Natural Killer Cells: How to Keep Them Healthy So They Can Protect You From Cancer

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By Dr. Veronique Desaulniers
June 25, 2018
3,259 Facebook Shares

Editor’s Note: This article first appeared in the September 2016 edition of TTAC’s Insiders member newsletter.

Of all the cells we have floating around in our bodies, about 2 billion (roughly 5-15 percent of the total) are known as “natural killer” (NK) cells. The name makes them sound dangerous – and indeed they are, but only to cancer cells and other pathogens that can hurt the body!

NK cells are a critically important component of our “innate immune system,” so maintaining a good NK cell level is important for everyone. And especially if you are on a cancer-healing or prevention path of any kind, a healthy amount of properly functioning NK cells in your system is absolutely vital.

Follow the steps below to make sure you have plenty of active NK cells in your system and that they are operating at their best in order to hunt out and destroy any cancer cells that may be lurking in your body.

What are Natural Killer Cells?

Natural killer cells are a type of lymphocyte or white blood cell that is part of the lymphatic system. NK cells have the important job of “patrolling” your bloodstream and are on constant lookout for foreign invaders and cancer cells. They are formed in the bone marrow, lymph nodes, tonsils, thymus, and spleen and can also be found in the liver, intestine, skin, and lungs.

Natural Killer Cells are a type of white blood cell that patrol your bloodstream looking for cancer cells and other “foreign invaders”

Did you know that there are cancer cells developing in your body at this very moment? But if your NK cells are healthy, strong, and plentiful, you have nothing to worry about. These microscopic “exterminators” have the ability to “control both local tumor growth and metastasis,” according to a comprehensive report published in the Journal of Biomed Biotechnology in 2011. Metastasis refers to the spread of cancer cells from one part of the body to another, usually via the lymphatic system and the blood.

NK cells block the growth and spread of cancer through their ability to directly cause cellular cytotoxicity and death in cancer cells.

Briefly, here is a step-by-step overview of how NK cells work:

Step 1. NK cells patrol the body and bloodstream looking for the “bad guys,” including viruses, bacteria, foreign matter, and of course, cancer cells.

Step 2. Once an NK cell spots something that looks out of the ordinary, it calls its friends into action. A pack of NK cells is formed and together they squirt a toxic substance directly at the unhealthy cell.

Step 3. This toxic substance, once it hits its target, goes to work to penetrate the skin of the invading or cancer cell, causing it to quickly “implode.”

Step 4. The NK cell then releases a hormone that will put the call out to other immune system cells, which then enter the area and “eat up” the remains of the unhealthy cell.

Just how does an NK cell know the difference between a healthy cell that’s a normal part of the body and a cancer cell? Natural killer cells have a built-in “detection and communication” system that can talk to the nucleus of a suspect cell to find out if it is normal or unhealthy. Based on that information, they determine if they will attack or not. Now THAT’S a smart cell!

(Note – the nucleus is the control center of every cell in the body, including cancer cells. It contains DNA and controls the production of genes and proteins by the cell.)

In fact, for years researchers have been stumped as to exactly how NK cells can so specifically target unhealthy cells while leaving healthy cells alone.

Although much progress has already been made into finding out what makes these cells so unique in this regard, ongoing research continues to shed new light. Cancer researchers hope that further investigations into NK cells will lead to new strategies for dealing with cancer cells more effectively.

Steps You Can Take to Keep Your Natural Killer Cells Healthy and Strong

Here are ten ways to keep your NK cells healthy, strong, and plentiful:

#1. Keep Your Gut Healthy.

65-70% of your immune system is housed in the lining of your intestinal tract, including a fair amount of NK cells. Maintaining a balanced amount of gut flora in your intestines is essential for proper immune system functioning and to ensure that your NK cells are working efficiently.

