Using Your Nervous System to Enhance Your Immune System | Huberman Lab Podcast

Summary

• Acupuncture can reduce inflammation in the body by stimulating certain points on the body, which can lead to faster healing
• Fascia, a type of organ tissue, can be stimulated to release chemicals that have anti-inflammatory effects
• The nervous system acts as a "highway" between the different tissues of the body and can be used to activate and enhance the immune system
• Non-acupuncture methods for activating and enhancing the immune system will be discussed
• Sponsors: ROKA (eyeglasses and sunglasses), Athletic Greens (superfood powder), and InsideTracker (health tracking service)
• The nervous system can be used to activate and control the immune system
• The immune system and the nervous system interact and can be controlled by the individual
• Sleep, sunshine, exercise, good nutrition, social connection, hydration, and stress management are all important for a healthy immune system
• There are various tools and practices that can be used to enhance the immune system, including acupuncture, fascia stimulation, gratitude practices, and brain-heart breathing coordination
• InsideTracker is a service that allows individuals to track their immune system health and make changes through personalized nutrition and lifestyle recommendations
• The Huberman Lab has developed a protocol for activating the immune system that includes a combination of gratitude practices, brain-heart breathing coordination, and personalized nutrition recommendations from InsideTracker.
• The immune system is made up of three layers: barrier, innate, and adaptive
• The barrier layer is the first line of defense, including skin, mucus, and other physical and chemical barriers
• The innate immune system is the second layer, a rapid response system that releases cells to attack invaders
• The adaptive immune system is the third layer, a slower response system that creates specific immune cells to attack specific invaders
• The innate immune system includes white blood cells, compliment proteins, and cytokines
• The adaptive immune system includes T cells and B cells, which create antibodies to attack specific invaders
• The immune system can be regulated by the nervous system through the release of neurotransmitters and hormones
• Stress can suppress the immune system, while relaxation and positive emotions can enhance it
• The immune system can also be enhanced through certain practices, including sleep, sunlight, exercise, nutrition, social connection, hydration, and avoiding toxins.
• The immune system is made up of three main barriers: the physical barriers (such as skin and mucus), the innate immune system (such as white blood cells), and the adaptive immune system (such as antibodies).
• The nervous system can influence the immune system through pathways such as acupuncture points, fascia, and the vagus nerve.
• Acupuncture can reduce inflammation in the body by stimulating certain cells and molecules that enhance the immune system.
• Fascia, a type of organ tissue that surrounds muscles, can also stimulate the immune system through pathways leading to the adrenal medulla.
• The vagus nerve, which runs from the brainstem to the abdomen, can also influence the immune system through its connections with the spleen and thymus gland.
• Maintaining a healthy microbiome, getting enough sleep, getting sunlight, exercising, eating well, socializing, and staying hydrated can all help to boost the immune system.
• Stress management techniques, such as meditation, mindfulness, and yoga, can also help to improve the function of the immune system.
• Blood tests, such as those offered by InsideTracker, can help to identify specific deficiencies or imbalances in the body that may be affecting the immune system.
• Supplements, such as vitamin D, zinc, and probiotics, may also be beneficial for supporting the immune system.
• The immune system has three layers of defense against invaders (bacteria, viruses, parasites): physical barriers (mucus, skin, etc.), the innate immune system (rapid response), and the adaptive immune system (creates antibodies)
• To keep these defenses strong, avoid wiping your eyes, keep your hands clean, breathe through your nose, and eat 2-4 servings of fermented foods per day
• Some interleukins (proteins that help regulate the immune system) are anti-inflammatory
• Stress can have a negative impact on the immune system
• Vitamin D is important for immune system function and can be obtained through sunlight or supplements
• Exercising at the right intensity can boost the immune system, but overdoing it can have the opposite effect
• Getting a flu shot can help protect against the flu and potentially decrease the risk of more serious health issues
• Elderberry has shown some effectiveness in reducing the severity and duration of cold and flu symptoms
• Probiotics may have some immune-boosting effects, but more research is needed
• There are many factors that can affect the immune system, so it's important to regularly check in with a healthcare professional and use tools like InsideTracker to track and optimize immune system function.
• The immune system has 3 barriers: physical, chemical, and immune cells
• The first barrier is physical, including skin, mucus, and tears
• The second barrier is chemical, including enzymes and proteins in mucus and tears
• The third barrier is immune cells, including white blood cells, complement proteins, and cytokines
• Interleukins like IL-6 and IL-1 encourage inflammation, while interleukin-10 is anti-inflammatory
• To keep the immune system strong, it is important to maintain a healthy microbiome, avoid wiping the eyes, and practice nasal breathing
• About 50% of people seek care and social connection when sick, while the other 50% prefer to be alone
• Sickness behavior, including fatigue and lack of interest in social interaction, can be caused by inflammation from cytokines like IL-6 and TNF-alpha
• Depression and sickness behavior have similarities in cytokine activity and neural circuits in the brain
• Social isolation can weaken the immune system, while social support can strengthen it
• To boost the immune system, it is important to practice good self-care, including sleep, nutrition, and stress management, as well as social connection and exercise.
• The immune system is made up of three main defense mechanisms: the skin and mucus membranes, the innate immune system, and the adaptive immune system
• The skin and mucus membranes act as physical barriers to protect the body from infection
• The innate immune system is the body's first line of defense against infection and includes white blood cells and inflammation
• The adaptive immune system involves the production of antibodies to specific pathogens and has a "memory" of past infections
• To maintain the health of the immune system, it is important to keep the mucus lining in good shape by maintaining a healthy microbiome and avoiding introducing viruses and other pathogens to the eyes
• Some people have a tendency to seek care and social connection when they are sick, while others prefer to be left alone
• The sickness behavior associated with illness or injury is triggered by the vagus nerve and involves changes in the brain and body to combat infection or heal the injury
• Interleukins, including IL-6 and IL-1, are inflammatory cytokines that are involved in both sickness behavior and depression
• The hormone cortisol plays a role in regulating the immune system and can be affected by stress
• The cytokine IL-10 is an anti-inflammatory cytokine that can help to reduce inflammation in the body.
• The symptoms of sickness behavior and major depression are similar and involve increased levels of interleukin-6 and tumor necrosis factor alpha
• The vagus nerve is involved in activating sickness behavior in response to infection or injury
• The body's immune system can be enhanced by getting enough sleep, reducing stress, using the glymphatic system to clear waste from the brain, and increasing serotonin levels in the brain