Improve your natural immunity: 5 easy lifestyle tweaks for maximum impact

Give your body the best chance at fighting off illness by boosting natural immunity every day, all year.

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Fresh orange juice, White Background, Clipping path

It racks up nearly half a billion Google search results a week? Yet 1 in 4 Brits have no idea what ‘natural Immunity’ means. So says a new report[1] by The Fruit Juice Science Centre Brits Wrecking Their Immune Health Thanks To COVID-19 Stress – Why we all need to love our immune health, naturally, inside out. And nearly half of us are not aware that maintaining a healthy immune system year-round is the key to good health. In fact, 20% say good immune health is only needed during the winter!

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Touching on natural immunity, Dr Gill Jenkins defines this 2021 buzzword as “living our life in a way that keeps our immune system healthy, before we add in other protections, such as vaccination or handwashing”.

“Your immune system is working 12 months of the year, 24/7. Luckily there are things you can do every day to maintain a strong immune system,” reveals Dr Gill Jenkins, who adds that nutrients including vitamin C and folate are essential for the immune system to work normally.

“Both of these can be found in orange juice with one 150 ml glass of pure orange juice providing 84% of Vitamin C – the Nutrient Reference Value (NRV) — the dietary target set for the UK and Europe.”

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And whilst it’s safe to say that the state of our immune system has never been more important, the past 12 months has left 75% of Brits stressed and anxious. Unfortunately, this stress can wreak havoc on our immune health.

Nearly half of those who experience stress most days said they gained weight gain in the past year, with 34% turning to takeaways and ready meals as a stress relief. Plus, research by The Fruit Juice Science Centre reveals that a quarter of respondents admit to drinking more alcohol now than before lockdown, and moving less, as research published by UCL9 says that 40% of Brits reported less exercise in the most recent lockdown compared with the first one.

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So, with our natural immunity taking a knock, here’s what we can do to provide our body with the support it needs…

#1. Get a vitamin C hit by drinking a daily glass of pure orange juice

It’s such an easy daily habit, yet according to the UK’s National Diet and Nutrition Survey (NDNS), adults typically drink just 2 servings of fruit juice a week, while children and teens only have 3 to 4 servings a week. Ensuring a daily glass of 150ml of orange juice doesn’t just deliver vitamin C and folate, it also provides potassium, needed for normal blood pressure. Plus, 100% fruit juice is a bioavailable source of nutrients and polyphenols – antioxidant-packed substances naturally found in many plant foods.

Hesperidin is the hero polyphenol found in 100% pure orange juice, although 80% of people say they haven’t even heard of it.

Dr Nisa Aslam explains that commercially squeezed orange juice contains three times more hesperidin than you can find in juice squeezed at home, offering more of its antibacterial and antiviral benefits. “There is also now emerging evidence claiming that hesperidin ‘may be a novel substance in the fight against coronaviruses.” Yet another reason to get your daily dose of orange juice.

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#2. Practice stress management

Only 14% of people have attempted to de-stress or lower their levels of anxiety in a bid to improve their immune system, according to the research by the Fruit Juice Science Centre.

Simply devoting time to diaphragmatic breathing can help lower stress levels. Dr Gill Jenkins recommends Boxed Breathing. Breathe in through your nose for a count of four, keeping the air in your lungs for a count of four, exhale for a count of four, then hold the air out and keep your lungs empty for a count of four

Taking time away from digital devices will also help as nearly three-quarters of those who feel stressed and anxious most days are spending more time watching TV and films and scrolling through social media than before lockdown. Dr Nisa Aslam adds that a daily 20-minute walk in nature, as well as interacting with loved ones also help to relieve stress.

#3. Take time to exercise

One study found that moderate and vigorous-intensity exercise bouts of 30-60 minutes improved immune defence activity and metabolic health[2]. “Aim to get your heart rate up and break sweat a few times a week. The rush of feel-good endorphins works wonders at improving a negative mood and lowering stress levels,” says Dr Gill Jenkins, who recommends brisk walking, running, cycling and resistance training as good options.

#4. Focus on nutrition

Whilst pure orange juice is a wise addition to your day-to-day diet, there are other foods too providing nutritional essentials for natural immunity. Dr Gill Jenkins recommends vitamin D from oily fish, eggs and fortified foods.

“This should be topped up daily with a vitamin D supplement containing at least 10ug, as per advice from the Department of Health and Social Care. As vitamin D is primarily made when sunlight hits our skin, the UK’s darker months and even cloudy days in summer don’t provide sufficient sunlight to safeguard optimal blood levels.”

