How can you get immune system support as a senior?
A strong immune system is a key component of good health because it helps you fight off illnesses and infections. As you age, your immune system starts to weaken and becomes less able to respond to infections.
Your body may also heal more slowly, and there are fewer immune cells in your body to bring about healing. Your immune system’s ability to detect and correct cell defects also impairs. This can result in an increased risk of cancer.
The good news is that healthy living strategies, along with a healthy lifestyle, can provide immune system support to better prevent and fight disease. Here are 10 essential immune boosters for seniors and how they can strengthen their immune systems!
1. Get vaccinated
The single best immune system support when it comes to viral infections like the seasonal flu or coronavirus is to get vaccinated. The complications of both viruses, including hospitalization and even death, can be especially severe for the elderly.
The flu shot is known to reduce the risk of hospitalizations in seniors by 40% and can slash the overall risk of flu infection by 40 to 60%. The vaccines work by boosting your immune system to produce antibodies. This helps protect against infection.
It’s important to know that there are different types of flu vaccines, with Fluad Quadrivalent and Fluzone High-Dose being specifically for adults ages 65 and older.
The flu virus changes every year, which means that the flu shot changes too based on predicted virus strains. In order to stay protected, it’s essential to get vaccinated every year. You can get the flu shot at your doctor’s office, a pharmacy, or a local flu clinic.
For immune system support against meningitis and pneumonia, you can also ask your doctor about pneumococcal vaccines.
2. Wash your hands
Washing your hands often and thoroughly can help prevent the spread of disease-causing bacteria from one person to another. Make sure to lather your hands with soap and scrub for at least 30 seconds before rinsing with water.
For immune system support, the Centers for Disease Control and Prevention recommend handwashing after using the toilet, after blowing your nose, coughing, or sneezing, before, during, and after preparing food, before eating, and before and after caring for someone who is ill.
3. Eat a nutrient-dense diet
Eating a balanced, nutrient-rich diet is a key immune system support for staying healthy. This includes consuming plenty of vegetables and fruits, which contain antioxidants and nutrients to promote good health.
Many different minerals and vitamins play a role in maintaining the immune system. The best thing you can do to meet your needs is to eat a variety of foods. Below are some specific nutrients that play a role in immune system support.
Vitamin C is found in many vegetables and fruits, especially red and orange types and citrus fruits. According to experts, most people can get enough from their diet, and usually a supplement isn’t needed.
B vitamins are found in meats, eggs, dairy products, grains, and beans. Vitamin B12 deficiency is common in seniors. Talk to your doctor if you need a supplement.
Zinc is a mineral found in cheese, lentils, beef, beans, and oysters. Most people can get enough from food, but in special cases, a supplement may be recommended.
Selenium is an antioxidant essential for immune system support. It’s found in small amounts in many foods like meats, grains, and nuts.
According to a 2019 study, malnutrition reduces immune function, which increases the risk of illness. If you’re having trouble getting enough variety or eating enough, talk to your doctor. You can also talk to a registered dietitian if you need some extra help.
4. Keep moving
For immune system support, keep moving your body, especially in your golden years. Physical activity has many benefits and can keep you mobile and strong as you age. Exercise also boosts blood circulation and has an anti-inflammatory effect on the body.
According to a 2020 study, regular physical activity is linked with better immune function. It’s believed that being active improves the body’s ability to detect harmful invaders.
For seniors, the Centers for Disease Control and Prevention recommend at least three hours of moderately intense activity every week and muscle-building exercises twice a week.
If you’re not currently active, any increase in activity counts. Remember that everyone starts from a different place. Start slowly to get your body used to moving more, and if you experience any pain or other challenges, consider working with a physical therapist.
Keep reading to discover other ways you can get immune system support!
5. Get plenty of sleep
Quality sleep becomes more crucial with age. Getting enough sleep can improve memory, concentration, and brain function and provide immune system support. Conversely, sleep deprivation can cause a variety of issues, like reducing the effectiveness of the immune system.
There are a couple of things you can do if you want to improve the quality of your sleep. Keep a regular bedtime routine when possible, avoid caffeine later in the day, limit daytime naps to about 45 minutes, make sure your room is quiet, dark, and cool, and limit alcohol, as it may interfere with sleep quality.
If you’re dealing with insomnia or other things that keep you awake at night, talk to your doctor to see whether there are any underlying causes. Until then, you can try this tea to see if it helps.
6. Manage stress
Chronic stress can have lots of negative effects on the body, including impairing your immune response. When under stress, the body produces more cortisol, which is a hormone that helps your system deal with stressful situations. Cortisol also limits certain bodily functions that aren’t vital in a fight-or-flight situation. This includes the immune system.
In the long run, this limited function of the immune system can make you more vulnerable to infections. It’s difficult and perhaps impossible to live a completely stress-free life, so learning how to manage stress when it arises may be the best course of action. Some options include exercising, making time for things that you find relaxing and enjoyable, like gardening or reading, and trying mindfulness or meditation strategies.
If you find it hard to cope with stress, consider working with a therapist.
7. Spend time outdoors
Being outside has lots of benefits for your health. Many people find that spending time in nature helps reduce their stress. Another great thing that comes with it is vitamin D from moderate sun exposure.
Vitamin D offers great immune system support. When your vitamin D levels are within healthy ranges, they may help prevent inflammation and some autoimmune diseases.
According to a 2017 review that looked at several studies, vitamin D may also help prevent certain infections. When over 11,000 people were analyzed, experts found that participants who supplemented vitamin D experienced fewer respiratory infections.
Outside of beef liver and salmon, there aren’t many food sources that are naturally high in this essential vitamin. Depending on where you live, how much time you spend outside, and your skin color (skin pigmentation, or melanin, plays a key role in the amount of vitamin D synthesis that happens from sun exposure), it may be difficult to get enough vitamin D from food and from the sun.
Check your vitamin D levels, and if they are low, your doctor should recommend a supplement.
8. Support your gut health
You may be surprised to learn that your gut health can either provide immune system support or affect your immune system. Your body is home to trillions of tiny organisms. Your microbiome is composed of a variety of beneficial bacteria, viruses, fungi, and protozoa. Most are found in the digestive tract and play many essential roles in your overall health.
Your gut is directly connected to your immune system. This being said, when your gut microbiome is in good condition, your immune system is better equipped to detect and fight off infection, according to a 2018 study.
Some things can help you maintain a healthy gut microbiome and provide immune system support. Eat plenty of fiber-rich foods, such as fruits, vegetables, whole grains, beans, seeds, and nuts. Try fermented foods, such as yogurt, kefir, miso, kimchi, tempeh, kombucha, and sauerkraut. Also, only use antibiotics when necessary, as they can kill the healthy bacteria that live in your digestive tract.
9. Quit smoking
The chemicals in cigarettes are known to cause lung damage and increase the risk of cancer. According to multiple studies, smoking can also suppress your immune response. People who smoke are more likely to experience respiratory illnesses such as the flu, pneumonia, and bronchitis.
For immune system support, consider taking steps to quit or reduce smoking. There are lots of smoking cessation aids, such as nicotine gum or nicotine patches. Some people also find therapy or support groups helpful.
Your doctor can also recommend some medications to reduce your cravings for cigarettes.
If you liked our article on immune system support, you may also want to read Looking to Reduce Your Risk of Dementia? Here Are 10 Effective Ways How!
