Immune Health Secrets

by Steven Carney on January 5, 2016

This is post #125 on the site (about secrets to immune health, avoiding chronic disease and auto-immune problems) so you can start 2016 with a fresh perspective on your immunity and health!

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I would like to begin this post with this plea:

Please, don’t take your health for granted for even one day of your life!

The choices you make each day will influence your health for years to come, so choose health over convenience if you want maximum immune protection, disease prevention, and maximize your longevity!

This post will explore the amazing abilities and complexities of your immune system, including the secrets for optimizing immune health. I’ll also include related systems like digestion, metabolism and hormones, as well as the profound influence lifestyle has on your immune system.

So if you catch yourself saying, It doesn’t matter if I have this soda, candy, sweet or refined-carb today, you are fooling yourself because those kinds of unhealthy choices will have an impact.

The same is true for most fast foods, processed foods and fried foods. Realize that all of those foods will tend to increase inflammation, disrupt immune function, metabolism and hormone balances. And those harmful effects will carry right down to a cellular level and the very function of your genes (see many links below).

It’s simple: The wrong choices in nutrition and lifestyle greatly increase your risk for long-term, chronic disease, auto-immune problems and gene mutations, including a range of problems like excess weight/obesity, high BP, heart disease, type-2 diabetes, arthritis, pain, auto-immune problems, depression/mood disorders, dementia and cancer (70% to 90% are from lifestyle choices)! In fact, all of those problems and diseases are mostly caused by lifestyle choices, not age, inherited genes or fate.

So don’t succumb to the temptation of junk foods and refined-carb foods or think that they don’t matter. They do, and every meal or snack that includes processed foods will take you farther away from health and closer to immune problems and disease. Similar effects occur from other lifestyle choices (more details on those lifestyle influences below).

Fun fact

Did you know? You replace about 1 billion cells every hour, which is an amazing feat! Many of those are blood cells, which are replaced often, but other cells are getting replaced too. Can you see how high the risks are for health problems and gene mutations if you aren’t making the right choices?

Immune system overview

Let’s talk about the basics of your immune system. What are its main parts and what do they do?

1. You have a whole range of tissues and organs that help protect you from invading bacteria, viruses and parasites, including the mucosal linings in the nose, mouth and lungs to help trap any organisms you might breath in. You have similar protections in other areas, including your digestive tract.

2. You have a complex lymph system with hundreds of nodes spread throughout the body, often close to openings. Those include nodes in the head, jaw, neck, torso and groin, all places where outside pathogens can enter. We tend to forget that the nose, mouth, eyes, ears and digestive tract are all places where pathogens can enter. And did you know? Many experts say that about 70% of your immune system resides your digestive tract, a key area to keep outside invaders from getting into your blood vessels!

3. You have other key organs like the tonsils, thymus and spleen that are also critical for your immune function. Those organs help provide additional immune support (especially lymphocytes) to enable great immune health.

4. You have specialized immune cells that reside in the lymph system, mucosal linings, bone marrow, etc. They include scavenger cells like macrophages, lymphocytes (B cells, T-cells, Natural Killer/NK cells and T-helper cells), and other immune regulation cells that help to manage your overall immune function. Your immune system has both innate and adaptive capabilities, offering a broad range of defensive cells and antibodies to fight off infection.

5. Even your skin is a critical barrier! Remember that your skin is your largest organ, and it provides an effective barrier to many pathogens we are exposed to every day. What’s more, your skin has billions of bacteria that cover you from head to toe. Many help you to stay healthy and to manage the harmful pathogens that contact our skin. Some research shows that these bacteria can be found in the deepest skin layers and interact with tissues under the skin! We couldn’t survive without these helpful bacteria so embrace them as your friends, not something to be washed away with anti-bacterial soap in the shower!

6. You have specialized cells that turn off more acute inflammation once an infection has resolved or when you have ongoing, low-grade inflammation that can damage tissues or become an autoimmune disease (called resolvins and protectins). Once again, dietary intake of things like omega-3 fats are key dietary sources of these inflammatory-modulating immune cells, while a too-high intake of omega-6 veggie oils (like those used in junk, fried and processed foods) contribute to higher inflammation (they are pro-inflammatory).

