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When you reach your senior years, the immune system starts to work less efficiently leaving you more open to infection. This is why viruses like the flu and the coronavirus are such threats to older adults. But all is not lost; there are many ways you can boost your immune system, giving your body the strength it needs to fight off infections.
To boost the immune system as a senior, it’s important to incorporate multiple healthy living strategies. Take a proactive approach to your health by improving your diet and lifestyle. Here are seven immune boosting tips for seniors.
Eating a well-balanced diet is essential to support the immune system. Poor nutrition not only leaves the immune system weak, but could lead to type 2 diabetes, weak muscles and bones and poor heart health. Aim to eat fresh, whole foods including lean protein, low fat dairy, whole grains, fruits and vegetables.
Experts conclude, getting the flu vaccine may reduce the risk of infection by up to 60% in seniors. The best way to minimise the chance of getting the flu is to get vaccinated. The same goes for the coronavirus – the vaccine gives a high level of protection against becoming severely unwell from Covid-19.
Regular exercise not only helps older adults stay physically strong and mobile, it actually supports immune health. Yoga, Pilates and Tai Chi are great activities for seniors helping to improve balance, flexibility, strength and mental health. Walking and light weights are recommended to improve muscle tone and lung capacity.
Chronic stress can severely depress the immune system leading to infections and inflammation in the body. Incorporate relaxing activities into your routine like meditation, mindfulness, yoga and Tai Chi. If possible, spend time with friends and family which is proven to boost happiness and well-being.
Not getting enough sleep can lead to your immune system being depressed. Aim to get from seven to nine hours of sleep a night. If you struggle to sleep enough, make sure you’re limiting daytime naps, not drinking caffeine too late in the day, getting enough exercise and that your bedroom is dark and cool. Speak to your doctor if insomnia still plagues you, to check for any underlying causes.
Adequate hydration is key to a healthy, functioning immune system. It helps your body to flush away waste and absorb nutrients from meals. It’s recommended to drink at least eight glasses of fresh water a day to avoid dehydration.
While its best for seniors to get enough vitamins from vegetables, fruits, oily fish, lean meat and nuts, a health supplement is a great way to support your immune health. Appetite may decrease with age and supplements are an easy way to fill in the gaps. Three vitamins which benefit the immune system are; B6, C and E. Talk to your doctor before starting a new supplement regime as a senior.