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Using Your Nervous System to Enhance Your Immune System

Andrew Huberman・96 minutes read

The Huberman Lab Podcast delves into the connection between the nervous system and immune system, providing science-based tools for everyday life. Research supports the influence of the mind and nervous system on the immune system, with studies exploring methods like acupuncture to reduce inflammation and promote healing.

Insights

The nervous system can activate and control the immune system, influencing inflammation and healing processes.
Fascia, a type of organ tissue, plays a crucial role in reducing inflammation by releasing specific chemicals when stimulated.
Sickness behavior, characterized by lethargy and reduced appetite, is a natural response to illness that mirrors major depression.
Techniques like breathing protocols and cold water exposure can enhance immune responses by activating specific brain pathways and neurotransmitters.

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Recent questions

How does the immune system connect to the nervous system?
Through a network activating immune responses.
What role does fascia play in reducing inflammation?
Fascia releases chemicals to reduce inflammation.
How can acupuncture reduce inflammation?
By stimulating specific body sites.
What are the benefits of nasal breathing?
Filters out bacteria and prevents infections.
How does sickness behavior impact the body?
Triggers natural responses to slow circulation and aid recovery.

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Summary

00:00

"Science-based tools for everyday health"

The Huberman Lab Podcast discusses science and science-based tools for everyday life, hosted by Andrew Huberman, a Professor of Neurobiology and Ophthalmology at Stanford School of Medicine.
The podcast delves into the immune system and the nervous system, explaining their connection and how the nervous system can activate and control the immune system.
Research now supports the idea that the mind and nervous system can influence the immune system, with studies published in quality journals like "Nature."
A recent study from Qiufu Ma's lab at Harvard Medical School explored how acupuncture can reduce inflammation by stimulating specific sites on the body.
Fascia, a type of organ tissue surrounding muscles, was found to play a crucial role in reducing inflammation by releasing certain chemicals when stimulated.
The nervous system acts as a network connecting different body tissues, activating the immune system and releasing molecules that reduce inflammation for faster healing.
The podcast aims to provide science-based information to the public, separate from Huberman's teaching and research roles at Stanford.
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12:48

"Skin and Immune System: Protection and Defense"

Skin is a crucial part of the immune system, acting as a barrier against harmful external elements.
Cuts in the skin can lead to swelling, scabs, and accumulation of white blood cells known as pus.
The body's external surface has openings like eyes, ears, nostrils, and mouth, which can be entry points for infections.
Mucus lining in the body acts as a filter and trap for bacteria and viruses, aiding in protection.
The innate immune system is the rapid response defense mechanism against invaders like bacteria, viruses, or parasites.
White blood cells, neutrophils, macrophages, and natural killer cells work together to combat invaders.
Complement proteins in the blood mark invaders for engulfing by immune cells.
Cytokines like interleukin-1 and tumor necrosis factor alpha signal for help in combating infections.
The adaptive immune system creates antibodies specific to invaders, providing immunity and memory against future infections.
Antibodies like IgM and IgG are produced by the adaptive immune system, with IgM indicating recent infections and IgG providing long-term immunity.

26:29

"Healthy Microbiome: Key to Wellness"

Maintaining a healthy mucus lining is crucial for trapping bad substances and allowing the absorption of nutrients.
The microbiome, consisting of beneficial bacteria, plays a key role in maintaining a healthy mucus lining throughout the body.
Different microbiomes exist in various parts of the body, such as the gut, mouth, nasal passages, and urethra.
Nasal breathing is emphasized for its ability to filter out bacteria and prevent infections.
Avoiding mouth breathing, especially when not eating or speaking, is recommended for overall health.
Touching the eyes after contact with surfaces or other people should be avoided to prevent bacterial and viral entry.
Consuming two to four servings of low-sugar fermented foods daily can enhance the gut microbiome and reduce inflammation.
Sickness behavior, characterized by lethargy, loss of grooming, and reduced appetite, is a natural response to illness.
Resting and getting extra sleep during sickness can aid in slowing circulation and allowing the lymphatic system to function optimally.
Seeking care from others when feeling vulnerable during illness is a common adaptive response in humans.

39:52

"Sickness Behavior: Seeking Help vs. Isolation"

About 50% of sick individuals seek help and support, potentially increasing infection spread to caretakers.
The other 50% exhibit a response of wanting to be left alone when sick, seen in both humans and animals.
Sickness behavior is a motivated state designed to slow circulation, increase lymph flow, and reduce infection transmission.
Sickness behavior mirrors major depression, with both showing increased levels of interleukin-6 and tumor necrosis factor alpha.
Reduced appetite during sickness may be a subconscious attempt to limit iron intake, as high iron levels can benefit infections.
Loss of appetite and libido are common in both sickness behavior and major depression.
The vagus nerve serves as a pathway signaling infection to the brain, triggering sickness behavior.
Fever is a functional response to infection, aiming to kill off invaders by raising body temperature.
Photophobia, aversion to light, is a common symptom of sickness mediated by brain pathways.
Sickness behavior also triggers a desire to rest, promoting sleep even during the day to aid recovery.