Maintaining healthy gut flora is essential for proper immune system function

Avoiding sugar, processed foods, and simple carbohydrates as much as possible, taking a daily probiotic and consuming prebiotics such as fermented foods as well as bone broth can all help to not only boost your immune system, but also repair and prevent conditions that can lead to leaky gut syndrome.

Intestinal distress conditions such as leaky gut are believed to be the foundational cause of autoimmune disease. Studies such as a 2013 investigation conducted by the University of Washington have already established a clear link between autoimmune issues and impaired NK cell production, as well as low NK cell functionality.

#2. Reduce Your Overall Toxic Load.

As we age, we are exposed to more and more stressors in life. The unfortunate result of this exposure is a process called immune senescence, which is a general decline in overall immune system function. A typical example of immune senescence would be the “reawakening” of the chicken pox virus in an older adult in the form of shingles.

A part of age-related immune system decline is probably because of the lower effectiveness and production of NK cells. Some of this is unavoidable as we age, but there are also many things you can do to maintain your immune system integrity and keep your NK cells healthy.

First of all, be aware of the toxic effects of stress and how you respond to the stressors in your life. Stress responses and the cascade of hormonal releases they can trigger have been directly linked to lowered immune function.

Get into a daily routine of stress management by using techniques such as Emotional Freedom Technique (or “Tapping”), prayer, meditation, stretching / yoga, or walking in nature as a way to nurture yourself and “decompress.”

Also, be aware of how you are exposing yourself to outside toxins through what you eat, if you still have amalgam fillings and root canals, what sundry products you put on your body, what household cleaners you use, and what toxins you may be exposed to in your community and in your workplace.

Take measures to reduce your toxic load as much as possible through using natural products and “going organic,” as well as removing any heavy metals from your mouth. Then establish a routine detoxification regime for yourself through the use of gentle cleanses that include supplementation, enemas, and sauna sessions.

All of these healing modalities have been documented as extremely effective for relieving stress, healing the body, and boosting the immune system.

#3. Raise Your Melatonin Levels Through Quality Sleep and Supplementation.

Melatonin, a hormone that is produced by the pineal gland, is a powerful cancer inhibitor in and of itself, especially when it comes to breast cancer.

Studies have shown that it has the ability to literally “put cancer cells to sleep.” It also appears to have an effect on cancer stem cells, according to a 2016 Brazilian study published in the peer-reviewed medical journal Plos One.

Getting sufficient quality sleep is the best thing you can do to help stabilize your melatonin levels

If you think you may be deficient in melatonin, be sure to get your levels checked regularly and consider a quality supplement, especially if you suffer from insomnia.

#4. Eat More Organic Blueberries.

Blueberries are not only super-tasty, they have also been shown to double the amount of NK cells in your system. A joint study conducted by Appalachia University, the University of Montana, and Vanderbilt University studied the NK cell count of trained runners who consumed blueberries and those who did not. They found that “daily blueberry consumption for 6 weeks increased NK cell counts.” They also found that upping the number of blueberries per day reduced oxidative stress and increased the levels of anti-inflammatory cytokines

(Note – Cytokines are small proteins secreted by immune cells that affect other cells in the body.)

#5. Add Some “Spice” to Your Diet.

The anti-cancer properties of “super spices” like turmeric have been thoroughly established. But did you know about the healing power of black pepper and cardamom, in particular, for boosting the immune system and enhancing the effectiveness of NK cell function?

According to a 2011 study published in the Journal of Medicinal Food which focused specifically on these two spices, their immune- regulatory effects were conclusively proven. However, the researchers were surprised at the effect these two spices had on NK cells in particular.

“Remarkably, it is evident that black pepper and cardamom extracts significantly enhance the cytotoxic activity of natural killer cells, indicating their potential anti-cancer effects,” the report states. “Our findings strongly suggest that black pepper and cardamom exert immunomodula- tory roles and antitumor activities, and hence they manifest themselves as natural agents that can promote the maintenance of a healthy immune system.”