Here are some initial links that cover immune function, lymph nodes, and related areas:,P00630/

These links cover more information about resolvins and omega-3 fats:

When you catch a cold

A good example of your immune system in action is when you catch a cold. Adults in the U.S. average 2-3 colds per year (kids often get more), and U.S. residents have about a billion colds annually (although I haven’t had a cold or flu in many years)!

At the beginning of a cold, you might notice a mild sore throat and a runny nose as the virus starts to replicate and the initial immune response kicks in: your lymph nodes swell as they begun to collect virus-laden cells and debris, causing a sore throat, and the runny nose and congestion is due to the body increasing mucus production to flush the virus out.

If the cold takes hold (the rhinovirus is the most common cold strain), your immune system increases its activity. You send out more immune cells to your nose, sinuses, airways and lungs. You might feel more congestion and pressure in your sinuses, even a sinus headache, as your sinuses swell and more immune cells move to the area. You might start to cough and your eyes water, all ways the body tries to flush the virus out (you can have similar flushing and swelling symptoms from allergens, due to increased histamine, which kicks up your immune system from pollens, dust and dander).

And that sore throat that makes swallowing painful? It’s caused by all the lymph nodes in the jaw and neck as they increase their immune activity and increase in size, helping to supply lymphocytes (immune cells) and remove the waste and dead cells (most people don’t realize that normal lymph nodes are quite small, often the size of a pea).

Depending on your immune health, stress levels and overall lifestyle, you will flush the virus out and develop immunity to that virus strain in 7 to 10 days. Some colds can last several weeks, especially if the virus settles deep in the lungs. Hence that lingering cough.

If you’d like to know more, including how to stop a cold in 3 days, I included a link to a post just below. Here are some other links with more about colds.

Link to Stop a Cold in 3 days:

How to Stop a Cold

Fun fact:

You are probably exposed to millions of germs and pathogens daily, depending on your activities. These can come through breathing, food or drinks (ingestion), or through other contact with openings like cuts in your skin or other body orifices. Although not all are harmful, it makes sense to give your immune system some TLC. No need to be a germaphobe though! In fact, those anti-bacterial soaps are being shown to cause more problems than they solve!

Your incredible germ library

After the immune system responds to an infection, we develop antibodies to that bacteria, virus or pathogen, which are longer-lived lymphocytes (B and T) cells that work to remember that specific virus or bacteria and disable it if it shows up again.

Those cells often originate in the bone marrow and migrate to the entire lymph system: individual lymph nodes, the thymus (located under the upper breast bone), and the spleen (which lies just left of the upper stomach), where they are available to recognize and target future pathogens. Those incredible lymphocytes have the capability to recognize millions of pathogens!

After the infection is resolved, these specialized memory cells act like sentries; they remain on guard for future infections. When you are healthy, they continue to reproduce, offering long-term, immune-fighting capability. Amazing, huh?

A healthy, older adult can build up thousands of those different lymphocyte memory cells, stored in a kind of unique library or computer data base. Because those cells can quickly recognize a virus or bacteria encountered previously, we can mount a faster response to contain a possible infection. Consider that there are more than 200 hundred cold viruses to remember and track alone!

Systemic inflammation and auto-immune problems

As outlined in that section on immune basics, #6, we sometimes suffer from low-grade, systemic inflammation. Research shows that it’s more common in older adults, and that it can grow into more serious diseases, including chronic disease and auto-immune problems. Here is a quote and list from a previous post I wrote on inflammation, chronic disease and the lifestyle origins of inflammation (see link below):

There’s another, more sinister form of inflammation, called low-grade, systemic, or chronic inflammation. Research is showing that this form of inflammation is connected to most, if not all of the chronic health conditions we adults face in the U.S. That inflammation is often driven by a mixture of pro-inflammatory foods, excess weight, inactivity, stress, lack of sleep, etc. It’s a form of inflammation that keeps burning, like a smoldering fire that never goes out.