53:20

Enhancing Immune System Function for Recovery

The slow pathway of sickness involves humoral factors in the blood, such as IL-6, IL-1, and tumor necrosis factor, increasing over time and affecting the brain through the choroid tissue in the ventricles.
Inflammation caused by these factors can lead to cognitive impairment and memory issues, typically transient but severe during sickness.
To combat sickness, focus on enhancing the immune system's function through the nervous system, aiming to accelerate healing and recovery.
Sleep plays a crucial role in immune system enhancement, with early infection sleep associated with elevated serotonin levels that aid immune function.
The glymphatic system, active during deep sleep, clears brain debris and is vital for recovery from infection and other traumas.
Elevating heels during sleep can increase glymphatic system activity, aiding in recovery without the need for serotonin supplements.
Deep relaxation, such as through self-hypnosis, can also activate the glymphatic system, promoting healing and recovery.
If considering 5-HTP supplementation for enhanced sleep during illness, consult a doctor and follow a protocol of 300-500 milligrams before sleep.
Increasing serotonin levels can aid in immune response and is linked to treating depression, but should be used cautiously and not regularly.
Further research on the glymphatic system and its ties to iron levels suggests potential benefits in enhancing glymphatic activity to combat sickness behavior and inflammation.

01:07:10

Sauna sessions boost immunity and cortisol levels.

Taking a hot sauna session can increase white blood cell profiles and adjust cortisol levels beneficially.
A 15-minute sauna session at 96 degrees can enhance immune responses and combat infections.
Avoid sauna if already running a fever to prevent dangerously high body temperatures.
A hot bath or shower can be a substitute for a sauna to heat up the body without scalding.
A cool-off period after a sauna session is crucial for maximizing its effects.
Alternating between heat and cool-off periods in sauna sessions can stimulate cortisol-lowering and white cell-stimulating signals.
The phrase "feed a fever, starve a cold" may relate to the thermogenic effect of food increasing body temperature during fever.
Fasting can increase adrenaline levels, impacting inflammatory cytokines and the immune system.
A breathing protocol involving cyclic hyperventilation can activate the sympathetic nervous system and enhance immune responses.
The Wim Hof breathing technique, similar to Tummo breathing, involves deep breaths and breath retentions to boost immune function.

01:20:36

"Breathing Technique for Stress Relief and Immune Boost"

Breathing technique involves 20 to 30 deep inhales and exhales through the mouth, followed by breath hold retention.
After 15 to 60 seconds, repeat the 25 or 30 breaths followed by another breath hold with lungs empty.
The pattern includes cyclic hyperventilation with retention for three rounds of 25 to 30 breaths each.
Physiologically, blood oxygenation drops, pH levels increase, and alkalinity rises from 7.4 to 7.6.
The breathing pattern leads to a reduction in inflammatory cytokines and an increase in anti-inflammatory cytokines due to epinephrin release.
Stress activates the immune system through adrenaline, reducing inflammation and flu-like symptoms.
Hyperventilation and breath retention are both crucial for epinephrin release and cytokine reduction.
Caution is advised not to perform this technique near water or while driving, and to breathe when feeling the impulse.
The ideal protocol involves three rounds of 25 to 30 breaths with breath hold retentions in between.
The study measured catecholamine concentrations, showing increases in epinephrin and norepinephrine levels.

01:34:31

"Mind-Body Connection: Healing Through Thoughts"

The dorsal peduncular cortex, dorsal tinea tecta pathway, known as DP/DTT, connects the brain's thinking and emotional centers to the hypothalamus, influencing subconscious physiological processes.
Activation of this pathway through psychological stress can induce fever and illness-like symptoms, demonstrating the link between thoughts and physical health.
Stimulation of the dopamine system, associated with hope and positive future thinking, can accelerate healing, reduce tumor size, and enhance recovery from illness or injury.
Increasing dopamine levels through supplements like L-tyrosine or Mucuna pruriens, or behavioral methods like cold water exposure, can activate the mesolimbic reward pathway and promote healing.
Cold water exposure, such as cold showers or ice baths, can significantly elevate dopamine and epinephrine levels, potentially aiding in immune system function.
Spirulina, an algae-based supplement, has shown efficacy in reducing nasal congestion and inflammation, with studies demonstrating improvements in nasal obstruction, smell, and sleep quality.
Spirulina's mechanism of action involves inhibiting histaminergic mast cells, which release histamine to trigger inflammation and recruit immune cells to combat irritants or injuries.
Spirulina's effectiveness in treating seasonal allergies and rhinitis symptoms rivals that of prescription and over-the-counter medications, with fewer side effects.
Individuals with a genetic mutation leading to phenylketonuria (PKU) should exercise caution when using spirulina due to potential side effects.
Over-the-counter medications like Sudafed, while addressing symptoms like congestion, may cause dehydration, interfere with sleep, and have other undesirable effects, making them less ideal choices for some individuals.

01:48:21

Avoid NutraSweet, Explore Electroacupuncture for Health

People sensitive to phenylalanine should avoid NutraSweet and diet soda due to potential dangers.
Spirulina can pose issues for individuals with this sensitivity.
Side effects of spirulina are generally minimal for most people.
Alternative therapies should ideally have a logical mechanism of action.
A recent study in "Nature" by Qiufu Ma's lab at Harvard Medical School explores electroacupuncture's neuroanatomical basis.
Electroacupuncture can stimulate the vagal adrenal axis, reducing inflammation.
Activation of deep fascial tissue leads to the release of norepinephrine, adrenaline, and dopamine, lowering inflammation.
Understanding mechanisms behind ancient practices like acupuncture and breathing can lead to more effective protocols.
The convergence of ancient practices and modern science offers promising new directions in health and medicine.

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