The Immunity Fix: Strengthen Your Immune System, Fight Off Infections, Reverse Chronic Disease and Live a Healthier Life

by James DiNicolantonio

As individuals, that process starts with the basics such as diet, exercise, sleep, stress and sunlight.

Fatty liver from drinking too much alcohol or non-alcoholic fatty liver disease from the overconsumption of refined carbs, sugars and seed oils will also inhibit liver function. The key is to avoid imbalances between the body’s maintenance immunological function and excess inflammation

Chlorella and Chlorophyll. Plants obtain their dark green pigment thanks to chlorophyll. It has anti-oxidant and deodorizing effects. Supplementing chlorella has lowered liver enzyme levels in patients with chronic hepatitis C infection[237]. Chlorophyll has been shown to reduce inflammation caused by lipopolysaccharide[238].

Licorice root - Glycyrrhizin, an active component of licorice root, reduces morbidity and mortality of mice infected with lethal doses of influenza virus[240]. This effect did not happen when administered together with anti-gamma interferon monoclonal antibody.

Spirulina – Inhibits NADPH oxidase and oxidative stress improving Toll-like receptor 7 activation and type 1 interferon production. 15 grams per day has been estimated as a dose that may provide benefits

Chemotherapy or chemotherapy drugs when given at night may work better and cause less side effects[342]

“Cancer, above all other diseases, has countless secondary causes. But, even for cancer, there is only one prime cause. Summarized in a few words, the prime cause of cancer is the replacement of the respiration of oxygen in normal body cells by a fermentation of sugar.”

Type 2 diabetics have been found to have low intracellular free magnesium, which might partially explain why they are more susceptible to RNA viruses[451].

intracellular magnesium plays a key role in immune function and magnesium supplementation, especially in those with low magnesium levels in their immune cells, may support a healthy immune response.

Stress depletes magnesium by activating the sympathetic nervous system[457]. Stressful events like exercising, fasting, high blood sugar, insulin resistance, sleep deprivation or even feeling anxious makes you burn through magnesium at a higher rate.

Poor diet Low stomach acid High sugar/fat intake High refined carbohydrate intake Vitamin B6, selenium or sodium deficiency Medications: diuretics and insulin Type 2 diabetes, gastrointestinal disorders, and heart failure High calcium, vitamin D or phosphorus intake Proton pump inhibitors and over the counter antacids Albuminuria Generally, you can get magnesium

from foods like leafy greens, nuts, seeds, dark chocolate, mackerel, beans, legumes and vegetables.

Magnesium depletion from food is primarily caused by pesticides and fertilizers that deplete the soil of vitamins and minerals. They kill off beneficial bacteria, earthworms and bugs that create nutrients into the soil. A great example is vitamin B12, which gets created by bacterial metabolism. Fertilizers also reduce the plant’s ability to absorb minerals.

Regular consumption of dried shiitake mushroom (5-10 g/day) for four weeks significantly increases the presence of innate lymphocytes and decreases markers of systemic inflammation[484]

Polyphenolic compounds are found in environmentally challenged dark pigmented vegetables, like broccoli, artichoke, leafy greens, cabbage, berries like raspberries, blackberries, blueberries, chokeberries, fruit like pomegranate, cherries, olives, green tea, black tea, coffee and beans.

Foods with Lactobacillus include sauerkraut, yogurt, tempeh, miso, natto, kimchi, and other fermented foods.

You can get propionic bacteria from cultured dairy foods like kefir, cheeses, yogurt,

It’s important to note however, that these receptors are stimulated by active vitamin D (also known as calcitriol), which requires adequate magnesium in the body. In other words, if you want immune cells to work properly you need to have adequate levels of vitamin D and magnesium.

Several studies have shown that obesity is associated with an increased severity of influenza A, prolonged transmission of the virus and a higher amount of viral load in exhaled breath

Elevated leptin levels in obesity signals leptin resistance (leptin is elevated because it doesn’t work as well) which is why obese people are constantly hungry.

In obese adults, as body fat increases, adiponectin decreases and leptin rises[819], which increases risk of cardiovascular disease.

Obesity and Viral Infections[834] Obesity = delayed and blunted antiviral responses Obesity = poorer outcomes Obesity = reduced efficacy of antivirals and vaccines Obesity = increased viral shedding, replication and mutation

Metabolic Health and COVID-19 Obese = 50% greater risk of dying[843] Obese = > 2x risk of being hospitalized Metabolic syndrome = 4.5x risk of ending up in the ICU [844] Metabolic syndrome = 4.7x risk for a ventilator/respiratory distress Metabolic syndrome = 3.4x risk of dying

Magnesium supplementation improves fasting blood glucose in people with diabetes and glucose tolerance in those who are at a high risk of diabetes[914]. Supplementing magnesium for 4 months or more significantly improves insulin resistance and fasting glucose in both diabetic and non-diabetic subjects

A daily dose of 1000 mg of vitamin C (500 mg twice daily) may be beneficial in lowering blood sugar and lipids in type-2 diabetics[933].

glucose tolerance, it is better to practice cyclical ketosis, so the body doesn’t lose its ability to utilize carbohydrates.

Weight loss is not solely governed by thermodynamics – a balance between calorie expenditure and calorie consumption. Hormones, and the responses that occur in their function upon eating different foods, as well as how satiating certain foods are, also matters in regard to weight loss. In other words, it’s not just about eating less calories than you burn. There are many factors that affect your body’s energy requirements, such as the amount of muscle mass you have, your age, levels of physical activity, sleep, hormones and general metabolic profile.

