
It’s all about the borders…
No, I’m not talking about the political lines designed to
divide people into states.
I’m speaking about mucosal layer of all surfaces that you
interact with the external world through. What is it that determines the outcome
of this interface of our mucous membranes with the environment around us? And can
we do anything to optimise our health as a result of having this information?
Why mucosal immunity matters for overall wellness?
The term mucosal immunity, i.e. ‘the borders’, refers to the
immune defence systems at mucosal surfaces, e.g. respiratory tract (nose,
throat, lungs), gastrointestinal tract, and urogenital tract. These surfaces
are huge interfaces with the external world. They are very important beyond
prevention of such acute infections:
1. They
are the first line of defence and prevention of infections.
Healthy mucosal mmbranes can block pathogens before they enter
deeply into the body. This means fewer or milder infections, less systemic
inflammation, and early disabling of the
encountered pathogen (via sIgA). Plus prevention of future assaults to the
previously known pathogens.
2. They
limit inflammation and reduce collateral damage:
When pathogens are held in check
at mucosal surfaces, it reduces downstream systemic inflammation. Chronic or
excessive systemic inflammation is implicated in many diseases — cardiovascular
disease, metabolic disease, neuroinflammation, etc. Thus, by reducing the total
load of infections mucosal immunity helps prevent chronic immune activation.
3. They
modulate microbiome & barrier integrity:
Mucosal immunity helps maintain barrier function and regulate the microbiome. A
healthy barrier prevents unwanted translocation of bacteria or microbial
products (like LPS or endotoxins) which can trigger immune activation elsewhere
in the body. Dysbiosis or barrier breakdown (e.g. in gut, lung or brain) has
been linked to autoimmune disorders, allergies, IBD, etc.
4. They
induce long-term immune education and tolerance:
Interactions between microbiota and mucosal immune cells help train the immune
system: which microbes to tolerate, which allergens are harmless, etc. Good
early years mucosal immune education lowers risks of allergies, asthma, and other
immune‐mediated
disorders later.
5. They
offer multiple strain protection & ensure the breadth of immune response:
Mucosal immune responses often show broader reactivity because of the variety
of microbes / antigens encountered in communities. Once single strains become
endemic in the society, this immunity is enhanced across the population.
6. They
impact disease chronicity and severity:
Mucosal immune dysfunction is associated with more severe disease, more
frequent infections and flare-ups (e.g.: in the respiratory or digestive
systems). So strong mucosal immunity may reduce overall disease burden over
time.
7. They
are important for systemic health:
The mucosal immune system interacts with systemic immunity: when immune cells are
activated in mucosal tissues, they can travel to other parts of the body and trigger
immune responses within whole body. Also, metabolites from microbial activity
in mucosa (e.g. in the gut) enter systemic circulation where they can affect
immune cell metabolism, inflammation, and hormonal expression – this links
mucosal health to metabolic, neuroimmune, and other systemic conditions.
8. Vaccine
implications:
When vaccines are given intramuscularly, they elicit mostly systemic immunity
but this doesn’t always stop infection or spread of the pathogens entering via
mucosal surfaces. Moreover, science has shown that mRNA vaccines are not
neutral when it comes to imparting immunity. Since they are affecting the
genetic expression of the resident genes through the interaction with the
ecosystem and genes present in the receiver, they are deemed to be
unpredictable. The result is genetic engineering of a horizontal transfer, of a
non- linear nature which carries several risks. The studies focusing on the
science underlying mRNA technology were cemented in the 1990s and 2000s and have
since been available for anyone. Sadly, they have been largely ignored when the
global scenario we all witnessed unfolded recently.
IF THAT IS THE CASE, IS THERE ANYTHING we CAN do to
enhance our mucosal immunity?
There are several ways we can help our bodies to optimise
our borders:
1. include
more dietary fibre & prebiotics in foods we eat (like chicory
root, onions, garlic, asparagus, bananas – slightly green, cooked/cooled
potatoes, and legumes).
Why: Fermentable fibres
they contain (inulin, resistant starch, GOS, FOS) fuel gut microbes to produce
short-chain fatty acids (SCFAs, esp. butyrate) which, in turn improve
epithelial barrier integrity, induce mucosal IgA, and support regulatory T
cells.
2. Go
for probiotics: either from fermented foods (like sauerkraut, kefir, kimchi,
or kombucha) or as supplements (with strains with most research data such as: Lactobacillus
rhamnosus GG (gut & respiratory support), Bifidobacterium
longum (gut barrier, tolerance) and Lactobacillus casei Shirota (respiratory
protection, sIgA upregulation).
Why: Certain strains
induce mucosal IgA, enhance epithelial defence, and help balance inflammation.
3. Ingest
many polyphenols from plant foods (like green tea catechins (EGCG):
enhance mucosal antiviral defence, berries
& pomegranate: rich in ellagitannins which are metabolized into urolithins
that support mucosal homeostasis, and cocoa flavanols: linked to improved
barrier function and salivary IgA).
Why: Polyphenols
modulate the microbiome, act as antioxidants, and reduce mucosal inflammation.
4. Ensure adequate intake of various vitamins
& minerals:
- Vitamin
A (retinol, carotenoids): Essential for IgA class switching and
gut mucosal integrity. (Sources: liver, egg yolk, carrots, spinach, sweet
potato.)
- Vitamin
D: Supports epithelial defences, antimicrobial peptides, and
respiratory mucosal immunity. Deficiency correlates with higher infection
rates. (Sources: sunlight, fatty fish, supplementation if low.)
- Zinc: Important
for epithelial repair, tight junction integrity, and antiviral defences.
(Sources: pumpkin seeds, oysters, legumes, whole grains.)
4. Eat
plenty of Omega-3 Fatty Acids (EPA/DHA): from cold-water fish (salmon,
sardines), algae oil, flax (though its
conversion to Omega 3 limited) or supplement.
Why: Anti-inflammatory;
help resolve mucosal inflammation without blocking protective immune function.
5.
Adopt additional health enhancing lifestyle
approaches like:
- Nasal
& Oral Hygiene (saline rinses, gargling, iodine sprays): Support
mechanical clearance of pathogens, reduce viral load, and maintain local
mucosal hydration.
- Breathing
practices & humming/chanting: these stimulate vagus nerve which
improves mucosal blood flow, supports secretions, and regulates
inflammation.
- Sleep
& stress regulation: Stress reduces mucosal IgA secretion;
relaxation, mindfulness, yoga, and adequate sleep restore it.
- Moderate
exercise: Increases salivary IgA and improves mucosal barrier defences,
BUT overtraining lowers it.
6. Add
some herbal potions but ensure you check these with your practitioner
who
is versed in herbal – drug – nutrient – food interactions as some may be
contraindicated is some diseases):
- Echinacea
purpurea: shown to enhance salivary IgA and reduce incidence of
respiratory infections.
- Andrographis
paniculata: anti-viral and mucosal immune supporting in upper
respiratory infections.
- Mushroom
extracts (Reishi, Shiitake, Maitake): rich in beta-glucans shown
to enhance mucosal dendritic cell and IgA responses.
- Aloe
vera & slippery elm: traditionally used to soothe and protect
mucosal linings in GI tract.
This
is why your borders matter: they make for your immune resilience, modulate
overall wellness and support your internal milieu from unwanted invaders. This
area is particularly relevant when going into autumn. Seems like Pasteur was
right after all…