Common conditions

Here are some common conditions/diseases that are connected to, or driven by inflammation:

• Heart disease (including high BP, atherosclerosis, etc.)
• Stroke
• Obesity/metabolic syndrome
• Arthritis
• Diabetes
• Cancers
• Dementia/Alzheimer’s
• Digestive problems/IBS
• Allergies/Asthma
• Thyroid (Hashimoto’s and Grave’s)
• Prostate problems
• Autoimmune problems (MS and others)
• Rashes/skin problems
• Depression

Chronic inflammation can occur without acute or obvious symptoms. You might feel a bit blah or have some discomfort but still be able to function. Maybe you will have some bloating after a meal or some annoying joint pain that seems to show up often (remember, inflammation causes tissues to swell and that swelling will often impinge on nerves, resulting in pain signals).

Chronic inflammation can smolder for years, slowly eroding your health and invading other healthy tissues (remember, your blood circulates through your body quickly, moving several liters every minute)! For example, inflammation from belly fat doesn’t stay there, it spreads to other areas!

By the time you have more acute symptoms, you might be diagnosed with heart disease, a TIA (mini-stroke), arthritis, diabetes, or cancer. Did you know that your immune system is taking out mutated cells (cancer cells) all the time? It’s another reason to try to keep your immune system functioning at optimum levels.

Here is a link to that entire post:

Inflammation and Chronic Disease

This article exposes the depths to which junk food companies will go to create their factory food products:

If you haven’t had an hs CRP (high sensitivity C-Reactive Protein) blood test, my recommendation is to get one around age 30, then every 5 years until you are 40-45, then every few years after that if your level is 1 or less (annually if your number is over 2).

If the test shows a level of 2 or above, you need to assess your lifestyle habits (nutrition, especially with daily sugar, refined carbs and refined veggie oil intake), which are high in pro-inflammatory omega-6 fats, along with too few omega-3 fats like those from fatty fish, all of which contribute to a more inflammatory state.

Also, lifestyle areas like inactivity, high stress, poor sleep, prescription drug use, a lack of, or imbalance of immune-supporting micro-nutrients like vitamins and minerals, and other areas can all contribute to more inflammation and a weaker immune system.

With persistent systemic inflammation (remember, you might not have any acute or obvious symptoms), your risk of developing an auto-immune disorder go way up, including the brain or nervous system. With all of those inflammatory and immune cells moving around your body, they can collect in localized tissues or organs, and cause more serious problems.

Some estimates are that about 50 million adults in the U. S. have an auto-immune disorder and there are about 80 known such disorders. From the research I’ve done, many are treatable with lifestyle changes and can be diagnosed with blood tests. Unfortunately, the medical industry often pushes more drugs to treat the symptoms (but never cure), and most doctors never seek to find the underlying cause or etiology! Don’t get drawn into those unhealthy schemes!

Did you know?

We are fighting cancer cells all the time! Mutations occur but your immune system will normally recognize a mutated cell and destroy it. It’s your immune system’s job to keep cancer cells and tumor growth under control. Other things play into cancer like angiogenesis, but experts know that a healthy lifestyle is key for prevention. Follow the recommendations in this post and you will cut your risk for cancer too!

Here are some common auto-immune problems you have probably had or heard about (see links below for more details):

1. Rheumatoid arthritis (RA)

Immune-system antibodies attach to the joints and those immune cells can then attack the joint tissues, causing inflammation, swelling, pain and degeneration. Typically, a high sugar/refined carb intake, along with other junk and processed foods, plus inactivity all contribute to RA (on a personal note, I’m at an age when many of my peers have chronic health problems like RA and they are popping pills daily. I don’t have any of those common conditions, including high BP, weight issues or arthritis! I don’t need or take any prescription drugs and I haven’t had a cold or flu in over 5 years)!