Dr Gill Jenkins also suggests folate rich foods including kale Brussels sprouts, broccoli, chickpeas and kidney beans and fortified breakfast cereals. “Omega-3 fatty acids, found in oily fish, nuts and seeds are also important for natural immunity as are polyphenols, prebiotics and probiotics, which all help with our gut health. Around 70-80% of our immune cells are found in the wall of the gut and the gut microbiota and immune system are mutually dependent as each influences the other. “Feed your good bacteria with fruits and vegetables and their juices, fermented foods like kefir and kombucha, garlic, onions and fibrous foods.

#5. Crack the sleep code

Despite the NHS advising adults to get six to nine hours of sleep a night, 43% of those who reported feeling stressed most days in the Fruit Juice Science Centre poll, get less than six hours of shut eye a night. Ensure optimum rest by sticking to consistent sleep/wake routine and winding down before bed. Remove yourself from digital devices to avoid alertness caused by blue light, and try various ‘calming’ activities such as meditation, a hot bath and/or reading.


[1] UK Wrecking Their Immune Health Thanks To COVID-19 Stress – Why we all need to love our immune health, naturally, inside out; Summerpring 2021

[2] https://www.sciencedirect.com/science/article/pii/S2095254618301005 – ‘The compelling link between physical activity and the body’s defence system’

Autism – Uncovering the genetic mechanism behind Rett syndrome

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Images of brain organoids from control (top) and Rett syndrome (RTT) (left) patients, with astrocytes stained in cyan. You can see that the intensity of cyan color is higher in the RTT brain organoids CREDIT Kyushu University/Nakashima Lab

Medical researchers led by Kyushu University have revealed a possible underlying genetic pathway behind the neurological dysfunction of Rett syndrome. The team found that deficiencies in key genes involved in the pathology triggers neural stem cells to generate less neurons by producing more astrocytes–the brain’s maintenance cells.

The researchers hope that the molecular pathology they identified, as reported in the journal Cell Reports, can lead to potential therapeutic targets for Rett syndrome in the future.

Rett syndrome is a progressive neurodevelopmental disorder characterized by impairments in cognition and coordination–with varying severity–and occurs in roughly one in every 10,000 to 15,000 female births. However, it is difficult to initially identify because children appear to develop normally in the first 6-18 months.

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“Rett syndrome is caused by mutations in a single gene called methyl-CpG binding protein 2, or MeCP2. The gene was identified over two decades ago and much has been uncovered since, but exactly how the mutations cause the pathology remains elusive,” explains first author Hideyuki Nakashima of Kyushu University’s Faculty of Medical Sciences

In their past research, the team had identified that MeCP2 acts as a regulator for the processing of specific microRNAs to control the functions of neurons. So, they went back to investigate if that pathway was also involved in the differentiation of neural stem cells.

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Compared to messenger RNA, the final template transcribed from DNA that is used by a cell to synthesize proteins, microRNAs–or miRNAs–are much smaller and act to regulate messenger RNA to make sure the cell is making the correct amount of the desired protein.

“Through our investigation, we found several microRNAs associated with MeCP2, but only one affected the differentiation of neural stem cells: a microRNA called miR-199a,” says Nakashima. “In fact, when either MeCP2 or miR-199a are disrupted, we found that it increased the production of cells called astrocytes.”

Astrocytes are like the support cells of your brain. While neurons fire off the electrical signals, astrocytes are there to help maintain everything else. During development, astrocytes and neurons are generated from the same type of stem cells, known as neural stem cells, where their production is carefully controlled. However, dysfunction in MeCP2 or miR-199a causes these stem cells to produce more astrocytes than neurons.

“Further analysis showed that miR-199a targets the protein Smad1, a transcription factor critical for proper cellular development. Smad1 functions downstream of a pathway called BMP signaling, which is known to inhibit the production of neurons and facilitate the generation of astrocytes,” states Nakashima.

To investigate the process further, the team established a brain organoid culture–a 3D culture of neural stem cells that can mimic aspects of brain development–from iPS cells derived from patients with Rett syndrome. When they inhibited BMP, short for bone morphogenetic protein, the team was able to reduce abnormal neural stem cell differentiation.

“Our findings have given us valuable insight into the role of MeCP2, miR-199a, and BMP signaling in the pathology of Rett syndrome,” concludes Kinichi Nakashima, who headed the team. “Further investigation is needed, but we hope this can lead to clinical treatments for Rett syndrome symptoms.”