#6. Up Your Beta-Carotene Count.

Foods that are high in beta-carotenes such as sweet potatoes, carrots, kale, spinach, and spirulina can stimulate NK cell activity. An interesting study done almost 20 years ago and published in the International Journal of Food Sciences and Nutrition compared the effectiveness of NK cells treated with beta-carotene and vitamin E, respectively, when these NK cells were interacting with human and mouse model lymphoma cells. The study researchers found that both vitamin E and beta-carotene-infused NK cells displayed enhanced cytotoxic activity against lung cancer cells.

#7. Eat More Garlic and Mushrooms.

Garlic is rich in ajoene, allicin, and thiosulfinates, all sulfur-rich compounds that can boost the immune system. A study conducted by Tarbiat Modares University in Tehran and published in the journal International Immunopharmacology found that sulfur-containing compounds in garlic can stimulate NK cell production and activity. They also found that certain compounds in garlic directly blocked the growth of breast cancer cells in mice directly.

In addition, mushrooms, and especially mushroom extracts, are said to be rich in beta- glucans, which have been proven to increase T-cell counts as well as NK cell production. T-cells are another type of lymphocytes (white blood cells) that are critical for immunity. A 2009 study at the University of Hong Kong found that beta-glucans can trigger several immune receptors, including those on macrophages and NK cells.

Mushrooms and mushroom extracts are rich in beta-glucans which can increase NK cell production

A 2014 study published in the International Journal of Oncology found that the immune-boosting properties of beta-glucans may specifically help to suppress endocrine-resistant breast cancers by regulating breast cancer gene expression.

Multiple studies have also noted the fact that different sources of beta-glucans have differing potencies – so be sure that if you opt for a beta-glucan supplement, you get one that you know is from a pure source and that the product does not contain fillers.

#8. Make Sure You’re Getting Plenty of Selenium.

Selenium is a vital mineral for immune system function in general as well as for many other biological processes in the body. Multiple studies since the early 1990s have linked selenium with increased NK cell activity in particular, including a 1996 study conducted by New York University which looked at NK cell production in the spleen. According to the researchers: “Dietary supplementation with Se [Selenium] resulted in a significant increase in the lytic activity of activated NK cells.”

Brazil nuts are an excellent source of selenium

Interleukin-2 receptors are a type of protein expressed on the surface of immune cells which respond to a substance called IL-2 and helps cells of the immune system to communicate with each other.

These receptors stimulate movement towards sites of inflammation, including areas where cancer cells may reside. Selenium’s effect on immunity and in particular NK cell activity has also been connected directly to improved breast cancer prognoses.

#9. Want to Really up Your NK Cell Count? Consider Enzymatically Modified Rice Bran.

According to an in-depth report written by Life Extension International in January 2015, Enzymatically Modified Rice Bran (EMBR) has been shown to increase NK Cell activity by up to 84%. A study conducted by the European Cancer Research Institute in 2013 focused on the effects of the substance MGN-3, found in EMBR, on patients with multiple myeloma (myeloma is a form of cancer that effects blood plasma). The researchers found “a clear increase in NK activity in MGN-3-treated patients compared to the placebo group.”

In addition, an unpublished in-house study conducted by Daiwa Pharmaceutical Co., a Tokyo-based natural products company, showed that a dose of 500 mg/day of EMBR given to healthy participants who were 45 to 55 years of age resulted in a three-fold increase in NK cell activity within three weeks, with no known side effects.

EMBR is available in supplement form and is available from Source Naturals as well as in a product called BioBran from Daiwa Pharmaceutical company. If you do a search in Google or on Amazon for BioBran, you will find it available for purchase.

#10. Consider these Other Powerhouse NK Cell Stimulators.

Other NK cell stimulators include vitamin C, hydrogen peroxide, and hypothermia modalities.

