The Immune System

The Quick Answer:  Autoimmune diseases are difficult to diagnose and even harder to treat.  Protect your immune system through a wholesome diet.

_______________________________________________________________________________________________

During the time this blog has grown to its current form, our photographer, and daughter, had a competing, even more creative engagement—growing a baby.  In the early, dark hours of the morning our phone rang . . . her time was come and they were off to the hospital.   The arrival of a new baby brings to mind Wordsworth’s timeless phrase, “. . . trailing clouds of glory do we come from God, who is our home.”  Now I hear a shriek from my beautiful wife . . . on her phone, sent by the proud father . . . the first picture of a new grandchild. 

The newborn is a good segue to this week’s subject: the care and feeding of our immune system.  It’s unfair, but women are three times more likely than men to suffer a disease of the immune system.  These autoimmune diseases are onerous conditions, difficult to diagnose and resistant to cure.  Like many topics in nutrition, the process is unknown.  A possible cause, researchers speculate, is the women’s role in the creation of life.  Immune systems are designed to reject all that is foreign, but for nine months a woman’s must relax and permit the growth of a tumor whose DNA is 50% foreign.  This additional burden—essential to the preservation of our species—may underlie women’s greater vulnerability. 

Immune System Facts

• As wondrous as our bodies are, the immune system is even more amazing.  It’s a distributed organ, divided between the spleen, bone marrow, lymph system, leukocytes (white blood cells), G.I. tract, even our skin and heaven knows what else. 
• The immune system is essentially a second brain, capable of remembering among many thousands of foreign microbes which pose a threat, and how to disarm them.
• Because our mouth—through eating and breathing—is the portal for nearly all that is foreign, 80% of our immune capability resides in the gut.  The much smaller foreign bacteria in our gut outnumber the cells of our body.  Though outnumbered, the immune system keeps a watchful eye over these microbial visitors, both benign and toxic, and maintains control, with few exceptions.
• Everyone has cancer all the time, we’re told, but our immune system with rare exception detects and eliminates these cancerous cells in the early stages.  When there is a breakdown, a cancer may begin to grow.  There’s an important lesson here:  If we took better care of our immune system, these failures could be even more rare.
• It’s morbid, but the power of the autoimmune system to protect against hostile microbes can be appreciated by considering death.  When animals (or humans) die, the autoimmune system ceases its work.  Within hours and days, the body is first attacked then devoured by invading bacteria previously held at bay by the immune system. 

Immune System Mistakes

Sometimes the immune system goes haywire and attacks the cells it’s supposed to defend.  We call this autoimmune disease; type 1 diabetes, rheumatoid arthritis, and celiac disease are examples of this “friendly” fire.  The revelation of the last decades is that any organ can be mistakenly attacked—80 such diseases have been identified to date.  In fact, more Americans suffer from autoimmune conditions than heart disease.  Worse, atherosclerosis, the beginning of heart disease, appears to have an autoimmune origin.

The workings of the immune system are incredibly complex and cannot be told in this brief post.  But three factors should be considered in the rise of these diseases:

1. The post-WWII explosion of chemicals, some benign but many not, which was poorly regulated in the beginning and has now poisoned our planet.
2. The 20^th century decline in the wholesomeness of diet, particularly insufficiency of vitamins, minerals and other nutrients due to food refining, plus the addition of chemicals for various purposes.
3. The theory that autoimmune disease is triggered by infection.  If proven, the infection theory raises another question:  What has changed, are infectious agents more potent, or is our immune system weaker?

Foods for the Immune System

We can do little about exposure to infections, and pollutants will be around the rest of our lives.  (Regarding pollutants, the next post will discuss ways to minimize exposure, including safer cookware.)  The one thing we can optimize, in the view of this blog, is the ability of our body to overcome the harm done by pollutants and infections. 

We offer a new theory here:  The industrial revolution has brought many problems but perhaps it has also brought compensating benefits: 

1. Modern nations are less subject to devastating famine;
2. We enjoy a greater variety of foods; and
3. The seasons of foods have been extended. 

Perhaps a merciful God, through the bounteous supply, greater variety, and extended seasons of whole foods, has provided a pollution antidote.  Of course, to benefit we must avoid factory goods and cook with real food.

The following nutrients are important to immune system health:

• The antioxidant vitamins—A (carotenoids), C, and E.
• The essential minerals, zinc, selenium, and magnesium.
• Omega-3 fatty acids, especially if omega-6 is reduced and oxidized or trans fats avoided.
• Other antioxidants, like the bioflavonoids, known by their yellow, orange, red, and blue colors.

