As we grow older, our ability to process stimuli changes, which often impacts our capacity to remember important information, learn how to do new things and the speed at which we take in and process information. This cognitive decline can feel discouraging, especially when you compare your cognitive abilities as a senior to how it was when you were younger. However, understanding how to recognize the early signs and symptoms of cognitive decline is essential for improving it, preventing it, and maintaining quality mental health and well-being. In this blog, we’ll talk about how!

What is Age-Related Cognitive Decline?

Before jumping into how to treat cognitive decline, let’s first run through what this is. Age-related cognitive decline can be described as the gradual changes in cognitive abilities that happen as part of the aging process. Other cognitive issues, like dementia and Alzheimer’s disease, count as more severe and progressive impairments. And, although these disorders are also fairly common, they aren’t a part of “natural aging.” 

Common cognitive changes, or cognitive decline, include:

• Slower information recall, which happens when seniors take longer to remember names or facts. It’s like when you have a fact or thought at the “tip of your tongue,” but just can’t seem to grasp it quickly. 
• Mild forgetfulness occurs when seniors forget where they placed certain items or miss appointments. 

What Age Does Cognitive Decline Start?

The age at which cognitive decline starts may be different for each individual, but it typically begins during one’s 60s [5]. Multiple factors may influence how slow or fast one develops cognitive decline, including lifestyle and genetics. For example, a healthy and active lifestyle, in which one reads often, engages in engaging conversations, and regularly participates in physical activities can delay cognitive decline [6]. Additionally, a family history of cognitive issues may increase risk and onset [7]. 

Age-Related Cognitive Decline vs. Dementia

Many people are confused about age-related cognitive decline and dementia, and this is understandable. Both dementia and cognitive decline involve memory issues, which is why they are confused. However, it is important to understand how they differ. 

Dementia is more severe than cognitive decline. Age-related cognitive decline tends to be mild and does not impair the individual greatly in their everyday life [8]. Sure, they may forget where they placed their watch or have trouble multitasking, but they can remember how to dress and feed themselves, how to get back to their home, and important identifying information about themselves, which often sets them apart from those suffering from dementia. Age-related cognitive changes are also gradual, whereas dementia usually progresses at a faster and more alarming pace. 

Causes of Cognitive Decline in Aging

Age-related cognitive decline can be caused by a variety of biological and environmental factors:

• Changes in Brain Structure [8]: As we get older, certain areas in our brains may naturally reduce in size. This often affects memory and processing speed. 

• Cardiovascular Health [9]: Poor heart health is a common issue that seniors face. This can reduce blood flow to the brain, which impacts cognitive function. 

• Mental Health Issues [10]: Numerous studies show that mental health issues, like depression and anxiety, have a large impact on cognitive health and its decline. 

Age-Related Cognitive Decline Symptoms

If you are a senior and think you may be experiencing cognitive decline, ask yourself if you have any of the following symptoms: 

• Forgetfulness, or having trouble remembering recent events, names, and/or information. 
• Difficulty concentrating, like having trouble focusing during conversations, while reading, or multitasking. 
• Trouble making decisions, like weighing options or making plans. 

When to Seek Cognitive Decline Help

If you have any or all of the symptoms above, talking to a healthcare provider is a great next step. Consult with your doctor if your memory issues are beginning to interfere with your daily tasks, relationships, or well-being. Additionally, feelings of confusion, disorientation, or personality changes are warning signs that warrant a talk with a professional. 

Your healthcare provider may recommend some screenings and assessments that can help determine if what you are experiencing is age-related cognitive decline, or possibly something else. If they see fit, they will likely perform a cognitive test and evaluation, which can help to find appropriate treatment. 

Primary Care Benefits for Aging Cognitive Decline

Primary care providers work hand-in-hand with you to help manage your cognitive decline. They will perform routine check-ups and assessments to help monitor your changes in cognition over time and ensure your personalized care plan is working effectively to get you where you need to be. Likewise, primary care providers can offer preventative measures and lifestyle recommendations for supporting overall cognitive health, such as particular exercises, diets, and lifestyle changes. 

Schedule an Appointment With Greater Good Health

We value preventative and holistic care for age-related cognitive decline at Greater Good Health. Click here to contact us today!