Vitamin C is a well-known powerhouse of the immune system. According to a report published in the journal Immunopharmacology and Immunotoxicology, “Vitamin C in high oral dose was capable of enhancing NK activity up to ten-fold in 78% of patients” who had originally been exposed to high levels of toxins.

Hydrogen Peroxide has been proven to stimulate NK cell production while alkalizing the whole body. For a gentle at-home alkalizer, mix one part 35% food-grade hydrogen peroxide with 10 parts water. (Make sure you’re getting the food-grade peroxide, not the kind commonly available in drug stores). Begin with just a few drops in a glass of water and gradually increase to one (1) teaspoon in water, once daily.

Finally, raising the body temperature through modalities such as far-infrared sauna sessions, healing baths, heliotherapy, and the use of a Biomat has been directly linked to increased immune function. In fact, according to Dr. Nobuhiro Yoshimizu, MD, PhD, author of The Fourth Treatment for Medical Refugees, for every one (1) degree that the body temperature is raised, there is a 40% increase in immune function! Other NK cell stimulators of note include Echinacea and Panax Ginseng.

Conclusion

Without a doubt, the two billion or so natural killer cells that are currently residing within your body and blood are the true “superstars” of your immune system. No matter what your health challenge may be, or if you just wish to be proactive with prevention, upping your NK cell levels naturally using the various approaches I have described above will not only help to boost your immunity in general… it may also help you prevent and even heal cancer in your body.

Would you like to know ALL the ways to prevent, treat, and beat cancer? If so, you’ll love what you discover here.

Article Summary

• NK cells are a critically important component of our “innate immune system.”
• Natural killer cells are a type of lymphocyte or white blood cell that is part of the lymphatic system.
• NK cells block the growth and spread of cancer through their ability to directly cause cellular cytotoxicity and death in cancer cells.
• Steps you can take to keep your NK cells healthy and strong include:
  1. Keep your gut healthy
  2. Reduce your overall toxic load
  3. Raise your melatonin levels through quality sleep and supplementation.
  4. Eat more organic blueberries
  5. Add some “spice” to your diet
  6. Up your beta-carotene count
  7. Eat more garlic and mushrooms
  8. Make sure you’re getting plenty of selenium
  9. Consider enzymatically modified rice bran
  10. Consider other powerhouse NK cell stimulators

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Flush Mucus from Your Body with these 5 Highly Effective Home Treatments

in Plants & Herbs

Mucus that’s stuck in the throat can be really annoying and make you cough all the time, trying to expel it. But, this can last for days and irritate you even more!

Surplus mucus in the throat is usually a result of infections on the upper respiratory tract, including heartburn, asthma, and allergies.

Mucus is normally present in the respiratory and digestive tract as protective layer and helps decrease the chance for infections and keeps bacteria and viruses away from the body.

The problem happens when there’s too much mucus present and its color is dark yellow, brown or green. When the mucus production increases, the throat becomes irritated and you begin to cough, your nose begins to drip, and you feel soreness in the throat.

This may be due to a cold or due to allergies and pollen and dust mites.

To help you speed up the removal of mucus and ease the discomfort, we’ve prepared a list with 5 powerful home treatments that are completely natural.

5 Helpful Natural Remedies to Reduce Mucus

• Salt water rinse

Gargle salt water to lower the mucus presence– mix ½ tsp of salt and a glass of warm water and a pinch of baking soda.

Gargle it several times per day for optimal results.

• Inhale steam

Add several drops of essential oils like thyme or eucalyptus to your diffuser and you will inhale it as it spreads in the air into the room.

This will help remove the allergens from the air, avert the risk of flu and colds, and decrease the chances for respiratory infections.

• Consume honey

Honey is a well-known natural cough reliever. A single dose of it helps decrease the mucus production and the coughing, according to researchers from Canada.

Opt for organic honey only- take a tsp of it 2 to 3 times per day or until you notice improvement.

