There are ways to boost immunity as we age
As we enter the winter months, respiratory illnesses such as the flu, common colds and COVID-19 tend to peak, especially for seniors in our community. A strong immune system is an important component of good health because it helps to fight infections and illness.
As we age, our immune system starts to weaken and become less efficient. It’s not a single body process, but rather a network of systems working together to promote well-being. To strengthen the body’s immune system as we age, it’s best to pair a healthy diet with a healthy lifestyle. Read on for some vital immune boosters for seniors!
A healthy diet is essential to a strong immune system. As we age, nutritional needs and eating habits may change for a variety of reasons. Poor nutrition can affect immunity and weaken bones and muscles, which can reduce how often and efficiently we exercise.
A well-balanced diet includes a variety of vegetables, whole fruits, whole grains, low-fat dairy and a variety of protein foods. The American Academy of Nutrition and Dietetics recommends including foods rich in the following nutrients to strengthen immune system health.
• Protein, such as seafood, lean meats, poultry, eggs, beans and peas
• Vitamin A, such as sweet potatoes, carrots, broccoli and spinach
• Vitamin C, such as citrus foods, strawberries and certain cereals
• Vitamin E, such as almonds, hazelnuts and peanut butter
• Zinc, such as lean meats, poultry, milk, whole grain products and beans
Regular physical activity can help aging adults stay strong, independent and healthy. But did you know that exercise can also help us to strengthen our immune system?
The U.S. Department of Health and Human Services recommends at least two hours of moderate intensity exercise each week. A short 10-minute walk around the block may be a good way to start.
Yoga or tai chi are also great activities to improve flexibility and boost mental and emotional health. Find an exercise that meets your activity level and ask a friend to join.
Stay hydrated. Dehydration in seniors often leads to many health issues. Adequate hydration is a key immune booster. Water helps your body absorb nutrients and minerals, and flush body waste. Drinking at least eight glasses of fluid a day can help you avoid dehydration.
Try to drink a glass of water before and after every meal and in-between snacks. Remember that fruits and vegetables, soups and caffeine-free tea or coffee can also add hydration throughout the day. Alcohol can weaken your immune system, so limit intake.
Be sure to get plenty of sleep. When we are sleepdeprived the body releases stress hormones like cortisol to keep us awake and alert, which can suppress the immune system. Additionally, sleep disorders are often linked to chronic diseases and conditions, such as type 2 diabetes, heart disease, obesity, and depression. Chronic insomnia is a common sleep disorder among older adults which can be addressed by your healthcare provider.
Reduce stress levels and connect with others. Managing stress is an important aspect of how we can strengthen the immune system as we age. Chronic stress takes a toll on immune health.
Participating in enjoyable activities that promote relaxation, such as meditation and deep breathing exercises can have positive effects on health.
Social distancing guidelines amid the coronavirus outbreak may have left us feeling isolated from family and friends which can lead to feelings of loneliness and depression. It’s important to find creative ways to stay connected with others to boost immune health.
Phone calls, texts, and use of video technology such as FaceTime, Skype, or Zoom are great ways to connect if you cannot meet in person.
Keep up to date with seasonal vaccinations. The single best way to prevent COVID-19 and the seasonal flu is to get vaccinated. Complications of both viruses can be especially severe in older adults. Information on where to get both vaccines is listed on state public health websites and both are available at most community pharmacies.
Ask for the senior flu shot because it offers stronger protection to fight the virus than the regular flu shot. A COVID-19 booster is recommended for senior adults aged 65 and older to provide additional protection against emerging variants.
Washing your hands thoroughly and often can help prevent the spread of disease-causing germs from one person to another. Be sure to lather hands with soap and scrub for at least 20 seconds before rinsing with warm water.
The Centers for Disease Control and Prevention (CDC) recommends handwashing before, during, and after preparing food; before eating; after using the toilet; before and after caring for someone who is ill; and after blowing your nose, coughing or sneezing. Keep a bottle of alcohol-based hand sanitizer nearby when out and about in the community to keep hands clean. Hand hygiene is one of the most effective tools for infection prevention.
These immune boosting activities will reduce the risk of illness over the winter months and throughout the holiday season. Stay healthy and happy.