Using Your Nervous System to Enhance Your Immune System

Unlocking the Power of the Mind to Heal the Body

Introduction

Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, a Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Today, we are discussing the immune system and the nervous system, which includes the brain, spinal cord, and their connections with all body organs. We will explore how the nervous system can activate and control the immune system.

The Mind-Immune System Connection

About 10-20 years ago, the idea that the mind could control the immune system was laughable in academic circles. However, today, there are numerous peer-reviewed studies showing how the mind and nervous system can control immune system activation. This growing body of research includes a recent study published in "Nature" from Qiufu Ma's lab at Harvard Medical School, which explored how acupuncture can reduce inflammation by stimulating specific body sites.

Understanding the Immune System

The immune system has three main layers of defense: the physical barrier (skin), the innate immune system, and the adaptive immune system. The skin and mucus linings act as the first line of defense. The innate immune system provides a rapid response to invaders, involving white blood cells, neutrophils, macrophages, and natural killer cells. The adaptive immune system creates antibodies to recognize and combat specific invaders.

Enhancing Immune Function

To keep the immune system tuned up, maintaining a healthy microbiome is crucial. This can be achieved by eating two to four servings of low-sugar fermented foods daily. Additionally, nasal breathing is more effective than mouth breathing in filtering out pathogens. Avoiding touching your eyes and keeping your hands clean are also essential practices.

Sickness Behavior and Its Implications

Sickness behavior involves a suite of responses like lethargy, loss of grooming, and reduced appetite. These behaviors are motivated states designed to conserve energy and resources for healing. The vagus nerve plays a crucial role in signaling the brain to engage sickness behavior, which includes increasing body temperature (fever) to combat invaders.

Mindset and Immune Function

Recent studies show that mindset and motivational states can significantly impact the immune system. For instance, activating the dopamine system by thinking about a positive future can reduce tumor size and accelerate healing. This highlights the powerful connection between the nervous system and immune function.

Practical Tools for Immune Enhancement

One effective tool is cyclic hyperventilation followed by breath retention, which can increase epinephrin levels and reduce inflammation. Another method is using heat, such as sauna sessions, to boost white blood cell profiles and cortisol levels. Cold water exposure can also increase dopamine and epinephrin levels, enhancing immune function.

Conclusion

Understanding the mechanisms behind these practices validates their effectiveness and opens the door for developing new, more effective protocols. This convergence of ancient practices and modern science marks an exciting new path in medicine.

Q&A