Saturated fat and cholesterol have been villainized for decades as being one of the primary drivers of heart disease and atherosclerosis[1040]. However, this hypothesis has not been proven to be true. In fact, evidence from randomized controlled trials did not, and still does not, support the current dietary guidelines for reducing total fat and saturated fat

A large meta-analysis that included 21 epidemiologic studies and over 340,000 people concluded that there is no clear association between dietary saturated fat intake and increased risk of cardiovascular disease or heart disease

This is why the intake of canned seafood (tuna, sardines, salmon) should be limited, as high heat is used in the canning process, which can oxidize the polyunsaturated fats and cholesterol.

Depending on your past dietary history, it can take several months or years to fully rid yourself of oxidized PUFAs stuck in your cell membranes.

study found that swallowing whole garlic had no effect on serum lipid levels but crushed garlic reduced cholesterol, triglycerides, blood pressure and MDA[1186].

Cold Exposure and Immunity

Cold exposure increases norepinephrine or adrenaline, which promotes attention span, alertness, and improved mood[1372]. Three weeks of cryotherapy has been shown to improve mood and anxiety in people with mild depressive disorders

It might feel good to take a cold shower after a sauna session, but the goal isn’t to make things easy on the body, the goal is to stress it out, at least acutely!

An April 2020 study proclaimed that vitamin D supplementation may reduce the risk of COVID-19 infections and deaths[1419], by lowering viral replication, reducing pro-inflammatory cytokines and increasing anti-inflammatory cytokines.

The most absorbable forms of magnesium are L-threonate, citrate, glycinate, taurate and aspartate. Avoid magnesium carbonate, sulfate, gluconate and oxide because they are poorly absorbed and mostly used as fillers.

Even the World Health Organization recommends children in less developed countries in that age group to be supplemented with vitamin A to prevent deficiencies and mortality[1490]

Here’s a chart for the Recommended Daily Allowances for all the essential vitamins and minerals

2017 systematic review and meta-analysis of randomized controlled trials found that probiotics and prebiotics improve efficacy of influenza vaccination[1617]. Experimental studies show that probiotics may have direct antiviral effects through probiotic-virus interaction or by stimulating the immune system[1618]

To activate garlic’s beneficial compounds, primarily allicin, you have to crush it and consume lightly heated because overheating destroys these ingredients.

Coconut Oil – Coconut oil has anti-microbial properties that may help lower endotoxin levels. It also has antifungal properties against things like Candida[1675]. You can use coconut oil for cooking.

Garlic and Allicin – The main compound in garlic, allicin, has antibacterial activity against many gram-negative as well as gram-positive bacteria, including multidrug-resistant E. coli[1677]. Fresh garlic even enhances the antimicrobial activity of antibiotics on resistant strains

That is why removing the foods that weaken the immune system is more important than adding those that strengthen in.

Here are some of the top magnesium rich foods (per 100 grams): Pumpkin Seeds = 534mg Sesame Seeds = 351mg Brazil Nuts = 376mg Dark Chocolate = 327mg Almonds = 268mg Black Beans = 160mg Mackerel = 97mg Dark Leafy Greens; Spinach, Swiss Chard or Kale = 79mg White Beans = 53mg Bananas = 27mg

Ashwagandha. Animal studies find that ashwagandha has immunomodulatory effects by upregulating Th1 and macrophages[1887],[1888]. In humans, ashwagandha has been shown to reduce stress and balance the immune system[1889],[1890]. Amongst 5 people, ashwagandha upregulated the expression of CD4 and CD3+ T cells 96 hours after consumption[1891].

Ginger. Ginger is known for its ability to lower inflammation, treat infectious agents, and protect against environmental stressors, such as smoke and chemicals[1897],[1898]. One of its active ingredients gingerol is a potent anti-inflammatory substance[1899]. Consuming 2 grams of ginger a day has been shown to reduce muscle pain[1900]. Among 247 people with osteoarthritis in the knee, subjects who took ginger extract had less pain and needed fewer medications[1901]. Women who took 1 gram of ginger powder for the first 3 days of their menstruation reduced their pain as effectively as ibuprofen[1902]. In type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood glucose by 12% and reduced oxidized lipoproteins by 23%[1903]. Three grams of ginger per day can also lower cholesterol significantly

Turmeric. Curcumin, one of several active compounds in turmeric, has anti-inflammatory properties that can help chronic pain and infections[1905]. It also helps to boost glutathione levels in the body and inhibit NF-kB activation[1906]. Curcumin also has antibacterial, antiviral, and antifungal qualities in humans[1907]. You can get it from just using curry or other Indian spices on your food, but the greatest benefits come from turmeric supplements that either contain the fat soluble curcuminoids or the water soluble turmerosaccharides. Typical doses of turmeric from supplements are usually around 500 mg taken two to four times daily with food.

Moringa (Moringa oleifera). Moringa contains vitamin C, beta-carotene, quercetin and chlorogenic acid that lowers inflammation[1924]. Human studies have shown it can decrease blood sugar and lipids[1925]. In mice and rats, moringa leaves and seeds may protect against arsenic toxicity[1926]. It also inhibits lipid peroxidation and improves kidney functioning[1927]. Moringa root intake has reduced urinary oxalate and reduce kidney stone formation[1928]. Other benefits include reduced stress, anxiety, and regulation of thyroid hormones[1929],[1930]. Daily dosage should stay between 1/2-2 tsp/day of moringa powder or 1,500-3,000 mg/day.