Issue #25: immunity vs. autoimmunity

the LUNG + grief, how to combat DRYNESS, why SCARVES are the perfect fall accessory, PREGNANCY-SAFE herbs + supplements for immunity, + PCOS

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image credit: @theempoweredfamily

From a Chinese medicine perspective, fall correlates with the lung organ and is closely tied to immune health and susceptible to dryness (physically) and grief (emotionally). Hydrate, take time to sit with your tiger this season, let go, and give space for expansion and breath.

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sitting with GRIEF

This week, I (Theresa) listened to COMFORT of Kinder Records Shadow Work Series (Steph’s HEAR recommendation last week). It was a lovely way to reflect and identify how I need comfort as I sit with grief. As a result of a BRCA2 gene mutation, family history with cancer, and my personal health profile I will be going in for a full hysterectomy next month. Hello surgical menopause, here I come! It has been a lot to process in the last month but it has also positioned me to prioritize my health and deep dive into what menopause support means for me.

“Sometimes comfort can feel like double-edged sword. It is our instinct to want to feel safe and secure. Nobody wants to feel pain or grief. However, being too comfortable can actually hamper our growth. After all, nothing changes if nothing changes.”

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immunity vs. AUTOIMMUNITY in women's health

As we transition into the fall season, our focus often shifts toward boosting our immunity to fend off seasonal colds and the flu. But understanding the balance between a healthy immune response and the potential for autoimmunity is important given about 80% of people affected by autoimmune conditions are women, and these diseases often emerge or worsen during times of hormonal change, such as in postpartum, perimenopause and menopause. In this blog post, we'll break down the difference between immunity and autoimmunity, offer tips for strengthening your immune system this fall, and highlight symptoms that could indicate an autoimmune condition (or perimenopause).

what is IMMUNITY?

Immunity refers to the body’s ability to recognize and defend against harmful invaders such as bacteria, viruses, and other pathogens. It involves two key systems:

• Innate Immunity: Your body's first line of defense, consisting of barriers like skin, mucus, and inflammation that block or neutralize pathogens quickly.

• Adaptive Immunity: This system develops over time, creating a memory of specific pathogens. When your body encounters the same invader again, it responds more efficiently by producing antibodies.

For women, immunity can fluctuate due to hormonal changes (like menstruation, pregnancy, and menopause), which can temporarily weaken the immune response.

what is AUTOIMMUNITY?

Autoimmunity, on the other hand, is when the immune system mistakenly attacks healthy cells, tissues, or organs, treating them as threats. This can lead to autoimmune diseases, which disproportionately affect women compared to men. Conditions like lupus, rheumatoid arthritis, Hashimoto’s or postpartum thyroiditis, and multiple sclerosis are just a few examples.

While immunity protects your body, autoimmunity turns your body’s defense system against itself, causing inflammation, tissue damage, and a range of chronic symptoms.

boosting IMMUNITY in the fall

As the weather cools and we spend more time indoors, our exposure to seasonal illnesses increases. Boosting immunity can help prepare your body for fall and winter. Here are some ways to enhance your immune system:

1. Eat Immune-Boosting Foods: Incorporate a diet rich in vitamins and minerals. Some key nutrients include:

   • Vitamin C (found in citrus fruits, bell peppers, and spinach)

   • Vitamin D (from sunlight, fortified foods, and supplements)

     • Consider having your vitamin D levels checked and talk to your care provider about optimal supplement dosage based on those results.

   • Zinc (found in nuts, seeds, and legumes)

   • Antioxidants (from berries, green tea, and dark chocolate)

2. Exercise Regularly: Moderate exercise can boost immune function. Aim for 30 minutes of physical activity most days of the week, whether it’s walking, cycling, or yoga.

3. Stay Hydrated: Water helps flush out toxins and supports the function of immune cells. Aim for at least 8 cups a day.

4. Prioritize Sleep: Quality sleep is essential for the immune system to regenerate. Aim for 7-9 hours per night, and try to maintain a consistent sleep schedule.

5. Manage Stress: Chronic stress can suppress immune function. Incorporating relaxation techniques such as meditation, deep breathing, or mindfulness can help lower stress levels.

signs of an AUTOIMMUNE condition

While a healthy immune system protects you from illness, autoimmunity can trigger a host of confusing and often debilitating symptoms. For many women, autoimmune diseases can be challenging to diagnose due to the overlap of symptoms with other conditions.

Here are some common signs that could indicate an autoimmune issue:

1. Persistent Fatigue: Feeling excessively tired, even after a full night’s rest, can be a key sign. Autoimmune diseases often lead to chronic fatigue.

