Introduction
As we age our bodies, including our immune systems, often experience a decline. Typically, inflammation and infections cause older adults to become more susceptible to illness and disease as a result. In order to protect ourselves, it is important to take measures to support the strength and health of our immune systems.
The following list outlines ten specific ways a senior’s immunity, in particular, can be elevated to maintain overall health and wellness.
10 Ways To Boost Immunity In Aging Populations
Maintain a Healthy Weight
There is much research to support the idea that carrying excess weight in the body puts the body at greater risk in various ways. Abdominal fat in particular is shown to boost inflammation and increase the risk of heart disease and diabetes because of the build-up of fat in the muscle, liver, and bone marrow. All of this wears on the immune system and puts the body at an increased risk of contracting an illness (Cleveland Clinic, 2020).
Maintaining a healthy weight via diet is a logical way to combat those negative effects and thus improve the immune system.
A diet rich in fresh fruits and vegetables can boost antioxidant levels, induce anti-inflammatory effects, and help minimize gain of toxic fat, especially in the midsection. Each of these effects improves the functioning and strength of the immune system which in turn improves health and health outcomes (Cleveland Clinic, 2020).
Decrease Alcohol Intake
Excessive alcohol consumption is incredibly detrimental to the body and the immune system. Excessive alcohol consumption lowers the ability of white blood cells to kill germs and significantly limits the immunity-boosting nutrients within the body. Additionally, drinking is linked to an increased risk of infection within the body.
By limiting alcohol intake to less than five drinks on one occasion during five or more days within a 30-day period (which is defined as excessive) seniors drastically improve the strength of their immune system. Thus, they become more able to fight off illness and infection as they age and less susceptible to disease (Cleveland Clinic, 2020).
Pursue Fitness
Consistent physical exercise can be beneficial for the immune system of seniors by optimizing the system’s ability to fight off infection.
A 2019 review published in the Journal of Sport and Health Science showed that exercise mobilizes pathogen and inflammation-fighting immune cells throughout the body and helps slow the effects of aging on immune system strength.
Research also suggests that regular physical activity can flush bacteria out of the lungs and airways which results in positive changes in antibodies or white blood cells to help fight infections (Fetters & Shin, 2020).
Additionally, increased blood flow and circulation and anti-inflammatory effects can be seen with regular exercise, which again supports the health and strength of the immune system (Higuera, 2020).
Seniors should aim for 30 minutes of physical activity at least three days a week to see these health benefits for the immune system. The activity can include walking, swimming, biking, and other low-impact physical fitness options.
Quit Smoking
Smoking is shown to have a massive negative impact on the immune system. One of the major ways smoking damages the immune system is by shortening DNA telomeres and decreasing our immunologic clock. Smoking kills antioxidants in the blood, destroys antibodies, increases inflammation, and increases your body’s overall autoimmune responses.
All of this combined wreaks havoc on the immune system by constantly working it to fight off the response your body has to the nicotine and other toxic ingredients which ultimately puts older people at increased risk for other illnesses.
Quitting smoking almost immediately decreases inflammation in the lungs and minimizes the body’s immune response, putting less pressure on the immune system, immediately improving the system and its function. Thus, quitting smoking will prove to be an immediate benefit for senior’s immune health (Cleveland Clinic, 2020).
Vitamins
Taking vitamins is a good way to support and strengthen the immune system of seniors. As we age, we may not get all the nutrients we need from the foods we eat, and our bodies aren’t as good as they used to be at absorbing and storing the vitamins and minerals from the foods we do eat.
Supplements offer a great way to get those nutrients the body might be lacking. The body tends to be deficient in vitamins such as zinc, vitamin C, vitamin E, vitamin A. Thus, taking these supplements is a good way to support immunity and nourish the body (Fustany, 2020).
Adequate Sleep
Adequate sleep is very beneficial for the immune system, especially as we age. A research study out of Germany found that quality sleep bolstered T cells in the body which help with fighting off infections. This was done by enhancing the ability of the T cells to adhere to and destroy cells infected by viruses and other pathogens.