2. Psoriasis

This skin problem is often associated with arthritis and a higher risk of heart disease too. Systemic inflammation and overactive immune cells (T-cells mentioned above) collect in the skin. The activity stimulates skin cells to reproduce abnormally, producing inflamed, scaly lesions. Although anti-inflammatory drugs or topical creams are often prescribed to ease symptoms, vitamin D and other vitamins and minerals are also key and can help moderate the causes. Optimal vitamin D levels are important in all immune functions as well as auto-immune disorders because vitamin D is actually a prohormone and it helps to regulate your immune system.

3. Systemic lupus erythematosus (lupus)

People with lupus develop autoimmune antibodies that can attach to tissues throughout the body, leaving joints, nerves, skin, lungs, and kidneys most affected. Here again, nutrition and lifestyle choices are important, including improved nutritional intake, vitamin D and lifestyle habits (see links below).

4. Inflammatory bowel disease (IBD)

Immune cells attack the lining of the intestines, causing cramps, abdominal pain, diarrhea, fever, and weight loss (Ulcerative colitis and Crohn’s disease are two major forms of IBD). Again, research has shown that diet often plays a significant role, especially with regular sugar, wheat/gluten, junk food intake along with other anti-body/allergic-producing foods can be a significant contributor to IBD and digestive problems.

5. Hashimoto’s (thyroiditis)

Antibodies from the immune system attack the thyroid gland, interfering with or destroying the cells that produce thyroid hormones (the hormones that help regulate your metabolism). As a result, your thyroid hormone levels drop and your metabolism can become sluggish and slower. Symptoms include fatigue, constipation, weight gain, depression, dry skin, and sensitivity to cold. Once again, the medical industry focuses on replacing thyroid hormones, not the cause of the underlying inflammation. After lowering systemic inflammation through lifestyle improvements, something as simple as a quality kelp supplement can help get the thyroid going again (it worked for me when my TSH levels climbed above normal range and kelp brought the TSH results back to normal)!

6. Multiple Sclerosis (MS)

The immune system attacks cells in the Central Nervous System (CNS) that insulate the nerves, called the myelin sheath, disrupting nerve function and communication in the brain and elsewhere. Symptoms often include pain, weakness, poor coordination, and other muscle problems. Once again, lifestyle can greatly improve the symptoms, if not reverse MS significantly (see the work of Dr. Terry Wahls in links below). In fact, Dr. Wahls’ work applies to most of this post on healthy immune system function and overall health!

7. Type-1 diabetes

Immune system antibodies attack and destroy insulin-producing cells (beta cells) in the pancreas. By the teens or younger, people with type 1 diabetes often require insulin injections to manage their glucose levels (although I’ve seen some promising research that some beta cells can survive early infections or auto-immune problems). This one is tougher because it often occurs in very early childhood. Still, lifestyle approaches in early adulthood are critical for minimizing high blood glucose (avoiding sugar and refined carbs, following a frequent, small-meal eating plan, getting sufficient vitamins and minerals to support organ function and hormones, daily activity and exercise to help use excess glucose, etc.).

8. Vasculitis

The immune system attacks and can damage blood vessels in this group of autoimmune diseases. Vasculitis can affect any organ, so symptoms vary widely and can occur almost anywhere in the body. Once again, modern medicine treats the symptoms but not the reason for the ongoing inflammation. The same basic recommendations mentioned earlier apply. My approach is always to get to the root of the problem and make the necessary changes to eliminate those!

Here is another quote from that inflammation post quoted and linked above with some additional tips to reduce systemic inflammation and auto-immune problems:

What to do?

• Start with better nutrition!

• Cut your sugars, processed, fried and junk food intake.

• Eat less red and cured/processed meats with salt, nitrates or nitrites.

• Increase your whole, unprocessed foods like fruits, nuts and veggies.

• Trim the extra fat at your waistline because it releases immune cells that fuel inflammation.

• Get your vitamin D tested (25-hydroxy vitamin D) and take fish oil, both help with inflammation.

• Be more active 4-5 days a week, including brisk walking, dancing or other fun activity.

• Get a hs CRP test (high sensitivity C-reactive Protein), a test that measures systemic inflammation (this is especially important after age 30).

