by Dr. Bill Rawls
Natural killer cells (NK cells) are specialized white blood cells. Though they only make up a small percentage of your total white blood cells, NK cells are some of the most important.
You can think of them as the elite, special forces of your immune system. It’s their job to take out stressed cells that have been infected with viruses or stealth microbes and cells that have become cancerous.
When your cells are infected with microbes or become cancerous, they lose surface markers identifying them as “self.” NK cells earned the name “natural killer” because they do not need to be activated by other parts of the immune system to attack and kill cells that have lost self-identifying surface markers.
It was once thought that NK cells always acted independently as part of the innate or “first response” part of the immune system, but it is now known that they also work in close conjunction with all other parts of the immune system.
NK cells are present in all tissues throughout the body, ready and waiting to deal with any threats. They are your best protection against chronic illness.
Natural Ways to Promote Natural Killer Cells
Anything that depletes NK cells — a processed food diet, chronic stress, an overload of toxins in the body, too much alcohol too often, smoking cigarettes — puts you at higher risk of chronic illness.
As such, a healthful diet, managing stress, detoxing, and avoiding cigarettes and excessive alcohol go a long way toward maintaining an active supply of NK cells and preventing chronic illness.
You can’t get away from stress completely, but regular practice of yoga, Qigong, meditation, or anything that promotes a calm state enhances immune function and boosts your NK cells.
Regular exercise is also important, but how much you exercise does matter. A sedentary lifestyle is associated with low levels of NK cells, but excessive strenuous exercise can be just as bad. Chronic immune suppression is a big concern of elite athletes.
Low-intensity continuous exercise, such as walking several miles a day, promotes healthy NK cell populations. In fact, it is one of the best ways of staying healthy, in general.
Where you walk may matter. A study from Japan found that walking in a pine forest is better for promoting NK cells than walking in a city. They postulated with, chemical substances present in forest air were the factors that promoted NK cells.
Of course, if you do take regular walks in the forest, take measures to protect yourself from ticks and other biting insects.
Ticks are notorious vectors for stealth microbes commonly associated with chronic Lyme disease and other chronic illnesses. NK cells are arch rivals of stealth microbes — these types of microbes are masters at manipulating the immune system to suppress NK cells.
Coming Back Into Balance With Natural Supplements
If you are suffering from any sort of chronic illness, boosting NK cells back to normal is essential for getting well. Good health habits and regular walking will go a long way toward that goal, but you may need extra help.
Fortunately, there are plenty of natural supplements known to boost NK cells.
Top of the list is herbal supplements. Many herbs boost NK cells, but a few that stand out include andrographis, cat’s claw, ashwagandha, amla, resveratrol from Japanese knotweed, echinacea, turmeric, garlic, and ginseng.
Medicinal mushrooms are an especially good choice because they are immunomodulators. This means they not only stimulate NK cells and other key white blood cells, but they also reduce damaging inflammation associated with chronic immune dysfunction. There is a long list of beneficial medicinal mushrooms, but reishi and cordyceps are the best studied.
Vitamin C, about a 1000 mg a day, has been found to boost NK cells. Maintaining optimal vitamin D levels by getting adequate sunshine also promotes healthy immune function.
Glutathione, an essential antioxidant found in all cells, optimizes killing power of NK cells. Glutathione levels are depressed in states of chronic illness. Supplementing with glutathione may help normalize glutathione levels. In addition, vitamin C, vitamin E, N-acetyl cysteine (NAC), and alpha lipoic acid promote normal levels of glutathione.
Taking a probiotic with the favorable yeast, Saccharomyces boulardii, has also been found to promote healthy levels of NK cells.
All you need to fight illness is within your grasp. Boosting your natural killer cells is just one way to bring your life back to balance. Take a look at your bigger picture. What actions can you add to your life to boost your natural killer cells today?
Walking in a forest
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3. Human Natural Killer Cell | Credit: NIAID, https://www.flickr.com/photos/niaid/29228845335 https://www.flickr.com/photos/niaid/29120480442/in/photostream/