• Consume ginger

Ginger is known to have anti-inflammatory properties- drinking warm ginger tea was found to be beneficial in the reduction of respiratory infections.

Steep an inch of ginger in one cup of boiling water. Drink a cup two to three times per day.

You can also add lemon juice, cayenne pepper, and lemon to it for additional healing effect.

• Use spices

Horseradish, wasabi, and hot peppers are able to help reduce congestion, inflammation, and mucus.

They’ll help decongest your respiratory tract and ease the removal of the surplus mucus.

Sources:

HEALTHY FOOD HOUSE

MEDICAL NEWS TODAY

BEST EXERCISES TO GET RID OF DOUBLE CHIN AND NECK FAT (VIDEO)

The truth about whole grains vs. refined grains. [Infographic]

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Are whole grains always the best choice for YOU?

By Ryan Maciel, RD, Pn2, CSCS and Alisa Bowman

“Eat whole grains, not refined grains.”

As nutrition rules go, this one needs no explanation. Or does it?

Do most folks know the real difference between whole and refined grains?

And more importantly, are whole grains always the better choice?

Understanding the facts can help you (or your clients) select grains that best match your personal preferences and goals.

Let’s start with the key difference:

• With whole grains, processing removes only the indigestible outer hull, preserving the nutrition-packed bran and germ, and the endosperm.
• With refined grains, processing strips away the bran and germ—leaving behind only the soft, easy-to-chew endosperm that’s rich in starch but not much else.

Does this mean refined grains should be universally avoided?

No.

Processing is just one factor to consider.

For example, refined grains are an important part of many food cultures and experiences and can absolutely be part of a healthy overall diet.

What’s more, some refined grains contain more fiber, protein, vitamins, and minerals than many people think. This is especially true when it comes to specific varieties of breakfast cereal, bread, and pasta. (Many refined grains are “enriched” with healthful nutrients.)

So rather than sorting grains into “good” and “bad” categories, think of them on a spectrum—and in the full context of your (or your client’s) life.

• At one end of the spectrum: intact, minimally-processed whole grains like quinoa and brown rice.
• At the other end of the spectrum: refined, heavily-processed grain-based foods like white bread, pasta, kids’ breakfast cereals, and pastries.

Between those extremes? A whole lot of options for many different circumstances, preferences, and health needs.

Check out this infographic to learn the whole truth about grains.

Download the printer- or tablet-friendly version of this infographic to broaden your grain horizons (and/or to help your clients practice good nutrition without being needlessly restrictive).

Download the printer- or tablet-friendly version of this infographic to open your mind (and kitchen) to the full spectrum of grain products. 

Can Self-Compassion Help You Get to Bed Earlier?

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Being kinder to yourself could improve the quality of your sleep.

Posted Jun 04, 2020

If you’ve ever stayed up too late because you let yourself watch “just one more” episode, or read just one more chapter, which then turned into several more, leaving you exhausted and regretful the next day, you’re not alone. Research suggests that this behavior, called bedtime procrastination, is fairly common. The problem is, it can wreak havoc on sleep quality, which is essential for good health.

What leads people to stay up past their bedtime, even when they know it won’t end well? Some researchers propose that it has to do, in part, with the way we cope with negative emotions. After a long and tiring day, we may choose to do things that make us feel good in the moment, like binge-watching our favorite show, even if they’re less conducive to broader goals, like getting a good night’s sleep. Paradoxically, the things we do to cope with stress and fatigue may fuel a vicious cycle where we’re more worn out the next day—and therefore less able to exert the self-control needed to get to bed on time. 

But certain practices could make people less likely to fall into this pattern. One of these practices is self-compassion, which involves taking a kind and non-judgmental approach to personal difficulties, and recognizing that hard times and setbacks are part of being human. A self-compassionate attitude can help people reframe a negative situation in a more positive and accepting light. For example, instead of ruminating on a negative thought like, “Ugh, my presentation was a disaster; I'll never get that promotion,” a self-compassionate person might say to themselves, “The presentation didn’t go as well as I’d hoped, but that’s understandable given how much I have on my plate, and I can always try a new approach next time.” By easing negative thoughts and emotions, self-compassion may reduce people’s reliance on sleep-delaying activities as a way of coping with stress. 