Notice that none of these approaches come from a deficiency of drugs! It’s a myth that prescription drugs for lifestyle conditions cure you! Most only treat symptoms, not the underlying cause, that’s why you have to take them day in and day out. (see previous posts on nutrition, drugs, and videos under Links/Articles page). Drugs should be the last resort for lifestyle conditions, not the first one!

Here are several links with more information about auto-immune problems, lifestyle and vitamin D:

Did you know?

About 50-70% of U.S. adults take prescription drugs and most are designed to simply treat symptoms but never cure the patient. It’s a good example of how the medical industry operates, including its narrow, self-serving focus on cash flow and profits, not health restoration for you or your loved ones!


As this post is already quite long, I will touch only briefly on allergens, especially air-born allergens like pollen, dust and dander. I had terrible allergies in my 20s and 30s but they are mostly gone (I only have occasional, minor bouts a few times per year). I was tested years ago and indeed, they said I was allergic to tree, grass and weed pollens, dust, dander, molds, etc., so my allergies were indeed year-round!

The truth is that allergens like pollen and dust are not really dangerous to health. They are not a threat but are mild irritants at best, one’s that our nose and airway mucus can easily trap. So why the extreme reaction so many get (I used to be just miserable)!

The allergy doctor explained that allergies can be deeply rooted in childhood stress or trauma and our bodies perceive the irritants as a bigger threats than they are. Our histamine response is unnecessarily intense. It’s similar to an auto-immune response (a false alarm of sorts). So after 2 weeks of self-hypnosis to lower my emotional reactivity and stress, plus my improved diet and micro-nutrient intake with adequate vitamin D, I have cut my allergies down to almost nothing! No drugs, injections or medical treatment necessary!

I think similar lifestyle approaches could be used for food allergies, especially for people who have life-threatening reactions to food allergies like nuts or shellfish. In those cases, hypnosis would be a real key, to reinforce the need to remain calm and avoid panic or anxiety attacks, which only add to the problem.

There is no doubt that thoughts, fears and emotions play a role in many diseases, including these situations (see my link below for a post called, For Long Life Talk to Your Genes). Similar results are probably achievable for asthma (stress, anxiety and panic are often associated with asthma attacks), along with lowering systemic inflammation (remember the information above?), plus increasing micro-nutrients and omega-3 fats, EVOO, and other lifestyle modifications.

Lifestyle is key

Although I’ve included important influences of lifestyle on immune function and health throughout this post, here are some additional tips and links from related posts on the importance of keeping your immune system at it’s peak!

This list is from my post called, How to Stop a Cold (mentioned earlier and linked again below):

To help optimize your immune system and keep it battle ready, you need a decent diet and lifestyle, built around whole, healthy foods and good habits! For a race-car immune system (instead of the clunker most people have), here are some basic tips:

• Move away from sugar, soda and processed carbs (they trigger damaging, systemic inflammation and degrade your immune system)

• Eat lots of unprocessed veggies and whole fruits to boost micronutrients

• Get quality proteins (without hormones, antibiotics or preservatives like nitrates)

• Watch the fried foods, often high in omega-6 oils (they also increase inflammation and acrylamides)

• Take a good quality multivitamin (such as those tested by the USP) to provide a good foundation and balance of vitamins and minerals (your immune system depends on those to function at its best)

• Get your vitamin D tested annually (vitamin D helps regulate immune function; aim for test levels of 40-50 ng/mL for vitamin D3)

• Get quality sleep (7-8 hours works best for most and is critical for immune health)

• Manage stress with exercise or relaxation (stress lowers your immune function so walk or relax/meditate for 15-20 minutes daily)

Here is the link to the full post with lots of great tips for colds and related infections:

How to Stop a Cold

Here are some additional paragraphs and insights from a post I wrote on Telomeres, Genes and Aging, again emphasizing the influence of lifestyle on health down to a cellular and genetic level (yes, your lifestyle activates and changes your genes every day):

Research into epigenetics (how environment and lifestyle affects your genes) has shown that indeed, lifestyle influences many genes and how they function. For example, great nutrition with good micro-nutrient intake, activity and exercise, stress management and quality sleep can help to activate your health genes and turn off (silence) disease genes. Many health experts now say about 80% of your health status is due to your lifestyle choices, not your inherited genes!

