Using Your Nervous System to Enhance Your Immune System | Huberman Lab Podcast #44

Recent research has shown that the mind and nervous system can influence and control the immune system. Studies have demonstrated how specific stimulation of certain body sites, such as through acupuncture, can activate cells and molecules that enhance immune function. Additionally, it was discovered that stimulating fascia in particular locations on the body leads to a pathway directly to an organ called adrenal medulla, releasing chemicals with potent anti-inflammatory effects.

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The immune system and the nervous system interact, allowing you to control your immune system for better health. Adequate sleep, regular exposure to sunshine, exercise (150-180 minutes of zone two cardio per week), good nutrition, social connection, and hydration are foundational tools for mental and physical health. However, some people still struggle with illness or slow healing from injuries; today's focus is on leveraging the nervous system to enhance immune function.

The immune system consists of three main layers of defense: the physical barrier (skin), openings to external surfaces, and mucus as a filter for bacteria and viruses. The innate immune system is the rapid response when something enters our body that it doesn't recognize.

White blood cells, including neutrophils, macrophages, and natural killer cells actively go to the site of invasion to surround and kill invaders. Complement proteins in the blood mark invaders with an 'eat me' signal for engulfment by white blood cells. Additionally, damaged or infected cells release cytokines as a 'help me' signal that calls in immune cells.

The Adaptive Immune System The adaptive immune system creates antibodies against specific invaders, forming a memory of prior infections. It uses cytokines to recognize and imprint the shape of an invader, then produces antibodies that can combat the same invader in the future. This process is essential for immunity and enhanced infection combat ability.

Maintaining Healthy Microbiome A healthy microbiome along our mucus pathways is crucial for maintaining a strong defense against harmful bacteria while allowing nutrients to pass through. The microbiota differ throughout our body, from eyes to gut, promoting health in each environment by preventing growth of harmful bacteria and maintaining proper permeability.

The nasal microbiome is effective at scrubbing bacteria, preventing infections. Nasal breathing is recommended over mouth breathing to filter viruses and bacteria. Breathing through the nose enhances immune system defense against infections.

Protecting Your Eyes Avoid touching your eyes to prevent bacteria and viruses from entering. The crust in the corners of your eyes is dead bacteria that you battled at night. Enhance eye health by avoiding introducing viruses, wearing goggles when necessary, and keeping hands clean.

Healthy Gut Microbiome Ingest two to four servings a day of low sugar fermented foods to enhance gut microbiota quality. This reduces cytokine activity and supports a healthy gut microbiome, leading to fewer infections and stronger cells.

While interleukins like IL-6 and IL-1 encourage inflammation, they also serve as 'help me' signals that call in cells to eliminate invaders. However, there are anti-inflammatory interleukins such as interleukin-10 which play a crucial role in regulating the immune response.

Sickness behavior is a suite of responses that occur when we are feeling sick, involving lethargy, loss of grooming, and reduced appetite. It's a motivated state designed to accomplish certain things related to the immune system.

When people get sick, about 50% of them seek help and support from others, while the other 50% prefer to be left alone. This behavior is driven by neural circuits in the brain that create a desire for social connection or a lack of interest in it when one is sick. It's an adaptive response as seeking care can be beneficial but also non-adaptive due to increased infection risk.

The link between sickness behavior and major depression is intriguing, as both conditions show increased levels of interleukin-6 and tumor necrosis factor alpha. This suggests that inflammatory cytokines play a significant role in depression. Understanding the connection between illness, immune response, and nervous system can lead to interventions for preventing or managing illnesses more effectively.

When sick, the body reduces appetite for protein-rich foods as a subconscious attempt to lower iron intake. High levels of iron in the blood can be toxic and promote infection. This behavior is also observed in major depression, leading to loss of libido.

Vagus Nerve and Sickness Behavior The vagus nerve connects the body to the brain, signaling sickness behavior in response to infections or injuries. It triggers fever by sending signals from infected areas to the hypothalamus, which increases body temperature as a defense mechanism against invaders. Additionally, it causes photophobia and promotes sleepiness during illness.

Inflammation Response Pathway When an invader enters the system, such as through eyes or mouth, inflammation occurs leading to stomach ache and neural signals sent via vagus nerve. This pathway also leads to photophobia triggered by light sensitivity due to thalamic nucleus activation projecting up towards meninges causing headaches during illness.

When your body detects an infection, it sends signals to your brain through two pathways. The fast pathway involves immediate responses like avoiding light and reducing activity. The slow pathway is mediated by humoral factors in the blood, such as IL-6 and IL-1, which communicate with the brain via a tissue called choroid. This leads to inflammation in the brain, affecting memory and cognition during sickness.