In a test of this hypothesis, researchers found that participants who scored higher on a measure of self-compassion (e.g., “I try to be loving towards myself when I’m feeling emotional pain") reported less frequent bedtime procrastination (e.g., "I go to bed later than I intended"). They also reported less trouble falling asleep and better sleep quality overall. Using a mediation model, the researchers found evidence that self-compassionate participants procrastinated less on sleep in part because they were more likely to cognitively reframe negative events, which was in turn associated with lower levels of negative emotions such as distress, guilt, anger, and shame. 

The researchers noted that there may be other reasons why self-compassionate people are better able to get to bed on time, beyond their ability to cope with negative emotions. In particular, going to sleep early could be seen as a form of self-kindness in itself. Self-compassionate people may be more focused on taking good care of themselves physically, while those who tend to be harder on themselves may be more likely to push themselves in ways that are less conducive to sleep. 

Although this research examined the role of self-compassion as a personality trait that differs across individuals, we’re not stuck with the level we’re currently at—it’s possible to increase self-compassion through practice, and doing so might, in turn, improve sleep hygiene, as well as other health behaviors. If you’re someone who struggles with bedtime procrastination, here are three ideas for using self-compassion to get to bed earlier. 

1. Give yourself the down time you need, but be intentional about it. There’s nothing wrong with wanting to do something relaxing and enjoyable to unwind in the evening. This is an important part of self-care, and too often we don’t give ourselves this time throughout the day, which may lead us to stay up late in pursuit of it. But we’re more likely to enjoy the relaxing activity if we set a time limit and stick to it. Because of a process called hedonic adaptation, the more we have of something, the less we tend to enjoy and appreciate it—think of that first bite of cake compared to the last one. Plus, if we overindulge in a nighttime activity, we may start to experience feelings of guilt and regret that take away from the pleasure of it.

2. Have compassion for your “morning self.” Staying up may feel good to your evening self, but it can cause a lot of pain for your morning self, the one who will have to struggle through the day on too little sleep. Research suggests that we often fail to fully empathize with our future selves, who can seem like different people. But this doesn’t mean we should be so future-focused that we neglect our present selves; a self-compassionate approach might consider how the needs of the present and future self can be balanced. That is, how can I meet my present needs in a way that won’t interfere with my ability to get a good night’s sleep?

3. Add a five-minute self-compassion meditation to your bedtime routine. Psychologist Kristin Neff has developed a practice called Self-Compassion Break, which involves three steps: acknowledging suffering with mindfulness, recognizing that suffering is part of being human, and expressing self-kindness, such as by putting your hands over your heart and saying, “May I be kind to myself” or “May I be strong”—or other statements that resonate with you. In one study, participants who practiced this meditation as part of an eight-week self-compassion training program reported greater life satisfaction and lower depression, anxiety, and stress compared to a control group. Another study found that an evening self-compassion meditation led to reports of improved sleep quality the next morning, thanks in part to less rumination.

Although avoiding bedtime procrastination is something that we can in theory control, there are some situations where staying up late is not our choice, but is instead due to circumstances outside our control, such as family or work demands, physical pain, or insomnia. In those cases, the most self-compassionate thing we can do is to seek out support from medical professionals or others who might help us address these challenges—and to cut ourselves some slack when we don’t get a perfect night’s sleep despite our best efforts.

Facebook image: fizkes/Shutterstock

References

Sirois, F. M., Nauts S., & Molnar, D. S. (2019). Self-compassion and bedtime procrastination: an emotion regulation perspective. Mindfulness, 10, 434-445.

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