Did you know? Many people who live to their 80s and beyond have gene defects but those genes remain inactive, often from a healthy lifestyle, thus avoiding most chronic disease. There is no doubt that a healthy lifestyle works all the way down to the cellular level, helping your cell divisions and telomeres function at their best!

Things to avoid

Here are some key things to avoid because they tend to harm genes and telomere length, resulting in worse overall health:

• Smoking

• Processed and junk foods (full of additives, preservatives, and chemicals that aren’t food)

• Glycation from high sugar intake/glucose levels (degrades proteins, causes wrinkles, bad connective tissue and generates free radicals)

• Fried foods (acrylamides from high temperatures cause genetic mutations)

• Low vitamin D (a hormonal regulator, requires a blood test to check level)

• Chemical exposure

• Radiation

• Inactivity, lack of exercise

• High stress levels

• Poor sleep quality

• Excess weight (triggers inflammation and genetic changes)

As you look at the above list, you will probably see many nutrition and lifestyle habits that Americans follow (especially the Standard American Diet/SAD and the Standard American Sedentary Lifestyle/SAS). Those habits take a toll every day and erode your health all the way down to the genetic level! So that type of lifestyle harms genes and shortens telomeres (links below have more details on this issue).

Here is a link to that full post (it has great source material and even shows how you can heal defective genes with lifestyle and special supplements):

Telomeres Genes and Aging

An insightful article from Dr. Wahls (she had serious MS but largely recovered:

Here are several additional links to posts about disease, aging, inflammation, gene function and how lifestyle plays a significant role in those critical areas:

Stem Cells Health and Aging

For Long Life Talk to Your Genes

Aging is Not a Disease

If you were able to get through all of this post, you now know more about your immune system than most adults in the U.S.! You should also have some useful tips to boost immune performance without drugs (which rarely help and often harm)!

I think we should all get this kind of health training in high school but it’s not taught! Knowing about your immune system and how it works is a critical life skill health and longevity, and one that can save you and loved ones countless hours of suffering and dollars spent on modern medicine!

And let me be clear: I didn’t write this to scare you, nor do I want you to be a germaphobe! I do want you to be as healthy as possible and be able to avoid risky drugs or medical procedures (such as being prescribed antibiotics for minor infections, killing off many of the good bacteria you need to be healthy)!

Ever notice how often “news” people love to scare you about the latest disease? Ever watch them obsess over a bacteria of virus that only affects a handful of people, repeated for weeks as they exaggerate the dangers and make it sound like we are all going to die tomorrow?

More importantly, have you ever heard a single news story about any disease that includes the immune-boosting information I have given you here? Of course not! Most media “reporters” and “writers” have no health, research, nutrition or public health background whatsoever, and they don’t talk about your immune system! Most have no clue about any of this material!

Most are true hacks (churning out shallow, junk articles for dollars or ad clicks), and most write their overly-dramatic stories based on a 1-2 page press release sent to them. Most hack writers simply paraphrase the PR and add a few quotes. Presto! Another overblown, attention-seeking story is churned out.

It’s the ultimate in laziness and chronic misinformation as these hack writers clog media formats with a steady flow of overblown headlines and shallow, biased content (TV, radio, print and online all do this now). Yet, they are accountable to no one for their misinformation!

I’ve said it before many times in previous posts: Never trust mass media sources for any health or medical information! It’s mostly propaganda: biased and unbalanced, designed to appeal to your emotions rather than intellect, lacking in context, perspective or relevant detail. In short, it’s textbook propaganda!

The ultimate goal of mass media is to get you to engage and react: click, like, follow, comment, do a poll, e-mail a friend, etc. Content is a marketing vehicle now, designed to monetize your engagement and expose you to more ads and content (and more ads again). Even the New York Times puts out garbage health and medical articles all the time. They are as untrustworthy as any mass media source in the U.S.!

Questions or comments? You can reach me at:

Here’s a New Year’s toast: To your health! 

© 2016 by Steve Carney/End Sickness Now


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