Can This Gene Protect You From Lung Failure? (IL13)

Avoid Air Pollution

Particulate matter from industrialized and high-traffic areas inhibits anti-inflammatory cytokines such as IL-4 and IL-13 [R]. 

The risk and severity of respiratory tract infections increase in people exposed to airway irritants, such as:

• Air pollution [R, R]
• Dust [R]
• Fumes [R]

Multiple studies have associated long-term exposure to high air pollution levels with increased chances of developing ARDS and dying from it [R, R, R].

To maintain good respiratory health, try to spend more time in traffic- and industry-free, natural environments.

Air pollution from particulate matter, dust, and fumes can inhibit IL-13 and contribute to respiratory infections and ARDS.

Exercise

Short bouts of intense exercise can increase anti-inflammatory IL-4 and IL-13 in the long run [R, R].

Exercise and physical fitness improve the immune response and help fight off respiratory infections [R, R, R].

However, for robust immunity, it's important not to push too hard; periods of intense physical training may contribute to windows of lower resistance and predispose to upper respiratory tract infections [R, R].

In simple terms, getting and staying fit but not overtaxing yourself could help prevent infections [R].

Exercise in moderation can boost IL-13 and help prevent respiratory infections.

Sunlight

Moderate sun exposure is the primary source of vitamin D, which may stimulate type 2 immunity and thus increase IL-13 levels. However, it’s immune-modulating effects are complex and depend on various factors [R, R, R, R].

Vitamin D plays a critical role in the immune system, and its deficiency may increase the risk of developing several types of bacterial and viral infections [R, R, R].

Vitamin D deficiency was associated with increased risk of ARDS in 2 studies on 215 hospitalized people but not in another one on 478 critically ill patients [R, R, R].

By supplying vitamin D, moderate sun exposure may increase IL-13 levels and help prevent respiratory infections.

Mediterranean Diet

The Mediterranean diet is famous for its anti-inflammatory and health-promoting effects. In a trial of 66 volunteers, a Mediterranean diet supplemented with olive oil increased IL-13 and IL-10 [R].

Clinical trials have found that eating a Mediterranean diet protected immune function in people with chronic inflammatory diseases and improved lung function in smokers [R, R].

The Mediterranean diet is rich in fruits, vegetables, nuts, and olive oil, with moderate intakes of fish, chicken, and meat.

The Mediterranean diet can suppress inflammation, improve lung function, and reduce the risk factors for respiratory infections.

Avoid Zinc Deficiency

In preclinical research, zinc deficiency caused a drop in IL-4 and IL-13 [R, R].

Zinc is crucial for good immune defense. Even a mild deficiency can impair immune function and increase the risk of bacterial, viral, and parasitic infections [R, R].

In malnourished infants and children, zinc administration reduced the duration, severity, and incidence of respiratory infections [R, R, R].

Zinc may help improve health outcomes in severe forms of pneumonia. Zinc deficiency, which is common in older people, reduces immune defense and increases the risk of walking pneumonia and other respiratory infections [R, R, R, R].

In a study of 116 people, those who developed ARDS had lower blood zinc levels than both people in the ICU who didn’t develop this complication and healthy volunteers. The same study found that zinc deficiency stimulated the development of lung injuries due to mechanical ventilation in mice [R].

Zinc-rich foods include seafood (especially oysters), beef, pork, beans, and pumpkin seeds [R, R, R].

Zinc is crucial for a robust immune response. A deficiency can lower IL-13 and increase the risk of respiratory infections.

Avoid Iron Deficiency

According to preliminary research, iron favors type 2 immunity and the production of anti-inflammatory IL-4 and IL-13 cytokines [R, R, R].

A study of over 6,000 children and their mothers associated iron deficiency during pregnancy with a reduced lung function in the offspring [R]. 

Similarly, anemia was associated with an increased incidence of respiratory infections in 2 studies of 500 children [R, R].

In one trial on 22 women, iron deficiency was more common in women with chronic cough. Iron supplementation improved the symptoms [R].

Red meat and liver are good sources of iron. Other iron-rich foods include fish, seafood, pulses, and green leafy vegetables. You can increase iron absorption from plant sources by combining them with large amounts of vitamin C [R, R].

Avoid iron deficiency to maintain optimal levels of IL-13 and prevent respiratory infections.

Zinc

Zinc supplementation may cut the duration of respiratory infections in adults. Zinc gluconate or zinc acetate supplements with 9-24 mg of elemental zinc per dose have shown the best results when initiated within the first 24 hours [R, R, R].

If you can’t obtain enough zinc from a balanced diet, consider taking a supplement.