Though each of the nutrients above can be taken in pill form, they are naturally available by eating fruits and vegetables.  By taking them in the natural form, you also get accompanying phytonutrients that are believed to play essential supporting roles.

The Challenge

Prior Healthy Changes have covered the nutrients noted above.  The challenge is to regularly include them in our diet.  It’s not hard to include tasty fruits and nuts in our diet.  But we do find it difficult to regularly include the recommended daily servings of vegetables and legumes.  It’s much like juggling balls, as balls—think Healthy Changes—get added it’s harder to keep them all in the air.  This leads us to this week’s Healthy Change:

Readers have made prior requests that we post some weekly menus.  We’ll do this, from time to time, a few for each season of the year, guided by the three pillars of science, tradition, and scripture.  We hesitate to do this every week, first because people vary in their needs and there is not a single answer, and second, because the perfect menu remains a mystery.

Please comment on what works best for you in menu writing. 

Need a reminder? Download our Healthy Change reminder card. Print and fold, then place in your kitchen or on your bathroom mirror to help you remember the Healthy Change of the week.

Comments

[Laura]

I like making weekly menus. I struggle with them now, though. I don't know what to make anymore! With all the dietary changes we have been making I have no idea what I'm doing when it comes to cooking. Because we don't eat meat very often, I have thrown out most of the dishes in my repertoire. I feel like we eat the same 4 things over and over again. I am trying new dishes and discovering what works for us, but it is going slowly. When I do make a menu, I try to include a couple quick and easy meals in case we have a busy day or something unexpected pops up. I also try to incorporate something new each week while having a few of the favorites on the menu.

[Kate]

First of all, congratulations on the birth of your first grandchild! I hope he or she will bring many years of joy into your lives!

And now on to more mundane matters... With regards to the immune system, I am firmly convinced that the introduction of antibiotics and the modern obsession with disinfecting everything has had a negative impact on our immune system. As you mentioned, a significant proportion of our immune capability resides in our gut and digestive tract. We have a lot of good bacteria there that work in symbiosis with our own immune systems, but taking antibiotics kills off all bacteria, good and bad, leaving our bodies out of balance. Studies have shown that killing off the good bacteria leaves the body susceptible to secondary bacterial infection. Unfortunately, antibiotics have been seen as a panacea with many people insisting that doctors prescribe them, even when they have no effect on the illness, eg, in the case of a cold. This has led to drug resistant strains of very nasty bacteria, which are causing serious issues in our hospitals. On the, now thankfully, rare occasion that I have to take antibiotics, I try to boost my immune system and replenish the good bacteria by eating yoghurt or another food with good bacteria in it.

We tend to have a routine for menu writing. My husband and I sit down together and compare our schedules for the week, to see if we have any engagements where one of us won't be home for dinner or will have to eat later. We also ask if there's anything we're craving or any meal that we haven't had for a while and I might suggest that I try a new recipe that I've found. Then we prepare our menu for the week and shopping list for the subsequent trip to the supermarket. This means that we make sure we get a variety of meals, don't waste food, and don't buy anything we don't need at the shops.

[Danielle]

I have a daughter who was diagnosed with Type 1 diabetes at age 23 months. I know that when you have been diagnosed with one autoimmune disease, your chances of developing another are even higher. Even those with a family history of autoimmune disease (which is all of us now) have an increased risk. So while I realize I may not be able to change my children's genetic susceptibility to autoimmune diseases, I do worry a great deal about the environmental factors that I can avoid.

The thing I struggle with most is vaccinations. While I don't necessarily believe they caused my daughter's Type 1 diabetes, I just can't make myself feel comfortable with giving her more vaccines-- which would mean injecting her body with chemicals and toxins, while trying to elicit an immune response. It just seems like I'd be setting her immune system up for more failure. There are some doctors who agree with that sentiment, although the medical community at large still believes that the more vaccines, the better.

I'm just curious as to what your thoughts are on the matter. I know it's a very controversial subject, and I typically stand alone in my beliefs when it comes to family and friends, but for now it's what I feel comfortable with.

[Donna]

While I know that I am doing a poor job at meal planning, I have found that being flexible is a major key. I can find myself feeding anywhere from 1 to 5 or 6 people on short notice. Having groceries in my pantry to make a variety of meals is a big help. Good thing for food storage and gardens. Thanks for the blog and congrats on the new grandchild. They are the best! :)

[Meredith]

Congratulations on the birth of your grandchild! What a wonderful miracle and blessing.