2. Unexplained Joint or Muscle Pain: Many autoimmune conditions cause inflammation, leading to pain and swelling in the joints or muscles.

3. Skin Rashes or Changes: Unusual skin changes, such as rashes, flares, or discoloration, can be a sign of conditions like lupus or psoriasis.

4. Digestive Issues: Persistent bloating, cramping, or changes in bowel habits may indicate conditions such as celiac disease or Crohn’s disease, both autoimmune in nature.

5. Hair Loss: Sudden hair thinning or patches of hair loss could be linked to autoimmune diseases like alopecia areata or thyroid disorders.

6. Brain Fog: Difficulty concentrating or memory problems are common in autoimmune conditions like multiple sclerosis or lupus.

7. Recurrent Fevers: Low-grade fevers without any apparent infection may signal an autoimmune disorder.

the challenge of PERIMENOPAUSE

Perimenopause can cause symptoms that often resemble those of autoimmune conditions, making diagnosis challenging. Fluctuating hormone levels during perimenopause can lead to joint pain, fatigue, brain fog, and mood changes, which overlap with common autoimmune symptoms like those seen in lupus or rheumatoid arthritis. Additionally, inflammation and immune dysregulation during this phase may exacerbate or trigger autoimmune responses, further blurring the lines between the two. It's crucial for healthcare providers to consider both hormonal and autoimmune factors when evaluating such symptoms in perimenopausal women.

when to seek MEDICAL advice

If you notice persistent symptoms like those mentioned above, especially if they interfere with your daily life, it’s important to consult with a healthcare provider.

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TASTE: Immune Boosting Recipes. We loved this version of an Italian Chicken Pastina Soup (aka Italian Nonna's Penicillin Soup) that has the cozy comfort of some pasta while being more vegetable and protein-forward. And found this post from Feasting at Home super inspiring with ways to stock your fridge and pantry with immune boosting condiments and anti-inflammatory foods heading into the fall and winter season!

SEE: Scarves. As an acupuncturist, I (Rebecca) wear a scarf and encourage others to do so in the fall because, according to Traditional Chinese Medicine, the neck is particularly vulnerable to cold and wind, which can lead to imbalances in the body, such as colds or other seasonal illnesses. Covering the neck helps protect the body's defensive energy and supports maintaining warmth and balance as the weather transitions. This simple practice is a preventive measure to safeguard health during the cooler, windier months of autumn. So I got really excited to see the sweater as a scarf trend from the Fall 2024 Fashion Month!

SMELL: Neti Stick + Humidfiers. As someone with a long history of sinus issues (the reason I first got acupuncture), I love having tools to help clear things up when I get congested (or even when I need a little mental clarity- thank you brain fog). In addition to acupuncture, I love having this Neti Stick in my bag as it provides some instant relief (if you like eucalyptus)! Also, just a reminder that as we start turning on heat in the coming weeks, it is a good time to get your humidifier out, clean it, and get any needed filters- check out this post with tips. Did you know that using a humidifier can also reduce the risk of spreading germs?

HEAR: What Science Says About the Power of the Outbreath. “There are unique connections between the lungs and the vagus nerve…responsible for the para-sympathetic nervous system,” says Dr. Ni-Cheng Liang, a pulmonary physician, podcast host, and mindfulness teacher, which she describes as the “resting and digesting” nervous system. When we pay attention to our breath, when we take a deeper inhale and an extended exhale, this rest-and-digest system can override our fight-or-flight system, sending the message to parts of the body readying stress defenses that all is, in fact, fine." Jasmine Marie is founder of Black Girls Breathing, which aims to create a safe space for Black women to manage their mental health through breathwork and community. She often includes a strong out-breath, “a forced sigh,” as part of the breathwork she teaches.

TOUCH: 13 Natural Dry-Skin Remedies You Can DIY at Home. The list of culprits that cause dry skin is a long one, from hot showers and scrubbing yourself dry with a towel, to fall/winter weather and aging. The good news is that unless you’re managing a skin condition, there are several excellent natural home treatments you can try to remedy your dry skin. The next time your dry skin needs a little TLC, try one of these easy at-home remedies.

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september is PCOS awareness MONTH

Polycystic Ovarian Syndrome affects 1 in 10 women of childbearing age and can cause irregular periods and increase the risk of infertility, heart disease, diabetes, sleep apnea, endometrial cancer, and depression and anxiety. Read our blog post for more information and resources.

Read on for some tips on vaginal DRYNESS + pregnancy-safe herbs and supplements for IMMUNITY + paintings that we are OBSESSED with.