Enhancing Immune System Function Discussing ways to enhance the function of the immune system in order to heal and recover from illness more quickly. This includes focusing on rest, sleep's role in enhancing the immune system, and potential methods for increasing serotonin levels.

The Glymphatic System: A Key Player Exploring the glymphatic system as a crucial mechanism for clearing debris from the brain during infection or inflammation. Discusses how elevating feet during sleep can increase glymphatic activity and mentions self-hypnosis as a way to promote relaxation that supports this process.

Serotonin Hypothesis and 5-HTP Supplementation Examining emerging data on supplementing precursors to serotonin like 5-HTP under conditions of sickness behavior. Provides guidelines for safe use of 5-HTP if considering supplementation, along with references for further reading about the glymphatic system.

Hot showers, saunas, and baths can help combat infection by increasing white blood cell profiles and adjusting cortisol levels. A 15-minute sauna session has been shown to be beneficial for athletes and non-athletes in combating infections. However, caution is advised for those already running a fever as it could lead to dangerously high body temperatures.

Feeding a Fever The phrase 'feed a fever, starve a cold' may have originated from the adaptive function of fever, which increases body temperature to challenge invading viruses and bacteria. Eating causes an increase in body temperature through the thermogenic effect of food, supporting the logic behind feeding a fever.

Starving a Cold It's unclear why one would want to starve during a cold; however, some communities believe that fasting is effective against certain infections. Prolonged fasts increase adrenaline levels in the brain and body, which has powerful effects on inflammatory cytokines and the immune system.

Activating the Immune System with Breathing A behavioral protocol involving cyclic hyperventilation has been shown to enhance immune system function and combat infection. The study, published in PNAS, demonstrated that this breathing pattern increased anti-inflammatory cytokine levels and reduced proinflammatory cytokines.

Mechanistic Basis of Breathing Protocol The study revealed that the sympathetic nervous system activation through cyclic hyperventilation led to an increase in epinephrin release, triggering a reduction in inflammatory cytokines. This process enhances immune response rather than blocking it.

Physiological Effects of Cyclic Hyperventilation Cyclic hyperventilation with breath retention resulted in decreased blood oxygenation and increased alkalinity (pH) of the body. The shift towards alkalinity is thought to be important for reducing inflammation and enhancing immune function.

Practical Application & Cautionary Note 'Wim Hof' breathing involves 25-30 deep inhales/exhales followed by breath holds, leading to epinephrin release and reduced inflammatory responses. It's advised not to perform this near water or while driving due to potential risks.'

The study measured catecholamine concentrations, including dopamine, epinephrine, and norepinephrine in the blood during a breathing protocol. Epinephrine showed robust increases compared to the control group while norepinephrine had significant increases in the cyclic hyperventilation retention breathing group. Dopamine levels dropped somewhat. Asya Rolls' lab has shown that motivational state and mindset impact various aspects of the immune system.

Certain mindsets can impact the immune system through specific biological pathways, as demonstrated by a study published in 'Science.' The corticolimbic pathway connects thoughts and prior experiences to basic physiological processes, such as temperature regulation. This pathway allows thinking to influence our physiology, leading to illness-like behavior even without an actual stressful event.

Hope is closely linked to the dopamine system, which plays a crucial role in accelerating recovery from illness or injury. Stimulation of the dopamine pathway by thinking about a positive future activates the mesolimbic reward pathway, leading to reduced tumor size and accelerated healing. Augmenting the dopamine system through supplements like L-tyrosine can also increase healing rates.

When already experiencing symptoms like runny nose, congestion, and headache, spirulina can be an alternative choice to over-the-counter medications. Studies show that spirulina has potent effects in reducing rhinitis (nasal congestion and inflammation) and improving sleep quality. It decreases nasal obstruction, improves ability to smell, reduces inflammatory cytokines, itching sensation in the nose after taking two grams of spirulina.

Mast cells are packets of histamine that cause swelling and inflammation in response to injury or irritants. They release histaminergic contents, recruiting immune system cells to combat foreign invaders. Spirulina inhibits the formation and activity of these mast cells, making it effective for treating seasonal allergies.

A recent study from Harvard Medical School explores the neuroanatomical basis for electroacupuncture's ability to reduce inflammation. The study found that stimulation of specific body sites with electroacupuncture can lead to reduced inflammation by activating nerve endings in the fascia, a thick sheath of tissue surrounding muscles.

The convergence of ancient practices like acupuncture and breath work with mechanistic science is a cause for excitement. Discovering mechanisms that validate these practices may lead to insurance coverage, making them more accessible. The convergence reveals common mechanisms, paving the way for new effective protocols in health and medicine.

The video covers the immune system, including the adaptive and innate systems, as well as their interaction with the nervous system. It discusses protocols to tap into this relationship in order to prevent or shorten illnesses, injuries, and inflammation.