🌟[TT] Immunity 🧠

I’m about to step on stage (tomorrow…) as an invited speaker at the Asia Pacific Academy of Ophthalmology congress in Hong Kong, to talk about new treatments for two autoimmune conditions in Neuro-Ophthalmology (NMO and MG for those who are curious)!

As I prepared for the talk, I was reminded of the importance of our immune system when it comes to brain health.

And what we can do using lifestyle measures to optimise our immune system, to translate it to better brain health.

So today’s Thursday Tips [TT] is inspired by my talk, as I share 3 tips for you to optimise your immune system for better brain health.

3 Tips to Optimise Your Immune System

[1] Prioritise Consistent Sleep

Your immune system does important work while you sleep.

Research shows that even one night of 4-hour sleep reduces natural killer cell activity to about 72% compared to a full night’s rest.* (Natural killer cells play an important role in identifying and eliminating virus-infected cells and tumour cells).

When you skimp on sleep, you’re compromising your body’s defence system.

Try this: Stick to a regular sleep schedule, even on weekends. Go to bed and wake up at roughly the same times each day. This helps strengthen your body’s internal rhythm, which supports both sleep quality and immune function. Remember my [TT] on 15/1/26 with tips for your circadian rhythm? 🙂

[2] Manage Your Stress Response

Stress increases cortisol, which initially helps coordinate immune responses but becomes problematic when persistently elevated.

Long-term stress suppresses immune cell activity, reduces your body’s ability to fight off infections, and can create a state of chronic low-grade inflammation.*

Stress is like an emergency alarm. Useful in the short term, exhausting when it never switches off.

Try this: Take a walk outside and notice what’s around you. The colours of leaves, the sounds of birds, the feel of air on your skin. This simple Mindfulness practice can lower stress hormones and support immune balance.

Bonus: Forest environments release compounds called phytoncides that can increase your natural killer cell activity, giving your immune system an extra boost.* (I shared more about this in a previous [TT] about forests!)

3 Colours On Your Plate

Your gut houses about 70-80% of your immune cells, making gut health a foundational part of immune function.

The gut microbiome produces compounds that have anti-inflammatory and immune-regulating effects.*

A more diverse gut microbiome is associated with better immune responses and protection against inflammatory diseases.

Try this: Improve the diversity of your gut microbiome by eating a variety of plant foods with different colours across the week. Each colour represents different polyphenols and types of fibre that feed beneficial gut bacteria. Aim for at least 30 different plant foods each week (including fruits, vegetables, nuts, seeds, legumes, and whole grains).

📍 The Immunity-Brain Connection

When your immune system functions well, it protects your brain from inflammation that can affect memory, focus, and overall cognitive function.

A balanced immune system, supported by good sleep, stress management, and a healthy gut microbiome, creates the foundation for optimal brain health.

📍 Question for you today

Which of these three areas will you focus on first this week?

Wishing you strong immunity and thriving brain health,

Dr Sui Wong

PS – Last week I spoke about creating an AI tool to help you kickstart your brain health habit, and that when I launch it, I’m going to gift it to members of my BRA(i)NS ® Clarity Community, where we have interactive discussions including Q&A with me. Join us for free using this link: https://www.skool.com/dr-sui-wong-brains-group-3768/about?ref=0a524f8ef4a9467792af9f4fe43a7d8c

PPS – Can you help? I am looking for 5 people to help me figure out if I’m on track, as I put the finishing touches on my book about the BRA(i)NS® Method: a science-backed way to build your brain health ecosystem.

Are you aged 40-60 years and a Professional/Executive/Entrepreneur looking to improve your brain function and build your brain’s resilience against the impact of stress? If so, would you be willing to spare 30 minutes to speak with me via video to help me understand the challenges you face? As a thank you, I will gift a 1:1 session with me by video for 30 minutes, to help you personalise your brain health ecosystem – I would be most grateful, thank you! If this is you, please reply to this email. Thank you 😊 😊

References:

• Irwin & Opp (2017) https://pubmed.ncbi.nlm.nih.gov/27510422/
• Li et al (2009) https://pubmed.ncbi.nlm.nih.gov/20074458/
• Morey et al (2015) https://pubmed.ncbi.nlm.nih.gov/26086030/
• Zheng et al (2020) https://www.nature.com/articles/s41422-020-0332-7

FAQ

• Q1: How does immunity affect brain health?
  A well-regulated immune system helps protect the brain from inflammation that can interfere with memory, focus, and overall cognitive function.
• Q2: Can lifestyle habits really influence immunity?
  Yes. Sleep quality, stress regulation, and gut health all play key roles in supporting immune balance and resilience.
• Q3: Why is gut health important for immunity?
  Most immune cells are located in the gut. A diverse microbiome helps regulate immune responses and reduce chronic inflammation.

Summary

The immune system plays a central role in protecting brain health. Poor sleep, chronic stress, and reduced gut microbiome diversity can weaken immune regulation and increase inflammation that affects cognitive function. Supporting immunity through consistent sleep, stress management, and a varied, plant-rich diet helps create a stable foundation for brain health and mental clarity.

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