Do you ever feel nervous, embarrassed, or unsure about communicating your health concerns with your doctor? To ensure that seniors receive the best possible healthcare, they must be willing to communicate openly and honestly with their healthcare providers. Effective communication helps healthcare providers understand and support their patients’ unique health journeys, which leads to personalized and effective treatment plans. Although effective communication is ideal, many seniors find conversations with their healthcare providers difficult. They may experience hearing or cognitive impairments that make communication difficult or feel intimidated by medical terminology that healthcare providers often use. This blog post will go into the significance of communication with healthcare professionals, tackle the common concerns seniors face, and examine how to overcome them. 

Common Elderly Health Concerns

• Chronic Conditions: Seniors often face a variety of chronic conditions that can negatively impact their quality of life. It is important to discuss how to treat these conditions and reduce their effects. Some of these common chronic conditions include Arthritis, which leads to joint pain and mobility issues [1], heart disease, which requires careful management of diet, exercise, and medication [2], and diabetes, which requires regular monitoring of blood sugar levels and lifestyle changes [3]. For more detailed information on managing these chronic conditions, please explore Greater Good Health’s website. 
• Cognitive Decline: This includes issues such as memory loss, dementia, and Alzheimer’s disease, and is a common concern among seniors [4]. Cognitive decline can tremendously affect one’s ability to function and complete daily tasks independently. This makes it necessary for seniors and their caregivers to recognize early signs and markers of cognitive decline, and seek appropriate support. The best place to start when learning how to recognize the signs and symptoms is by speaking to a healthcare professional. 
• Mobility and Balance Issues: A large group of seniors experience mobility and balance issues, which increases their risk of falling and hurting themselves [5]. These falls can lead to serious injuries and further limit their mobility. Asking your doctor about what strength and balance exercises would help you the most, as well as discussing any concerns or worries you may have, is essential for fall prevention. 
• Mental Health: Many seniors deal with mental health concerns, such as depression, anxiety, and social isolation [6]. These concerns can greatly affect seniors’ well-being and outlook on life. Seniors need to talk about their mental health and check in on how they are feeling with their healthcare providers. Mental health is often interconnected with physical health; negative effects can be alleviated with the right interventions. 
• Sensory Impairments: These include hearing loss and vision problems, which are common among seniors, but can significantly impact their quality of life [7]. These concerns often hinder communication and your ability to partake in social activities, exacerbating feelings of isolation and loneliness. Regular screenings and conversations with healthcare professionals can likely help seniors maintain their independence and interactions with others [8]. 

How to Talk to Your Doctor About Health Concerns for Seniors

Proactive and effective communication with healthcare professionals is extremely important for seniors to address their health concerns and prevent issues from arising. Open dialogue can help healthcare professionals and seniors get on the same page of understanding, improve care, and enhance quality of life. Here are some steps to help seniors champion themselves in conversations with their healthcare providers, even when it may feel daunting: 

Prepare Before the Appointment

• List Your Concerns: Write down your symptoms, concerns, changes in health, and questions you may have. Share this list with your healthcare provider once you get to your appointment. Making a list beforehand ensures that you won’t forget anything at your appointments. 
• Review Medications: In addition to listing your concerns, also list all of the current medications and supplements you are taking. This includes herbal supplements and vitamins. Having an updated list of your medications and supplements will help your healthcare provider assess potential interactions and adjust treatments where needed. 
• Ask for Help: Even with the proper preparation, it can sometimes still feel difficult to have to talk to your healthcare provider alone. In this case, feel inclined to involve a caregiver or family member. They can provide support in communicating your concerns effectively. 

Focus on Symptoms and Changes in Daily Life

• Talk About Pain: When speaking to your healthcare provider, it is important that you describe the pain levels you are in, how long you have been feeling this way, and what triggers this pain. For example, do you experience back pain all the time, or is it only when you are standing for long periods of time? Rate your level of pain on a scale of 1-10 if possible, and be sure to talk about how it affects your daily responsibilities. 
• Discuss Mobility and Independence: Mention any difficulties you may be experiencing with necessary activities, like walking, balancing, or other daily activities. Be as specific as possible so that your healthcare provider can understand how much your symptoms impact your life. 
• Address Mental Health Concerns: Make sure to bring up any mental health concerns you may have, such as trouble remembering things, or anxiety and depression. These are important to talk about, as they can lead to physical symptoms and drastically affect your quality of life.  

