5 ways to a functioning immunity: How can epigenetics help you?

It is not only the fruit that has ripened early this year – viruses also started attacking us in a big way a little earlier. How best to resist them? First of all, by strengthening our natural defences. Let’s see how the findings of epigenetics can help us do this.

Immunity is certainly not an immutable system. It is more like a large orchestra, where each instrument has its own part, but there is also room for improvisation, so that the result can be much better than the composer intended. At the same time, however, a single false note can destroy the impression of the whole piece.

Immunity has two components – innate, which allows us to respond to stimuli that do not change much (for example, foreign nucleic acids and fatty substances or toxins), and adaptive. The latter allows our immune cells to learn and respond to changing conditions. Their ability to adapt is incredible – for example, not only can they rearrange their receptors for individual antigens as needed, but some types can even transform into others (for example, B cells into T cells).

The process involves a huge spectrum of genes that control the origin, development and differentiation of a wide range of immune cells and antibodies. But the more complex any system is, the higher the risk of disruption. Epigenetic reactions play a major role in this, as they can significantly influence the activity of individual genes, and even knock some of them out of action altogether.

In the main role of genes

For example, research has confirmed that high levels of gene methylation can almost completely disable T-cells. They are then unable to detect and destroy not only viruses and other pathogens, but also cancer cells. The BWRD1 gene is crucial for the formation and maturation of B-cells, as it influences the production of so-called transcription factors, which are substances that initiate the reading of genes. In addition, another epigenetic reaction called histone acetylation also influences the formation of B-cells and T-cells. B-cell activation is also reduced by increased gene methylation.

Moreover, the effectiveness of the immune system is also largely determined by the efficiency of the production of antibodies, which help it fight virtually any infection. Each of the antibodies is created by several genes. From a relatively small number of genes, the body is able to create millions of different antibodies through various combinations. If these genes are excessively methylated, this reduces their activity, decreases the overall production of antibodies and their variability, and thus limits the functionality of the immune system.

In addition, the effectiveness of immunity can also be significantly affected by inflammatory processes that take place in our body and significantly deplete the immune system. The level of inflammation in the body is also influenced to a large extent by epigenetic reactions that alter the activity of genes that, for example, produce inflammatory enzymes or transcription factors.

What can we influence?

Fortunately, the course of epigenetic reactions in our bodies can be largely influenced by us. So what should we do to support the functioning of our immunity through epigenetics?

1. Sleep more

The amount of rest we get at night directly influences the rate of gene methylation and thus, for example, the production of immune T-cells. It is not only how long we sleep that is important, but also the quality of our sleep. People who suffer from sleep apnoea, for example, have a much higher rate of gene methylation, which weakens their immunity. Even a single night without sleep is enough to affect the methylation rate.

2. Limit stress

Stress is one of the factors that significantly affect the rate of gene methylation and other epigenetic reactions, thus impairing our immunity. This is well documented, especially in people suffering from the so-called post-traumatic stress syndrome, which is often found, for example, in war veterans or survivors of various disasters. They have been found to have both higher methylation rates and a higher incidence of immune disorders.

In addition, stress and other negative emotions experienced by the mother during pregnancy can also significantly affect the immunity of children through epigenetic means.

3. Move more

Regular physical activity, especially aerobic activity (walking, running, cycling, swimming…) positively influences the rate of gene methylation and histone acetylation, thus reducing the risk of a number of diseases, including immune disorders. It affects the production and maturation of a number of immune cells (especially monocytes, which give rise to macrophages, and granulocytes). In addition, movement reduces the overall rate of inflammatory processes in the body.

4. No smoking

Smoking has a major impact on the overall rate of gene methylation and thus negatively affects the production of a wide range of immune cells.

5. Eat better

The formation and development of immune cells is a very energy-intensive process that requires sufficient energy intake and individual building blocks (especially sufficient essential amino acids) for its successful progress. In the Western world, however, malnutrition is rather rare, and overeating prevails. Research clearly shows a link between unhealthy diets and the function of our immune system.

For example, a diet high in calories, fats, sugars and minimal fibre (which is typical of fast food diets in particular) causes epigenetic changes in the body that result in a strong inflammatory response. This then leads to an increase in the number of immune cells. However, this does not mean that the immune system works better – on the contrary, it leads to an increase in aggressiveness and excessive exhaustion.

Useful dietary supplements

On the other hand, a healthy diet clearly has a positive effect on the functioning of immunity, and this is especially true for certain nutrients and herbs that have a direct epigenetic effect. If we take them as dietary supplements, we can significantly boost the functioning of our immunity.

Vitamin D3
We list this vitamin first for a simple reason – it is estimated that up to 70% of the European population is severely deficient. And because it is a nutrient with a strong epigenetic effect, the negative consequences of this are significant and our immunity suffers greatly.

Vitamin D3 directly influences the activity of many cells of the immune system – macrophages, T-cells and dendritic cells. Interestingly, it can both enhance and inhibit their function, which can prevent the onset and development of autoimmune diseases such as multiple sclerosis or inflammatory bowel disease.

Almost everyone should therefore supplement with vitamin D3 – at least in winter, when our skin is not exposed to much UV radiation, which produces vitamin D3 in the skin.

Omega-3 unsaturated fatty acids
Omega-3s improve the transmission of signals between immune cells, improving their ability to destroy pathogens. They also improve the function of lysosomes, which are organelles important for cellular defence and cellular immunity. Their anti-inflammatory action is also important. This nutrient is essential especially in old age, when it directly affects the ability of immune cells to destroy pathogens, and throughout childhood.

Astaxanthin
This dye from the carotenoid family, found for example in salmon and shrimp, increases the activity and ability to rapidly multiply a wide range of immune cells (B-cells, T-cells and others) and the production of antibodies. This brings with it not only increased resistance to viral and bacterial diseases, but also, for example, to cancer.

Pomegranate
Also, the extract of this fruit effectively promotes the formation and differentiation of a number of immune cells.

Quercetin
A polyphenol found in many fruits, vegetables and other plant foods is a very effective immunostimulant and antioxidant. Its strong anti-inflammatory action is very important. It also effectively supports immunity in people exposed to extreme physical stress.