As far as menu planning goes, I struggle with it too because of the dietary changes we're trying to make. I'm definitely cooking differently than anything I've previously known. So, to help, I build in one day when we do something unplanned and make a list of meals to make and a loose schedule when they're going to occur. Then, I try to make them flow a bit. So, a Sunday roast chicken turns into soup on Monday and the meat goes into a curry or whatnot on the next. There are also days we just pull some frozen soup out of the freezer too because life got hectic. Meal planning is definitely a skill.

Thank you for the thoughtful coverage of the auto-immune issues. It seems as if they are increasing exponentially along with food allergies/intolerances.

[LC]

Congrats! I love that newborn smell.

All of my siblings have auto-immune diseases: 2 have MS, 1, diabetes type 1, and 2 with hypothyroid. All of us were diagnosed in our late 20's or early 30's after periods of major stress. Diet (whole foods only) and exercise are critical for keeping symptoms at bay. My two sisters are especially sensitive to preservatives and food additives such as MSG. I'm no expert but I wonder from my families' experiences if auto immune diseases are one of the long term effects of processed/chemical foods. One may be predisposed to to an auto-immune disease and stress triggers an already compromised system, causing full-blown symptoms.

As far as menu planning, I am far from organized. I like what the others said about keeping a well-stocked pantry of several meals. Some of the meals I try to keep well stocked on are: spaghetti,
lentils, burgers on the grill, enchiladas, and egg sandwiches. Whatever meal I serve I start with a vegetable and end with a fruit.

[Jamie]

I like that idea from LC (above) to start with a vegetable and end with a fruit. I'll file that one away...

I started a menu plan in 2010 with a goal to help my picky eaters--it helped hugely! And now that I've been reading the healthy changes on this blog, I've set some goals for a new menu plan. I'm going to adopt the Hellewell tradition of eating a green salad and a green vegetable with every dinner. And each week I plan on incorporating fish, legumes, and rice (I never did much of that before.) Freshly ground wheat is already a norm here, but I'm going to start adding nuts and berries to our breakfast and snacks.

I love having my meals planned out--a 28 day plan works well for me. And now that my older kids are back in school, I feel like I have the time to really focus on this new menu and make it happen!

[Gerb]

I love having a menu plan! I do a two-week menu and make a shopping list from it. I always ask my kids what they would like to see on the menu for the next two weeks - this way there is less fuss over what is being served.

[Angela]

I do a menu every week on the same day. Knowing that every wednesday night I will be sitting down to plan the weekly menu helps me to remember to do it and have time to do it. I am a student, so I incorporate a lot of leftovers into mine, and the money I save by planning out what to buy and how to "dispose of" leftovers is a great motivation!

[Annmarie]

I usually come up with 7 meals and make sure I have the ingrediatns for those meals. Then Just look at what is going on the next day and pick what to serve. I usually make a meal plan on sat since I get my food coop basket on that day. I like the flexibility it gives me with not assigning a meal to a certain day.

Also I wanted to share a cookbook I recently food "World of Wisdom" by Amy Cox Jones. It is seasonal grain based with minimal meat. We have really loved the food I have prepared from the book. It has helped a great deal as we have tried to make the healthy changes.

Annmarie

[Laura]

Annmarie, I have that cookbook as well. I have only made one recipe in it so far. Have you tried any recipes with different grains such as teff yet? I had never even heard of it and wonder what it is like.

[Lindsey]

Amy Jones is in my ward; I also love her cookbook!

I find that I cooked a lot from recipes and menu-planned the first few years we were married and honed my cooking skills to the point that if I have plenty of vegetables in the fridge and pantry staples, I can make something delicious. That has helped make dinners less stressful since running to the store for ingredients with two kids is a real pain.

[Kathy]

I really like this menu planner/grocery list from Real Simple magazine. http://www.realsimple.com/static/pdfs/dinner-plan.pdf

I find it really helps me visiualize the week and what I need to make it happen. I know the weeks I follow through and do it, we eat more healthfully and I am less stressed about the process. I work so I pack the leftovers for taking to lunch the next day.

[Konnie]

I read a tip a couple of years ago that helps simplify menu-planning over time. Each time you make a meal, or try a new meal, write the menu, recipes (or recipe location), and shopping list for that meal on a loose-leaf sheet of paper. You can make comments on the paper about who in the family liked it and any changes you might want to try to improve the recipe. Keep these sheets in a binder. Then, when you sit down to plan your weekly or monthly menu, you can flip through the binder and have the meals and lists already laid out. You could even just resort them into the order you want and leave them in the binder, with a separating tab between menus currently being used and the rest.

Thanks for this great blog. I've learned so much.