happens in our western (consumptive/overworked/stressed) culture is that we spend much of our waking time in the SNS which “hardwires” our nervous system into the SNS tendencies, making it difficult to drop into the PNS for important productive activities such as digestion and sleep which we are dependent on to build/restore/heal etc.
To solidify this picture, the graph below shows a simplified idea of our nervous system modulation (pardon the penmanship – I will try to create a more legible chart when I get a chance):
This first chart is a health modulation between the nervous systems with quick response and recoveries from activities. The red overlay of the second chart is a chart showing an example of when stress, habits, etc. lead to a sympathetic dominant nervous system which becomes one of consumption and depletion (fatigue, weakened adrenals/ immunity etc.).
The trick in building immunity resources is two fold: 1) reducing stressors (emotional, dietary, environmental, etc.) and spending as much time in “production” mode (PNS) as much as possible throughout the day which will help with our ability to sleep well and therefore access the deepest states of the PNS during the night. In a very simplified equation (of course we are not so simple creatures!) when we are producing more than consuming we increase our state of health and build extra immunity, etc. We are entering a time (personally, environmentally, locally and globally) where we are awakening to our need to start producing more that we are consuming to ensure not only our ability to survive but our ability to thrive in life and in our world.
BUILDING IMMUNITY
The following notes are very simplified and offer basic recommendations. Each persons health picture and needs will vary. I recommend consulting a TCM practitioner or Naturopath to get personalized recommendations. Please note that I am taking phone/online consultaions to help folks come up with a personalized regime to best support their health and Immunity during this pandemic.
1) BREATH
Establish a deep breathing pattern, meaning breath into your belly. If you look at the chart above and see the horizontal line that interfaces the SNS and the PNS. Now imagine this line to be your diaphragm! The breath is autonomic with a conscious override. To keep it simple and to the point, shallow breathing (i.e. breathing in chest only) tends to stimulate the SNS, whereas diaphragmatic breathing (belly breathing) stimulates the PNS. We all know that a few deep breaths will help us calm down (PNS) from a heightened emotional event (SNS). So check in with your breath and see what your baseline is... if shallow then re-establish a deep breathing baseline. Easier said then done, but definitely doable. I recommend to my patients to set an interval timer to go off every 20 minutes and take 10 belly breaths (takes 1 minute) and allow the final few breaths to be as effortless as possible which is key to the autonomic retraining. This seems like alot, but we take an average of 16 breaths per minute (12-20) which is 320 breaths every 20 minutes. Checking in and retraining 10 breaths of 320 is pretty minimal, but it does work if you are consistent. Do this until you realize that you are reestablishing a belly breathing pattern then rest the timeer to 40min, 60 min, etc until you can be satisfied that your autonomic breathing pattern is serving the PNS and not the SNS!
2) WATER
Make sure your are drinking water free/filtered from heavy metals, PCB’s and chemicals which are perhaps the most significant endocrine disrupters. A well modulated endocrine system (hormones & glands/glandular secretions) is key to a well modulated immune system! Stay well hydrated but know that too much water can tax the body as well.
3) FOOD/NUTRITION
A strong digestion quickly translates to a strong immune system. It is important to avoid foods/habits that hamper our digestive strength and take foods that feed/nourish our digestive strength. Food feeds the organs as well as the cells and energy production. The key is to take foods that nourish cells, provide energy and feed/strengthen our digestive organs!
AVOID foods that deplete/harm/stress digestion/organs etc: herbicide/pesticide ladened foods, sugar, alcohol, refined foods, excessive dairy, too many simple carbs (grains and starchy root vegetables such as potatos etc.), vegetable oils (safflower, canola etc. - coconut and olive oil ok), fried foods, cold/frozen foods etc.
Keep foods well cooked, warm and high in vegetable content. Soups and stews are best as they not only feed our cells and provide energy, but they also help feed our digestive system!
Do not eat if not hungry (or if this is always then light soups with stimulate digestive energies), after sunset/late at night (except for a small quantity of light soup, an apple, tea, etc. If absolutely need be), when upset/emotional or while working/doing other (energy and blood is not in the digestive system and will often lead to indigestion which consumes energy). It is important to eat a quantity that satisfies hunger but not to the point of feeling full (this feeling is often the feeling of our digestive system bogging down!).
4) EXCERCISE
The key here is to not become sedentary in this “still” time of self-iosolation, but it is also equally important not to do too much. With the idea of producing more than consuming energy, choose excercise practices that incorporate mindful breathing and moving but are not depleting in any way. Gently yoga, qi gong, tai chi, walking are excellent choices. Look for future posts about some outdoor qi gong/ tai chi classes that I will be starting soon. These exercises build wei qi (immunity) through mindful breathing and gentle but stimulating movement. You tube is another great source of classes!
