In a world where dietary preferences and health concerns are becoming increasingly complex, it’s crucial to understand the distinctions between allergies and food intolerances. While both can lead to discomfort and unwanted symptoms, they stem from different underlying mechanisms and require distinct approaches for management. Let’s dive into the nuances of allergies and food intolerances, explore their impact on your health, and discover strategies to support a healthy immune system.
Allergies
Allergies are exaggerated reactions triggered by the body’s immune system in response to protein-based substances present in the environment or ingested through food. These substances, known as allergens, can provoke a range of symptoms, from mild to severe, and in some cases, life-threatening. Common allergens include pollen, pet dander, gluten, dairy (casein), eggs, peanuts, tree nuts, fish, shellfish, and more. When exposed to an allergen, the immune system goes into overdrive, releasing histamines and other chemicals that cause symptoms such as hives, swelling, itching, and even anaphylaxis.
Food Intolerances
Food intolerances, often referred to as sensitivities, are “allergic type” reactions to non-protein-based foods. Unlike allergies, which involve the immune system’s response to proteins, food intolerances stem from various causes, including genetics, metabolic deficiencies, gut health, toxins, and traumatic emotional experiences. Symptoms of food intolerances can mirror those of allergies, such as diarrhea, bloating, rashes, headaches, and fatigue. Food intolerances typically occur within a couple of hours of consumption, although can take up to 48 hours, and can last for several days.
Whether you are experiencing an allergic reaction or an intolerance to a particular food, both can result in uncomfortable symptoms and compromise both your immune system and your overall health. But fortunately, we can address these issues with a few simple steps that will help you alleviate the symptoms and a build a stronger body that is resistant to infection and disease.
3 Steps to Reduce Symptoms and Support a Healthy Immune System
Digestion: The Key to Immunity
A strong immune system begins with a healthy digestive system. Digestion serves as a cornerstone of immunity, breaking down food into its components and absorbing essential nutrients. The digestive process involves multiple phases, each phase designed to break down the various components of food. When we chew saliva begins breaking down carbohydrates, kills bacteria and signals an increase of stomach acid for digestion. Next, enzymes are released to break down proteins and bile salts are released from the liver and gall bladder to break down fats. As food moves through the intestines, nutrients and water are absorbed through the lining of the intestines so the body can utilize them. Any left-over material that is not absorbed like fiber or undigested food is excreted through the bowels.
If any one of these phases of digestion fails, the immune system is compromised by allowing pathogens to survive and encouraging mal-nutrition which can affect the production of immune cells as well as every other cell in the body.
Proper digestion also plays a role in preventing leaky gut, a condition where the intestinal lining becomes more permeable, allowing harmful substances such as pathogens and undigested food to enter the bloodstream and trigger an immune response. Protect your digestive process by:
- Thoroughly chewing your food
- Avoid taking antacids which reduce the necessary stomach acid to break down food
- Drink plenty of water to produce sweat, tears and other fluids that support immunity
- Avoid processed foods that are high in toxins and low in nutrients
- Avoid white flour, sugar, and high fructose corn syrup as hyperglycemia and elevated insulin levels can aggravate the immune system
- Avoid toxic oils and trans fats
- Eat a nutrient dense real food diet that includes a variety of colorful fruits and vegetables; protein from nuts, aged cheese, whole milk yogurt and dairy if tolerated, meat, poultry, eggs and fish; and healthy fats including nuts and seeds, avocado, coconut oil, olive oil and butter from grass-fed cows.
By prioritizing thorough chewing, consuming nutrient-dense foods, and avoiding processed and toxic substances, you can support your digestive system and fortify your immunity.
Strengthen Your Defense Line
Strengthening your immune defenses is crucial for regulating the immune system, maintaining overall health and warding off illness. The immune system operates through three lines of defense – the barriers to entry, innate immunity and specific adaptive immunity.
Barriers to Entry: Protecting your body’s entry points, such as the skin, tear ducts, mucous membranes, and saliva, helps prevent pathogens from infiltrating your system. Proper wound care, good hygiene, and maintaining a healthy mucous lining contribute to the effectiveness of these barriers.
Innate Non-Specific Immunity: This rapid response team includes white blood cells and other substances that swiftly target invaders who have found their way past the barriers to entry and into your body. Think of these cells as your surveillance team, constantly monitoring and ready to jump into action when needed to fight pathogens. Adequate hydration, balanced nutrition, and healthy lifestyle choices bolster this defense mechanism.
Specific Adaptive Immunity: White blood cells that mount targeted attacks against specific invaders who have passed through the barriers to entry and survived your rapid response team of attackers. When all else fails, the specific adaptive immune cells pull out all of the stops and launch a full-on attack to protect you. Supporting this line of defense also involves addressing any underlying health issues and nourishing your body with essential nutrients. It also requires removing stressors that might be making the system overreactive.
Remove Stressors
Identify and eliminate the foods and environmental factors that trigger reactions. For allergies, avoidance is crucial as allergic responses may persist over time and can be life threatening. Allergies will not go away but are managed by avoiding the culprits that cause the reaction.
For food intolerances, a proactive approach is possible. By removing the problematic food from your diet for a period of time and addressing underlying causes symptoms can be alleviated. Once symptoms have been gone for a period of at least 60 to 90 days, you can determine if the intolerance has resolved by reintroducing the food gradually. If symptoms return, it’s best to continue avoid the food.
Allergies and food intolerances both indicate an immune system response that warrants attention. By understanding the differences between the two, taking proactive steps to support your immune system, and by addressing the root causes, symptoms can be minimized, enhancing your overall well-being, and enjoying a more comfortable and fulfilling life.