Autistic individuals more likely to use recreational drugs to self-medicate

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Autistic individuals more likely to use recreational drugs to self-medicate
Autistic individuals more likely to use recreational drugs to self-medicate


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While autistic individuals are less likely to use substances, those who do so are more likely to self-medicate for their mental health symptoms, according to new research from the University of Cambridge and published today in The Lancet Psychiatry.

There is significant debate about substance use of autistic adolescents and adults. Some studies indicate that autistic individuals are less likely to use substances, whereas others suggest that autistic individuals are at greater risk of substance misuse or abuse. The team at the Autism Research Centre in Cambridge used a ‘mixed methods’ design to consider both the frequency of substance use among autistic individuals, as well as their self-reported experiences of substance use.

Overall, 1,183 autistic and 1,203 non-autistic adolescents and adults (aged 16-90 years) provided information about the frequency of their substance use via an anonymous, online survey; of this group, 919 individuals also gave more in-depth responses about their experiences of substance use.

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Autistic adults were less likely than non-autistic peers to use substances. Only 16% of autistic adults, compared to 22% of non-autistic adults, reported drinking on three or more days per week on average. Similarly, only 4% of autistic adults reported binge-drinking compared to 8% of non-autistic adults.

There were also some sex differences in patterns of substance use: autistic males were less likely than non-autistic males to report ever having smoked or used drugs. In contrast, the team did not find differences in the patterns of frequency of smoking or drug use between autistic and non-autistic females.

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However, despite lower rates of substance use overall, the qualitative findings of the study provide a much less hopeful picture: autistic adults were nearly nine times more likely than non-autistic peers to report using recreational drugs (such as marijuana, cocaine and amphetamines) to manage unwanted symptoms, including autism-related symptoms.

Drugs were used to reduce sensory overload, help with mental focus, and provide routine, among other reasons. Several autistic participants also indirectly referenced using substances to mask their autism. Past research has shown that this behavioural management (also known as ‘camouflaging’ or ‘compensating’) has been linked to emotional exhaustion, worse mental health, and even increased risk of suicide among autistic adults.

Autistic adolescents and adults were also over three times more likely than others to report using substances to manage mental health symptoms, including anxiety, depression, and suicidal thoughts. Several participants specifically noted that they used drugs for self-medication. However, this self-medication was not always viewed as negative by participants, and several noted that using recreational drugs allowed them to reduce the doses of prescribed medications for mental health conditions, which was a welcome change due to the sometimes significant side effects from their prescribed medications.

Another area of concern was the strong association between vulnerability and substance use among autistic teenagers and adults. Previous work from the Cambridge team suggests that autistic adults may be much more likely to have adverse life experiences and be at greater risk of suicide than others. The findings of the new study indicate that autistic individuals are over four times more likely to report vulnerability associated with substance use compared to their non-autistic peers, including dependence/addiction, using drugs to deal with past trauma, and substance use associated with suicide.

In addition, the study identified two new areas of vulnerability not been previously reported: being forced, tricked, or accidentally taking drugs; and childhood use of substances (at the age of 12 years or younger).

Elizabeth Weir, a PhD student at the Autism Research Centre in Cambridge, and the lead researcher of the study, said: “Whether or not the substances currently classed as ‘recreational’ could be used medically remains an open question. It is evident that the current systems of health and social care support are not meeting the needs of many autistic teenagers and adults.

“No one should feel that they need to self-medicate for these issues without guidance from a healthcare professional. Identifying new forms of effective support is urgent considering the complex associations between substance use, mental health, and behaviour management–particularly as camouflaging and compensating behaviours are associated with suicide risk among autistic individuals.”

Dr Carrie Allison, Director of Research Strategy at the Autism Research Centre and a member of the research team, said: “While some of our results suggest lower likelihood of substance use overall, physicians should not assume that their autistic patients aren’t using drugs. Drug use can be harmful so healthcare providers should aim to establish trusting relationships with autistic and non-autistic patients alike to foster frank and honest conversations about substance use.”

Professor Simon Baron-Cohen, Director of the Autism Research Centre and a member of the team, said: “We continue to see new areas in which autistic adults experience vulnerability: mental health, physical health, suicide risk, lifestyle patterns, the criminal justice system, and so on. Substance use is now another area that we need to consider when developing new forms of support for autistic individuals. It is essential that we ensure that autistic people have equal access to high quality social and healthcare that can appropriately support their specific needs; and, unfortunately, it seems clear that our current systems are still not meeting this mark.”