A strong immunity is a vital part of good health. Note that it is your immune system that will protect you from ailments and infections caused by certain viruses. The problem is your immunity might weaken as you age, making it less effective when dealing with infections.
A weak immune system is one reason why cases, like the coronavirus, have a higher risk of infecting older adults and causing severe complications. However, keep in mind that there are still some things that seniors can do to boost and strengthen their immune system a bit. Here they are:
Get a flu vaccine
Do not forget to get your annual flu vaccine as it can lessen your risk of dealing with infection by around forty to sixty percent. What this vaccine does is stimulate your immunity so it will start producing more antibodies. The increase in these antibodies is what will protect you from an infection.
One thing to remember about flu viruses is that they tend to change from one year to another. With that in mind, it is essential to repeat taking the vaccine annually. When getting the shot, inquire about pneumococcal vaccines, too, as these are helpful in preventing meningitis and pneumonia.
Make fruits and veggies a part of your diet
Of course, healthy fruits and veggies should form part of your daily diet because they can help strengthen your immunity.
Include broccoli, kale, avocado, and blueberry in your regular meals as they can supply you with enough Vitamin C, anti-inflammatories, and antioxidants. All these can lessen swelling and repair possible cell damage. Other fruits and veggies with components that can strengthen your immune system are berries, leafy lettuce, citrus fruits, bell peppers, spinach, apples, and almonds.
Increase your intake of lean protein
Lean protein can strengthen your body and make it even healthier, which results in it having a lower risk of dealing with severe ailments and infections. This type of protein is also what your body needs to support your immune system function.
Among the best sources of lean vegetarian protein for better immunity are lean dairy products, peas, lentils, nuts, seeds, chia seeds, quinoa, tofu and eggs.
Familiarize yourself with the use of herbs and spices
Apart from making your meals even more interesting, herbs and spices can also support your body in its fight against illnesses and infections. The vital nutrients present in ginger and turmeric, for instance, can repair any damaged cells within your body.
They can also improve your ability to heal naturally, function efficiently, and think clearly. Another herb you can use is oregano, which offers support for the natural resistance of the body. You may also want to use cinnamon for its high antioxidant content designed to boost the immune system.
Drink enough water
Seniors should not also neglect the importance of staying hydrated. It would be best to stick to the daily recommended amount of water intake, which is at least eight glasses, to get the most out of its benefits. Proper hydration can moisten your mucous membranes all the time and reduce your risk of suffering from colds or flu.
Seniors can also include broth-based soups and herbal teas as part of their daily fluid consumption. Aside from being good for your immunity, drinking water and staying hydrated can also promote better digestive and bone health. It can fight infection and lessen allergy symptoms, too.
Lessen your exposure to carcinogens and other harmful chemicals
Limit your exposure to such items as much as possible. One thing you can do is to prevent yourself from burning coal. You should also stop using too much charcoal for cooking. Stay away from man-made chemicals, like hydrocarbons, too.
Regular exercise can also benefit older adults, especially those who want to remain healthy, independent, and strong. It could be the support that your immune system needs to keep it healthy. It is advisable to stick to the recommended duration of moderate-intensity exercise weekly, which is a minimum of 150 minutes. Your exercises should also involve strengthening your muscles and improving your balance.
The ability to handle stress well is also a vital part of improving a senior’s immune health. Keep in mind that chronic stress might hamper your immunity. It can even stop your immune system from fighting infections and inflammation.
With that in mind, you should start learning a few stress management techniques. Take part in enjoyable activities promoting relaxation, like deep breathing, Tai Chi, meditation and yoga to manage your stress levels.
Get adequate sleep
Getting adequate sleep should also be on top of your priorities once you age. It is because inadequate sleep can have a huge blow on your immunity as it might slow its response against inflammation and infection. Sleep disorders can also trigger the development of other chronic ailments, including obesity, depression, heart disease, and Type 2 diabetes.
Do something to improve the quality of your sleep every night. You can make some positive changes in your lifestyle by increasing your physical activities. Sticking to a regular sleep schedule and reducing your caffeine intake can also help.
A weakened immune system is common among people who are at least 65 years old. However, you can still take a few steps towards boosting your immune system. By doing the tips here, you will have a higher chance of developing a healthy and strong immunity that can fight infections, like flu and colds.