Ask Questions and Clarify

• Don’t Hesitate to Ask: Remember, your healthcare provider is there to answer any and all questions you may have. Do not be afraid to probe them on diagnoses, treatment options, or prognosis. Your health is crucial and deserves proper answers. 
• Ask for Clarification: Although unintentional, some healthcare providers may answer your question in a way that doesn’t make sense to you, especially if they are prone to using medical terminology that is not as accessible as they may think. Do not shy away from asking your healthcare professional to explain the medical terminology in simpler language, or ask them to repeat their answer. 
• Bring Up Preventative Care: Remember to ask your healthcare provider about preventative screenings, vaccinations, and other age-related check-ups that may be due. You want to be as proactive as possible about preventing future illnesses and conditions. 

Overcome Communication Barriers

• Be Honest: Although you may feel embarrassed or weary about mentioning certain health issues, make an effort to share your thoughts and questions regardless. Honesty is necessary for receiving effective and accurate treatment. 
• Work with Hearing or Vision Impairments: If you experience hearing or vision impairments, bring assistive devices to your appointment to support you. If you do not have assistive devices, make your doctor aware of your impairments and ask them to accommodate you. 
• Use Written Information: It may be easier to remember and grasp your healthcare provider’s medical advice when they write it down for you, rather than just telling you. Request written summaries or notes from your doctor, so you can review them later. This can help promote understanding of your treatment plan. 

Follow Up After the Appointment

• Next Steps: At the end of your appointment, remember to schedule your next appointment for regular visits or a follow-up appointment for a persistent issue. 
• Medication Adjustments: If you are prescribed a new medication or treatment, add this to your list and review any changes with your doctor or pharmacist to ensure safety and effectiveness. 
• Stay Organized: Use an agenda or calendar to keep track of all your upcoming appointments, treatments, and any new health developments. Stay organized to avoid any confusion or missed appointments. 

The Benefits of Specialized Senior Healthcare

• Tailored Care: Specialized senior care is utilized to manage the specific aging-related issues that you may be facing. For example, geriatric care management focuses on the assessment and treatment of older adults, making sure that their health concerns are prioritized and that seniors have the resources they need to make quality health decisions [9]. This is a tailored approach that allows healthcare providers to develop personal relationships with their senior patients and provide individual care plans that consider both the medical needs and lifestyle preferences of their patients. 
• Comprehensive Approach: Specialized senior healthcare uses a holistic approach to view well-being. This means that instead of just working towards greater physical health, healthcare providers are emphasizing physical health and social, emotional, and mental health. This will likely involve creating personalized exercise programs, nutritional guidance, support for mental health concerns, and recommendations for social and community activities. Focusing on all aspects of life makes specialized care helpful for seniors to not only manage their existing conditions but to enhance their overall well-being. 
• Coordination of Care: A significant aspect of specialized healthcare is coordination of care, which is when all your healthcare providers work together as central points of contact to ensure that care is synchronized across different services. For example, your primary care physician will likely work together with your therapist, endocrinologist, nutritionist, etc, to make sure you are getting the comprehensive care you need. This coordination helps reduce the risk of medication errors, duplicate tests, and conflicting treatment plans. 

Primary Care for Senior Health Concerns at Greater Good Health

At Greater Good Health, we believe in championing our patients to make quality and well-informed decisions about their health. This is why we encourage patients to have effective communication with their healthcare providers and advocate for their needs. Reach out to Greater Good Health to learn more about our services and how we can help you on your senior healthcare journey! 

Finding the most fitting senior care option is extremely important so older adults can get the health support they need while enjoying their best quality of life. Because there are so many choices out there, it may feel overwhelming trying to find the option that best fits your needs. Every senior health option offers different levels of care and amenities, which can get confusing, especially when considering them all at once. The end goal, however, is to find an option that acts as a solution to a personal health need—no matter what that health need may be. This blog will provide an overview of the most common senior care options and some tips on how to navigate making this choice.  

Understanding Senior Care Options

Senior care options cover a wide range of services for older adults, designed to include both in-home and facility-based care, depending on preference and need. In-home care involves professionals coming directly to your home to help with daily tasks, medical procedures, and/or companionship. For example, in-home care may have a professional help you wash your dishes and do your laundry, administer your insulin for diabetes, and/or keep you company while you eat dinner. Facility-based care, on the other hand, involves living in a community or center where professional support is available at all times. This can range from basic assistance to full-time nursing care. 

