7 Tips For Seniors to Maintain a Healthy Immune System

From the common cold to the seasonal flu, it’s an unfortunate reality that illness is a part of our lives. As winter approaches, improving and managing your immune system becomes even more important. While it naturally declines as we age, there are steps we can take to enhance our immune systems and help our bodies be better equipped to fight off illness. Here are seven immune system tips for seniors. 

1. Maintain a Healthy Diet

You may hear this frequently when it comes to your overall health, and it still holds true when it comes to managing your immune system. A healthy diet is key to a healthy body. These days, there are all kinds of opinions about what constitutes a healthy diet. But there is one thing that all experts agree on — and it’s the biggest step you can take to improve your diet: Choose whole foods over processed foods and avoid added sugars. Whether you choose oatmeal or eggs for breakfast, it’s always better than a donut or pancake.

2. Stay Properly Hydrated

Water plays a multitude of roles in your body, one of which is supporting and managing your immune system. There is a fluid in your circulatory system called lymph, which carries infection-fighting immune cells around your body and is largely made up of water. By drinking 8 cups of water a day, you’re giving your body the boost it needs to fight infections. And that’s critical to boosting the immune system for seniors. 

3. Get Moving

We tend to think of exercise as a way to stay strong and in shape, but it’s also a powerful way to boost your immune system. Even moderate physical activity is associated with a “reduced risk of community-acquired infectious diseases … and enhances the first line of defense of the immune system,” according to this systematic review of 55 research studies on the topic. Even better, get some of that exercise outdoors, which is another way of managing your immune system. 

4. Get Restful Sleep

Did you know that infection-fighting molecules are being created when you sleep? Adults should aim for seven to nine hours of sleep for optimal wellness. If you’re having trouble falling or staying asleep, try these tips: Stick to a regular sleep schedule, go outside and get a bit of exercise every day, avoid caffeine in the afternoon, don’t take naps after mid-afternoon, avoid alcohol and large meals before bed, and limit electronics before bed. If you can’t fall asleep after 20 minutes, experts suggest getting up and doing something relaxing until you feel sleepy. 

5. Don’t Smoke and Drink Alcohol in Moderation

Smoking and drinking in excess harms the immune system and can make the body less successful at fighting diseases. Interestingly, some studies show that drinking in moderation can actually help in managing your immune system. A glass of wine at dinner? Go for it. But avoid overindulging as much as possible.  

6. Minimize Stress

Stress can harm our bodies and immune systems. When you’re stressed, your body responds by creating a stress response, which suppresses your immune system and increases your chance of illness. Stress relief methods such as meditation or yoga can help you manage tough times.

7. Consider Supplements

Certain vitamins are proven to help your immune system fight off illnesses. Perhaps the biggest immune booster is vitamin C. A lack of vitamin C can even make you prone to more illness. Other vitamins you should include in your diet are vitamin B6, vitamin D, and vitamin E. As always, discuss with your doctor before adding supplements into your routine.

Managing Your Immune System and More at Monroe Village

At Monroe Village, we want you to live the healthiest lifestyle you possibly can. LivWell, Springpoint’s award-winning senior wellness program,is designed to help you reach your goals. Have questions? We’re here to help. Contact our team to schedule a visit or to learn more about our active senior living community in Monroe Township, New Jersey.