Why boosting your sIgA levels can help your autoimmune condition.

One of the consequences of running comprehensive functional tests on all my clients has been to demonstrate just how many people with autoimmunity have compromised levels of secretory IgA (sIgA). Research has strongly linked autoimmunity and low sIgA levels for some time. 

What is sIgA?

sIgA is an antibody produced by the immune system.  It is secreted onto mucosal surfaces, including the gut lining, to prevent pathogens (unwanted bugs) and allergens (foods and other environmental substances that could cause damage) taking hold and leading to inflammation and damage.

What are the possible consequences of having low sIgA?

Having low levels of sIgA increases the risk of food sensitivities, inflammatory bowel disease, irritable bowel disease, ‘leaky gut’, autoimmunity and infections.

When levels of sIgA are low, we are less able to prevent invaders getting into the gut lining.  The lining can then become inflamed, causing the tight junctions between gut lining cells to break down.  Consequently, toxins and undigested food particles from inside the gut can move into the bloodstream, causing inflammation and immune reactions that can drive autoimmunity.

What causes low sIgA levels?

There are many potential causes of low sIgA.  Most people will have a combination of several causes.

Mental, emotion and / or physical stress

Cortisol is one of the main stress hormones and has been found to significantly deplete sIgA.  Cortisol is raised during mental, physical and emotional stress.  I talk more about this towards the end of this article.

Chronic infections

Chronic infections are common cause of low sIgA.  Overgrowths of H.pylori, C.Diff, Blastocystis Hominis and Candida are particularly associated with it.

Medications

Certain anti-inflammatory medications and antibiotics have been shown to repress sIgA.

Dietary choices

Certain nutrients can support sIgA levels including vitamin A, Vitamin D, zinc and glutathione.  A high and diverse intake of dietary fibre and phytonutrients (brightly coloured plant foods) will also support a healthy gut microbiome.  Having a good range of beneficial bacteria can significantly help to promote sIgA production in the gut.  Insufficient fibre, added sugar, foods high in refined carbohydrates and processed foods in general will deplete levels of beneficial bacteria.

Food sensitivities

Chronic food intolerances can both create and mediate a vicious cycle of low sIgA levels.  Food intolerances promote an inflammatory environment in the gut, which increases the risk of further food intolerances developing.  This inflammation also decreases the levels of beneficial bacteria in the gut.  As mentioned above, good bacteria promote sIgA production, so when they are depleted, sIgA production decreases.

What can I do to raise my sIgA levels?

Diet

Build a healthy gut microbiome.  Increase fibre and phytonutrients in your diet by eating a wide range of plant foods.  Reduce sugars, refined carbohydrates and processed foods.

Balancing blood sugar levels can really make a difference here.   Fluctuating blood sugar levels are extremely inflammatory and can promote dysbiosis (high levels of unbeneficial bacteria and low levels of beneficial bacteria).  Eat balanced meals containing sufficient protein, beneficial fats and fibre.  Avoid snacking on sugary or processed foods.  Leaving gaps of 3-4 hours between meals, avoiding eating in the evenings and having an overnight fast of at least 12 hours can also help.

Bone broth may help to support repair of the gut lining and sIgA production.

Vitamin A supports a healthy gut lining.  Foods high in vitamin A and beta carotene (the body can turn this into vitamin A) include leafy green vegetables, orange and yellow vegetables, red bell peppers, tomatoes, beef liver, eggs, black eyed beans and fish.

Zinc is also crucial to immune function in the gut lining.  Foods high in zinc include nuts and seeds, pork, tofu, shellfish, lentils, spinach and mushrooms.

Supplements

Certain supplements have been shown to boost sIgA production including beta glucans, saccharomyces boulardii, digestive enzymes and bile support, vitamins D and A, zinc and glutathione.  It is important to take advice from a registered nutritionist on supplements as not all of these are suitable for everyone.

Testing

The tests that I run with my clients not only show sIgA levels, but also provide information on areas that impact sIgA, such as the health of the gut microbiome, the diversity of the bacteria, the balance between beneficial and non-beneficial bacteria, the presence and levels of certain pathogens, dietary fibre intake, the ability to produce short chain fatty acids such as butyrate, as well as digestive function markers and key nutrient levels. In addition, where pathogens are identified, the test can show which antimicrobials to use to help reduce levels of those pathogens. 

Further tests are also available if appropriate to identify food sensitivities and understand cortisol levels, which can both affect sIgA.  All of this information helps us to pinpoint the right interventions for that individual.

sIgA, cortisol and oxytocin

When we are working to increase levels of sIgA, we have to consider stress and cortisol levels.

The word stress can be misleading and cause confusion. I find it more effective to talk about cortisol levels.

Research shows that cortisol significantly reduces sIgA production.

What is cortisol?

Cortisol is the ‘fight or flight’ hormone that is produced when the hypothalamus part of our brain senses we are under threat. It sends increased blood flow to the brain and the muscles, helping us to fight or escape. It takes blood flow away from our immune and digestive systems, which explains why sIgA production is decreased when cortisol is triggered.

The hypothalamus is considered the ‘ancient’ part of the vertebrate brain. It has not caught up with our modern-day lives. It can struggle to differentiate between threats and other types of stimulation in our environment. 

All kinds of activities and events can trigger cortisol, such as any competitive sports or games, feeling shy or uncomfortable in a social environment, or rushing to make a deadline or to get somewhere on time. For some people, particularly those who are sensitive, just being at work or school can trigger cortisol to rise.

How do I reduce or balance my cortisol levels to promote sIgA?

The key to managing cortisol levels is to check they are not circulating at high levels for an extended period of time. Cortisol is designed to be released in short bursts. When it is high for extended periods of time, we see it start to impact sIgA levels (and blood sugar balance, as I have talked about before).

So it can more practical to think about how to insert regular breaks from cortisol triggers, rather than trying to avoid the triggers altogether.

It can be helpful here to think about oxytocin, also known as the ‘love drug’ or ‘cuddle chemical’. Oxytocin stops the release of cortisol and there is now lots of good research showing how increasing oxytocin levels increases sIgA production.

Oxytocin production is stimulated by connection, bonding and physical affection. Oxytocin-boosting activities may include eating a relaxed family meal together, reading a good book, listening to.a podcast that aligns with your values, or watching a feel-good movie with friends or family.

Oxytocin is also known as the ‘kindness chemical’. There is some good research to suggest that those of us with autoimmunity can often be very hard on ourselves. Practising self-compassion (self-kindness) can also raise oxytocin levels.

If you would like more information on boosting oxytocin, as well as on self-kindness, Dr David Hamilton has a section on this subject on his website (click here). 

Lastly, it is worth remembering that cortisol levels can also be raised when we push ourselves too hard.  The typical autoimmune personality is associated with a strong drive to achieve in certain areas of life.  Sometimes working on strengthening our own boundaries around how hard we are willing to push ourselves can lower our cortisol levels and improve our sIgA production.

If you would like to know more about how to help your autoimmune condition, read ‘What is autoimmunity and how can natural diet and lifestyle changes help?’, or contact me if you would like to find out more about working together.