Seniors and/or their caregivers should research the different care options available and assess their current needs and preferences to make a smart choice. By exploring many options, families can find the right fit, keeping their loved ones comfortable, safe, and happy, all while meeting their health needs.

Home Care Options for Seniors

There are a few common types of home care options that seniors can choose from depending on their needs, including: 

• In-Home Care [1]: Professional caregivers will come to your home to help you with basic tasks, medical needs, and/or companionship. Whether you need help with your chores, require someone to help you organize and administer your medication, or just feel lonely and want someone to keep you company, in-home care professionals have you covered. 

• Assisted Living [2]: Though commonly confused with nursing homes, assisted living communities allow seniors to feel independent while still getting the support they need. Assisted living communities are typically apartment or townhouse-style living spaces, where residents have private or shared spaces but have access to on-site assistance with tasks, medication management, and emergency needs. Assisted living communities often provide opportunities and shared spaces for social activities, like group meals and game nights. 

• Nursing Homes [3]: This is the highest level of care for seniors who may require extra medical attention and support. This type of facility is staffed 24 hours a day with doctors and nurses, in case of emergency health issues or conditions that require continuous care. 

Making the Right Choice

To find the senior care option that works best for you, make sure to assess your health needs/goals and lifestyle preferences. Do you prefer lots of social engagement, or do you prefer to stay more independent? Do you struggle with completing your daily tasks? Do you find the security of living in a community with healthcare professionals comforting? Knowing the answers to these questions on personal preference and health needs is important before you commit to a care option. Additionally, it is recommended that you compare the costs of the options you are considering with your current financial situation and budget. It may be helpful to make a chart of all your options and their costs, so you can see it mapped out in front of you. 

Healthcare professionals are here to help you, so use their vast insight to your advantage! Consulting with healthcare providers, care managers, and financial advisors is important for making the right decision about your health care. Your doctor can provide insight on the level of medical attention you require, which may help you choose between in-home care vs assisted living or nursing home facility. Care managers can help you weigh your preferences and figure out which living situation would make you the happiest, while still caring for your physical health. Finally, financial advisors help you understand the costs of care, and how this may fit into your budget. 

Senior Care Options at Greater Good Health

At Greater Good Health, we focus on providing care that is senior-focused, proactive, empathetic, accessible, and holistic. We are committed to offering you quality care in a variety of ways, including primary care, preventative care, chronic care management, and care coordination. Contact us today, and together, we can work towards meeting your health needs and goals!

Mammogram. Colonoscopy. CT scan. Prostate exam. If these words trigger anxiety or discomfort in you, you are not alone. The possibility of these screening exams finding a health problem that may be life-threatening can feel terrifying. You may think that having a fear of developing a disease or disorder would influence more people to get screened so they can potentially prevent it from happening, or catch it early. However, this is not always the case. People deal with anxiety and discomfort in different ways, and studies have shown that those who feel uncomfortable thinking about cancer are 12% less likely to get screened [1]. And, according to results from the Prevent Cancer Foundation 2024 Early Detection Survey, this fear or lack of initiative when it comes to attending screenings is apparent—the survey showed that nearly 7 in 10 U.S. adults are behind on one or more routine cancer screenings [2]. 

Yes, health screenings can be daunting, but they help provide health insight to individuals each and every day. Screenings are crucial checkpoints that can help catch possible issues early before they turn into larger ones [3]. Whether you are a senior yourself or a caregiver hoping to ensure your loved ones are in good health, understanding these screenings can make a tremendous difference in managing health proactively and increasing quality of life. This blog post will explore the essential health screenings every senior should make appointments for, what they involve, and why they are vital. 

Why Seniors Should Prioritize Regular Health Checks

Health screenings are important for seniors because they help detect and manage chronic conditions before they become more serious or life-threatening. For example, regular screenings can help catch issues like high blood pressure, diabetes, and cancer early, before they become difficult to treat. Catching these issues early allows time for treatment and lifestyle changes that can prevent complications. We are lucky to have tests that can detect and identify issues early—so why not use them? It is no secret that many seniors already have chronic conditions [4]. Regular screenings are important for monitoring the progression of these conditions and for managing treatment. For example, routine blood tests can monitor the kidney function of those with diabetes. 