5) SLEEP
I already introduced the importance of sleep above. Another idea to embrace is that (based on studies regarding circadian rythms and deep sleep cycles) each hour of sleep before midnight is worth 2 hours of sleep after midnight. Try to get to bed by 9 or 10 at latest. It is VERY important for the nervous system to avoid screen time at least 1 hour before bedtime and avoid eating late at night or going to sleep upset.
6) SCREENTIME/ONLINE & MEDIA
As we all know by now that too much time spent online can tax us in many ways (physically, intellectually and emotionally!). It is important to minimize exposure to the overwhelming barage of news/media as it not only taxes our adreanls through sensationalized catchprases, but we are often left trying to sort out the validity of information content and sources. It is best to find one reliable source of information for media content and limit the time each day you check in to meet the basic need for the information. Be aware that “news” is sensationalized to the point that many are seeking it out for the adrenalin rush that it provides unknowingly and become chemically addicted to this release of adrenalin. This is no different that those adrenaline junkies that are base jumping off mountains, skiing off cliffs, and jumping out of planes habitually! Every time you feel the fear induced adrenalin spike, you are choosing a habit of consuming valuable internal resources that could be used to help build your immunity/skills/knowledge that will help you overcome the very thing that sparks the fear in the first place.
Spending time in front of a computer/phone/tablet for extended periods consume energy in a few ways: 1) it is a steady exposure to low-level electro-magnetic radiation which is an endocrine disrupter, and blue light. Blue light is a natural wavelength of daytime light that acts as a stimulant that boosts mental activity and even other metabolic processes. The keynote here is that we are designed to be exposed to it in the daytime, not during the nightime as it prevents us transitioning fully into the parasympathetic nervous system affecting the release of important rest/sleep hormones such as melatonin and others. The body starts releasing melatonin it a couple of hours before bedtime, which is why screen time should be avoided at least 1 hour but ideally 2 hours before bedtime. Sleep quality will be greatly affected by this one simple choice.
If you need to be on the screen for work and communications make sure you enable the night-time settings that removes blue light from most new phones and for your computer download F.LUX (https://justgetflux.com/)... your eyes and PNS with thank you for it!
7) EMOTIONS
Stress and fear tax the adrenals/endocrine system (see previous post on South Shore Acupuncture page for detailed article about this) and deplete our immunity. Stress is designed to identify an obstacle that is obstruction our assertive self and is calling for our need to identify 1) Is the challenge in our control or 2) is it out of our control. Fear is a heightened stress state which we follow the same protocol. For 1) we find a solution or a few solutions and draw on our will power to act accordingly to resolve the stress/fear and for 2) we need to surrender to the process that is out of our control... this requires often a great deal of trust in the process, whether its that of a loved one or a disease pathogen. We can only control 1) and can only trust in the process of 2) in order to resolve the stress/fear. It is basically as simple as that. Simple but a challenge nonetheless. This time during the COVID-19 pandemic requires a certain level of appropriate (not meaning the hoarding enough toilet paper to last until the end of time) preparedness and a whole lot of letting go, surrender, and trust!
Things that help the letting go/trust factor is spending time outdoors present in nature! Build a garden, sew some clothing... focus on actions that are focussed on connecting with nature and that are producing in nature.
One very big lesson that this pandemic is teaching humanity is how fragile our sytems are and how delicate and entagled the economics of our systems are. Its teaching us that we need to take steps towards seflf-reliance and sustainability. To try to produce more than we consume on all levels!
Use this time as an opportunity to take one step closer to self-sustainibility. This will help on all levels, inside and out, locally and globally!
8) HERBS/SUPPLEMENTS/SPECIFIC FOODS
Of course there is so much to talk about here which will require a future post on its own so stay tuned!
SUMMARY: BREATH, NOURISH WITH SOUPS/STEWS, GO OUTSIDE, GET OFFLINE AND CONNECT WITH NATURE, MAKE MUSIC, DO ART, HAVE A FAMILY DANCE PARTY, GROW A GARDEN, REST, PREPARE (IN A CALM AND REASONABLE MANNER) AND TRUST THAT...
THIS TOO SHALL PASS AND AFTER WHICH MAY WE BE KINDER & WISER AND MAKE CHOICES TO LIVE IN A MORE CONSCIOUS, SUSTAINABLE, AND CONNECTED MANNER!
