Although our immune system weakens as we age, making us more susceptible to illnesses and infections, it is possible to boost your immune system at any age! With a few simple lifestyle changes and tweaks, you can strengthen your immune system so you can stay healthy well into your golden years.
Let’s dive into how you can boost your immunity!
Get Moving
Staying active is a great way to boost your immunity at any age. Routine exercise can help improve circulation, reduce inflammation, and improve overall health. Exercise also helps reduce stress which has been shown to weaken the immune system.
But don’t worry; you don’t have to join a spin class or run a marathon to enjoy the benefits of exercise. Simple activities like walking, swimming, and yoga can all help boost your immunity. Whatever you choose, aim for at least 30 minutes a day, five days per week if possible.
Eat a Healthy Diet
A balanced, healthy diet rich in nutrients can help boost immunity and protect your body from infections. Consume a variety of vegetables, fruits, lean proteins, healthy fats, and whole grains for the ultimate balance of essential vitamins and minerals. Vitamin C, Selenium, Zinc, and Vitamin D can help boost your immune system. So make sure to fill up on those citrus fruits, nuts, seeds, and fatty fish.
Get Enough Sleep
During sleep, our body repairs and restores itself, which is why getting plenty of sleep is vital for our health. As a senior, aim to get at least 7-8 hours of sleep each night. Try to establish a regular sleep routine and avoid screens before bedtime. If you have trouble sleeping, you may also want to try relaxation techniques such as deep breathing or meditation.
Stay Hydrated
Drinking enough water is crucial to keep your body healthy and your immune system functioning properly. In addition to helping your body flush out toxins, water keeps your body’s natural defense system running.
Do your best to drink at least 8-10 glasses of water daily. If plain water isn’t your thing, add flavor with fresh fruit or herbal tea. It’s important to note that some medications can cause dehydration, so speak with your doctor about any concerns.
Stay Connected
Being socially connected is important for overall health and can also boost your immune system. According to the National Library of Medicine, loneliness and social isolation can increase inflammation in the body, negatively impacting the immune system.
As a senior, try to stay connected with friends and family. Join a senior center or community group, take a class or workshop, or volunteer your time. Staying connected helps reduce stress and enhances overall well-being.
Boosting your immunity as a senior can be simple and manageable. You can protect your body from infections and illnesses by incorporating simple lifestyle changes such as exercise, eating a healthy diet, getting enough sleep, staying hydrated, and staying socially connected. So get moving, fill up on those fruits and veggies, and remember to stay connected with loved ones. Cheers to a healthy and happy immune system!
Now, let’s take a lighthearted approach to some of the most common misconceptions about boosting immunity:
Myth: Vitamin C is a cure for the common cold.
Reality check: According to the National Library of Medicine, taking vitamin C once you already have symptoms won’t have any affect on your cold. However, Vitamin C is vital for overall health and most people can get enough through their diet. So, don’t go overboard on those Vitamin C supplements!
Myth: Drinking alcohol can boost immunity.
Reality check: While red wine in moderation has been shown to have some health benefits, excessive alcohol consumption can weaken your immune system.
Myth: You should avoid exercise when you’re sick.
Reality check: While rest is important when you’re sick, light exercise can help boost your immune system. So go for that walk or do some gentle yoga to help your body fight off that cold.
Myth: Antibiotics will cure a cold.
Reality check: Antibiotics only work on bacterial infections, not viral infections like the common cold or flu. So, save those antibiotics for when you really need them and let your body fight off that cold naturally.
Now that we’ve busted some common myths, you have the tools you need to live a long and healthy life. For any questions or concerns, or if you’d like more information on how we can help you or your loved one through the aging process, call or visit Companion Healthcare online.
