As we age, maintaining a strong immune system becomes more difficult than ever. Our bodies naturally change, and one of the most significant shifts is in our immune response. With age, the immune system tends to become less efficient, making us more susceptible to infections, chronic illnesses, and autoimmune diseases. But the good news is that there are various steps you can take to support and boost your immune system as you age.
Understanding The Ageing Of Immune System
As we get older, several factors contribute to the decline in immune function:
- Decreased production of immune cells, especially T-cells, which are critical for fighting infections.
- Chronic low-grade inflammation leads to persistent, mild inflammation, which can weaken the immune response.
- Ageing slows down the body's ability to regenerate and replace immune cells, leading to a slower immune reaction to new infection
Tips To Boost The Immune System As You Age
This decline means that older adults are more vulnerable to diseases such as the flu, pneumonia, and even chronic conditions like diabetes or cardiovascular diseases. However, adopting certain lifestyle changes can help maintain and even enhance immune function.
Our expert, Dr Chandana Narayana, Senior Consultant and Physician, Kinder Hospitals - Bangalore, shares a few ways to boost your immune system as you age. Here is what she shared with us.
1. Prioritise Nutrition
Eating a balanced diet rich in vitamins, minerals, and antioxidants is essential to support immune health. Nutrient deficiencies can leave you more susceptible to infections, so making sure you get the right nutrients is key.
2. Exercise Regularly
Physical activity is one of the most powerful ways to keep your immune system strong as you age. Moderate, regular exercise has been shown to enhance circulation, reduce inflammation and boost immune response.
Also Read: Can Immunity Boosters Help Combat Current Air Pollution? Here's What You Need To Know
3. Manage Stress
Chronic stress is one of the most damaging factors to the immune system, especially as we age. When you’re stressed, your body produces the hormone cortisol, which can suppress immune function and increase inflammation. Over time, prolonged stress can make you more vulnerable to infections and illnesses.
4. Get Quality Sleep
Sleep is essential for the body’s repair and regeneration processes, and it plays a key role in immune health. Lack of sleep can impair immune function and make you more susceptible to infections.
5. Stay Hydrated
Staying hydrated is crucial for overall health, and it also plays a role in immune function. Water helps transport immune cells throughout the body, removes toxins, and supports your body’s natural detoxification processes. Dehydration can impair immune response, so make sure to drink plenty of water throughout the day.
Bottomline
Ageing doesn’t have to mean a weakened immune system. With the right lifestyle choices, such as eating a nutritious diet, exercising regularly, managing stress, and getting quality sleep, you can support your immune system and stay healthy well into your later years. By taking proactive steps, you can feel confident that you’re giving your body the best chance to fight off infections and maintain overall well-being as you age.