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A healthy innate immune system, the part of the immune system that does not depend on prior exposure to diseases, is both a detective, scanning the body for potentially threatening invaders, and a first responder, thwarting disease-causing pathogens and prompting repair. This system is now understood to also be the gatekeeper for coordinating the body’s entire immune response.¹ How can diet and lifestyle modifications support the health of this critical system?

Cells of the innate immune system detect the presence of many potential pathogens using pattern recognition receptors, elements on their surface that recognize classes of molecules common to many foreign types of bacteria, fungi, and/or viruses.² Each organ in the body uses unique sets of cells and molecules that orchestrate regional innate immunity.³ Bacteria that live in the gut and the innate immune system have a reciprocal relationship, with any change in the balance of those bacteria potentially altering the innate immune response and vice versa.^4,5

Deregulated innate immunity is increasingly common and has been shown to contribute to a wide range of diseases, including:

• Intestinal diseases such as irritable bowel syndrome and other chronic inflammatory intestinal diseases.^6,7
• Autoimmune diseases, including type 1 diabetes and rheumatoid arthritis.^8,9
• Neurodegenerative disorders such as Alzheimer’s disease, amyotrophic lateral sclerosis, Parkinson’s disease, and Huntington’s disease.¹⁰
• Chronic obstructive pulmonary disease.¹¹

Over the last decade, a growing body of knowledge about the workings of innate immunity has been translated into clinical treatments and health therapies. In the following video, certified functional medicine practitioner Kara Fitzgerald, ND, IFMCP, outlines foundational interventions for improved immune health and those immunomodulators she commonly uses with her patients.

Nutritional Support and Exercise Benefits

Nutrition may play an essential role in immune regulation.¹² Curcumin, found in the spice turmeric, is a natural anti-inflammatory, and studies suggest that in humans, one aspect of the positive effects of curcumin on health could be related to its ability to reduce overall inflammation in the body, particularly for autoimmune and rheumatic diseases.^13,14

Other natural antioxidants such as vitamin C, β-carotene, selenium, and quercetin found in plant-based and nutrient-dense diets may reduce inflammation and oxidative stress,^15,16 thereby contributing to a more robust immune system and balanced response.

Additionally, evidence suggests that exercise has a profound effect on the functioning of the immune system.^17,18 It is generally accepted that prolonged periods of intensive exercise training can depress immunity, while regular, moderate-intensity exercise is beneficial.^17,18

What other dietary and lifestyle changes can positively impact immunity and overall wellness? To find a functional medicine practitioner near you and learn more about personalized lifestyle-based interventions that support your immune system and health, click the button below.

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References

1. Du M, Chen ZJ. DNA-induced liquid phase condensation of cGAS activates innate immune signaling. Science. 2018;361(6403):704-709. doi:1126/science.aat1022
2. Taguchi T, Mukai K. Innate immunity signalling and membrane trafficking. Curr Opin Cell Biol. 2019;59:1-7. doi:1016/j.ceb.2019.02.002
3. Zhou B, Yuan Y, Zhang S, et al. Intestinal flora and disease mutually shape the regional immune system in the intestinal tract. Front Immunol. 2020;11:575. doi:3389/fimmu.2020.00575
4. Jiao Y, Wu L, Huntington ND, Zhang X. Crosstalk between gut microbiota and innate immunity and its implication in autoimmune diseases. Front Immunol. 2020;11:282. doi:3389/fimmu.2020.00282
5. Yue B, Luo X, Yu Z, Mani S, Wang Z, Dou W. Inflammatory bowel disease: a potential result from the collusion between gut microbiota and mucosal immune system. Microorganisms. 2019;7(10):440. doi:3390/microorganisms7100440
6. Kamada N, Rogler G. The innate immune system: a trigger for many chronic inflammatory intestinal diseases. Inflamm Intest Dis. 2016;1(2):70-77. doi:1159/000445261
7. Salvo-Romero E, Rodiño-Janeiro BK, Albert-Bayo M, et al. Eosinophils in the gastrointestinal tract: key contributors to neuro-immune crosstalk and potential implications in disorders of brain-gut interaction. Cells. 2022;11(10):1644. doi:3390/cells11101644
8. Navegantes KC, de Souza Gomes R, Pereira PAT, Czaikoski PG, Azevedo CHM, Monteiro MC. Immune modulation of some autoimmune diseases: the critical role of macrophages and neutrophils in the innate and adaptive immunity. J Transl Med. 2017;15(1):36. doi:1186/s12967-017-1141-8
9. Zhang Y, Yang W, Li W, Zhao Y. NLRP3 inflammasome: checkpoint connecting innate and adaptive immunity in autoimmune diseases. Front Immunol. 2021;12:732933. doi:3389/fimmu.2021.732933
10.  Labzin LI, Heneka MT, Latz E. Innate immunity and neurodegeneration. Annu Rev Med. 2018;69:437-449. doi:1146/annurev-med-050715-104343
11.  Bu T, Wang LF, Yin YQ. How do innate immune cells contribute to airway remodeling in COPD progression? Int J Chron Obstruct Pulmon Dis. 2020;15:107-116. doi:2147/COPD.S235054
12.  Ding S, Jiang H, Fang J. Regulation of immune function by polyphenols. J Immunol Res. 2018;2018:1264074. doi:1155/2018/1264074
13.  Panaro MA, Corrado A, Benameur T, Paolo CF, Cici D, Porro C. The emerging role of curcumin in the modulation of TLR-4 signaling pathway: focus on neuroprotective and anti-rheumatic properties. Int J Mol Sci. 2020;21(7):2299. doi:3390/ijms21072299
14.  Ebrahimzadeh A, Abbasi F, Ebrahimzadeh A, Jibril AT, Milajerdi A. Effects of curcumin supplementation on inflammatory biomarkers in patients with rheumatoid arthritis and ulcerative colitis: a systematic review and meta-analysis. Complement Ther Med. 2021;61:102773. doi:1016/j.ctim.2021.102773
15.  Wu PY, Chen KM, Tsai WC. The Mediterranean dietary pattern and inflammation in older adults: a systematic review and meta-analysis. Adv Nutr. 2021;12(2):363-373. doi:1093/advances/nmaa116
16.  Wang YB, Page AJ, Gill TK, Melaku YA. The association between diet quality, plant-based diets, systemic inflammation, and mortality risk: findings from NHANES. Eur J Nutr. 2023;62(7):2723-2737. doi:1007/s00394-023-03191-z
17.  Scheffer DDL, Latini A. Exercise-induced immune system response: anti-inflammatory status on peripheral and central organs. Biochim Biophys Acta Mol Basis Dis. 2020;1866(10):165823. doi:1016/j.bbadis.2020.165823
18.  Chastin SFM, Abaraogu U, Bourgois JG, et al. Effects of regular physical activity on the immune system, vaccination and risk of community-acquired infectious disease in the general population: systematic review and meta-analysis. Sports Med. 2021;51(8):1673-1686. doi:1007/s40279-021-01466-1