The study specifically found that stress hormones adrenaline and noradrenaline and proinflammatory molecules prostaglandins prohibit T cells from adhering to and destroying cells infected by viruses and other pathogens.
However, during sleep the levels of these stress hormones and proinflammatory molecules are low which enhances the stickiness of the integrins, making them stronger (Pratt, 2019). For this reason, seniors should ensure they get adequate sleep in the amount of 7 to 8 hours nightly.
Manage Stress
Chronic stress is bad for pretty much anyone, but especially as we age because our body’s defenses are weak, and we are more susceptible. When exposed to chronic stress catecholamine and suppressor T cell levels are raised which suppresses the immune system. This then increases the risk of viral infection.
There is also some evidence to support a link between chronic stress and the development and suppression of natural killer cells, which is actively involved in preventing and destroying small metastasis in cancer (Mohd). This evidence suggests that stress must be managed and limited in order to prevent breakdown and dysfunction in the immune system.
Get Vaccinated
Vaccines are an important way to strengthen and maintain immune health as we age. There are specific vaccines that are recommended for adults over the age of 60 to help ensure their immune system stay strong. Those vaccines include an annual flu shot, a pneumonia vaccine, and a shingles vaccine. Seniors are more susceptible to these particular illnesses in old age, so arming themselves against them improves their defenses (Vann, 2016).
Drink Water
Adequate hydration is an essential part of maintaining the health of our immune system. Drinking adequate amounts of water support the health of the immune system by oxygenating the blood, help in the production of the lymph, and treats/prevents common ailments. Water aids the kidneys in removing toxins from the body while allowing the cells to take in nutrients and expel waste products.
Without water, toxins build up and the immune system weakens. Water is needed to produce the lymph, for without lymph the white blood cells and other immune cells would not be able to travel throughout the body to fight disease.
Additionally, by simply drinking adequate amounts of water each day ailments such as arthritis, depression, insomnia, migraines, and others can be managed or even eliminated (Friday, 2020). So, drinking 8 glasses of water in the amount of 8 oz each should be a priority for seniors.
Sunlight & Vitamin D
Spending time in the sun and soaking up Vitamin D can have very protective benefits for the immune system. A 2012 study found that deficiency in vitamin D is associated with increased autoimmunity as well as increased susceptibility to infection.
The research found that vitamin D can modulate innate and adaptive immune responses. Whereas deficiency in vitamin D is associated with increased autoimmunity as well as increased susceptibility to infection (Aranow, 2012). As little as 15 minutes in the sun a day can work wonders for boosting the power of the immune system.
Final Thoughts
So, while seniors may be more at risk for decreased immunity with age, there are steps they can take to boost their immunity. By taking these ten measures and others like it, seniors can boost immunity, improve their health outcomes, and increase their chances of a long life.
References
Aranow, C. (2012). Vitamin D and the immune system. PubMed Central (PMC).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406
Cleveland Clinic. (2020, February 18). How to keep your body’s defenses strong after age 65. Health Essentials from Cleveland Clinic. https://health.clevelandclinic.org/5-tips-make-immune-system-stronger-age/
Fetters, & Shin. (2020, May 4). 5 steps to strengthen your immune system with exercise. US News & World Report. https://health.usnews.com/wellness/fitness/articles/strategies-for-strengthening-your-immune-system-with-exercise
Fitday. (2020). https://www.fitday.com/fitness-articles/nutrition/healthy-eating/5-immune-system-benefits-of-drinking-water.htm
Fustany. (2020, June 22). For after 50: 10 ways to help boost your immune system. Fustany.com. https://fustany.com/en/beauty/health–fitness/how-to-boost-your-immunity-after-50
Higuera, V. (2020). 8 immune system boosting tips for seniors: Exercise and more. Healthline. https://www.healthline.com/health/flu/boost-immune-system-over-65#1
Pratt, E. (2019). Sleep and immune system. Healthline. https://www.healthline.com/health-news/how-sleep-bolsters-your-immune-system
Mohd, R. S. (2008). Life event, stress, and illness. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916
Vann. (2016, October 7). 6 ways to boost your immune system as you age. EverydayHealth.com. https://www.everydayhealth.com/hs/senior-health/bolster-aging-immune-system/
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