How to regulate immunity and avoid cytokine imbalance

When the body is healthy it can attack and destroy infectious organisms that invade or repair damaged tissues through a well-organized reaction. Once the threat is removed, the immune system calms down and returns to normal, but this is not always the case.

The intensity of the immune response is coordinated and modulated by messenger substances such as cytokines, which are made up of amino acids and carbohydrates and are produced by macrophages, a type of immune cell. A imbalance in cytokines It can mean the difference between health and disease.

Inflammation is a normal and necessary immune response. It allows us to defend ourselves and recover from injuries, injuries, burns, infections and poisoning. Without inflammation, there is no healing.

imbalances in immunity

But when, due to various circumstances, the presence of inflammatory substances and immune cells is continuous and intense, the tissues become irritated and a chronic, silent and dangerous inflammation, which is linked to cancer, diabetes, cardiovascular disease and other disorders.

At the brain level, this inflammation alters the neurons and the communication between them and inhibits the production of dopamine, which is the molecule of motivation, which it can lead to depression and anxiety.

The function of cytokines is positive, but they have become sadly famous because they are the protagonists of the “cytokine storm” which is one of the most serious complications of infection with the COVID-19 virus. It is a brutal reaction of the organism, which attacks different organs and systems and endangers the life of the patient.

Innate and adaptive immune system

The innate immune system is the tasked with dealing with unknown viruses, that can trigger this storm. It is a blind response, activated when the organism has no other options to protect itself against the invasion of a pathogen.

Unfortunately, even if it’s the only way to defend yourself, in some cases it causes more harm than good. Faced with known threats, such as viruses for which we already have antibodies, the person responsible for the response is the adaptive immune system. It is an intelligent response, directed against the specific pathogen causing the disease. We are therefore interested in enhancing this type of immune response.

types of cytokines

different cytokines modulate both inflammation and deinflammation. In the cytokine storm, those that activate the response cannot be controlled by those that deactivate it.

The interleukins They are mainly responsible for regulating the activation of immune system cells. Some have pro-inflammatory and others anti-inflammatory functions. “tumor necrosis factors” are important during the early stages of the inflammatory response. They have a central role in viral infections and in cell death (apoptosis). Interferons are key in the innate action against microorganisms. They promote the activation of natural killer cells (natural killer or NK). They are proinflammatory. “colony stimulating factors” stimulate the differentiation and proliferation of stem cells to cells of the immune system. “Transforming growth factor beta” is one of the most important. It regulates the proliferation and differentiation of various cell types, but also the immune response. They are anti-inflammatory. chemokines they stimulate the motility of immune system cells, such as neutrophils, and direct them, for example, towards the site of inflammation, through a phenomenon called chemotaxis.

Consequences of altered immunity

The immune system is not immune to disorders. When it does not work properly, three types of alterations can occur:

reduced activity: when the immune response is not very intense, it is called immunodeficiency. It can be a disease itself, such as acquired immunodeficiency syndrome, or it can be caused by a medical treatment, such as chemotherapy, for example.Autoimmune disease: It occurs when the immune system does not distinguish the body’s own cells from invading foreign bodies. There are many autoimmune diseases, among the best known we could mention Hashimoto’s thyroiditis, rheumatoid arthritis, type 1 diabetes mellitus or lupus erythematosus.Overreaction: This is the case of the cytokine storm that can complicate the course of viral and bacterial infections.

How to improve the immune reaction

through lifestyle we can modulate our immune system so that it reacts in the most appropriate way possible to an attack, whether it is due to trauma or surgery, or to pathogens, such as viruses or bacteria.

A bad nutrition, Based on ultra-processed products rich in added sugars, saturated and trans fats, with an excess of omega-6 and low in vegetables and fruits, it increases the production of inflammatory cytokines and causes chronic inflammation. Over time it can promote obesity, depression, Alzheimer’s and cancer, among other health problems. Three strategies can help us to promote harmony between cytokines and prevent unnecessary inflammation.

1. Plant-Based Diet

The vegetable diet in at least 80%, with fresh, local and seasonal products, helps regulate the production of cytokines. It is recommended to include plenty of green leafy vegetables, cabbages, garlic, onion, and aromatic spices such as turmeric, ginger, black pepper, cayenne, cinnamon or rosemary.

Omega 3: This family of fatty acids is found, in addition to oily fish, in plant foods such as chia and flax seeds and in nuts.Oleic acid: Dominant in avocados and olive oil, it reduces the risk of inflammatory disease.Probiotics: Kefir, yogurt, kombucha, tempeh, miso, or sauerkraut bacteria modulate the balance between inflammatory and anti-inflammatory cytokines.Vitamin C: Present mainly in fresh fruits and vegetables, this nutrient counteracts the inflammatory action of cytokines.Spices: chilli pepper, turmeric, ginger, chili, cinnamon, star anise, cloves, rosemary, parsley or basil, among others, have principles that regulate immunity. Other foods, such as mushrooms and algae, have polysaccharides with similar properties.Immunomodulatory supplements: vitamin D and melatonin regulate immunity and produce many other benefits in the body. Vitamin D is synthesized from skin exposure to sunlight. Melatonia occurs at night, while sleeping. It can also be obtained in supplement form. If you are deficient in vitamin D, you can temporarily take supplements of 2,000–5,000 international units of vitamin D3 (cholecalciferol) daily. Melatonin corrects immune system deficiencies caused by stress, virus infections or drug treatments. In supplement form, 5-10 mg daily are usually taken.

With these dietary and lifestyle measures, we can ensure that cytokines and the rest of the elements that participate in immunity serve health and do not become a problem.

2. Intermittent fasting

Intermittent fasting favors the reduction of cytokines in the blood. Allow periods of rest for the digestive system and the immune system (associated with the digestive system) it is one of the best tools to fight against excessive inflammation and immunosuppression. The easiest way to practice it is to have an early dinner and allow 16 to 18 hours to pass until the next intake.

3. Physical exercise

Physical activity – based on a combination of non-strenuous aerobic training (running, cycling, swimming) and resistance exercises (with loads)– regulates the immune system and the production of cytokines.

The number and activity of T lymphocytes, NK cells, neutrophils, and macrophages, as well as the production of antiinflammatory and inflammatory cytokines are factors that are influenced by exercise.

Instead, sedentary life induces the accumulation of visceral fat and its infiltration with proinflammatory immune cells, which causes greater release of cytokines and generates a low-grade inflammatory state. This has been associated with insulin resistance, immunosuppression, atherosclerosis, neurodegeneration, tumors, and other diseases.