Common health risks for seniors include cardiovascular disease, diabetes, cancer, osteoporosis, cognitive decline, and more [5]. Thankfully, health screenings can address nearly all of these concerns by testing for signs of the development of these diseases/disorders and monitoring their progression. 

Benefits of Health Screenings for Seniors

• Early Detection and Prevention: Screenings can detect potential health issues before they become a bigger problem. This allows for early intervention and lifestyle adjustments to prevent the issue from worsening. By getting routine screenings, you take a proactive approach to your health, catching possible issues early or preventing them from arising. 

• Improved Management of Chronic Conditions: Getting screened regularly allows your doctor to monitor your conditions effectively. Conditions like diabetes and heart disease require regular monitoring to ensure that they aren’t progressing or worsening, and to test if medication and treatment are working effectively. Screenings help you adjust to treatments promptly, manage your symptoms properly, and reduce the risk of complications. 

• Enhanced Quality of Life: Catching and addressing health concerns early through screenings helps maintain your overall quality of life. By managing your health and well-being, you increase your ability to stay active, enjoy your days, and avoid debilitating conditions that may decrease your life satisfaction. 

• Informed Healthcare Decisions: Of course, your doctor will work with you to make the best decisions for your health, but that does not mean you don’t have to be knowledgeable about your condition. Screenings provide valuable information that help you and your healthcare provider make appropriate decisions regarding your health. By being able to be involved in decision-making, you may create a more effective and personalized care plan. 

• Peace of Mind: Having a serious condition can be scary, but what is scarier is having a serious condition but not knowing about it. Being aware of your health issues through screenings can give you peace of mind that your issues are being monitored and managed. This provides reassurance to seniors themselves, as well as their families and loved ones. This peace of mind can reduce health anxiety and allow individuals to focus on enjoying life.

Health Screening Recommendations for Senior Citizens

Regular health screenings for seniors are vital for detecting and preventing potential health issues as early as possible. Below are the recommended screenings all seniors should receive:

• Blood Pressure Screenings: Regular monitoring to detect hypertension early.

• Cholesterol Assessments: Used to assess the risk for heart disease and stroke, measured through a blood test after fasting. 

• Blood Glucose Testing: Assessed for the early detection of diabetes or pre-diabetes, measured via blood sample. 

• Body Mass Index: Measured to evaluate weight-related health risk, calculated using weight and height. 

• Cancer Screenings: Including mammograms (for detection of breast cancer), pap smears (for detection of cervical cancer), and colonoscopies (for detection of colorectal cancer). 

• Bone Density Tests: Used to check for osteoporosis, performed using a dual-energy X-ray absorptiometry (DEXA) scan. 

• Immunizations: Ensures up-to-date vaccinations based on age and health status, administered through injections or oral vaccines. 

Tips on Creating a Personalized Health Screening Schedule

• Schedule appointments ahead of time. Plan to make your health screening appointments in advance to ensure you get an appointment that fits with your schedule. This allows you to manage your time and availability, and avoid last-minute changes or stress. This also gives you ample time to prepare for your screening by fasting or making medication adjustments.

• Keep a detailed health record. Maintain an updated and detailed record of your medical history, including the medications you currently take and have taken in the past, as well as any medical conditions. Bring the record with you to your appointments and share it with your healthcare provider. This information can be crucial for accurate assessments and personalized care.

• Follow the pre-screening instructions provided by your physician. Many screenings require pre-screening tasks or instructions, which are provided by your doctor. For example, certain screenings require fasting or avoiding certain foods and drinks. Following pre-screening instructions ensures that screenings come back as accurate as possible. If you are ever confused about pre-screening instructions, contact your healthcare provider for clarification. 

Health Screenings for Senior Citizens at Greater Good Health

At Greater Good Health, we believe in the power of preventative care through senior healthcare. This is why Greater Good Health offers patients a wide variety of health screenings, tailored specifically to seniors. These screenings can provide you with valuable insight into your health. Don’t spend another minute wondering what your conditions are—make an appointment for preventative health screenings and take autonomy over your health by finding a clinic near you/contacting us today.

Our immune systems defend our bodies against potentially dangerous infections, sicknesses, and diseases. Thus, we should all take care of our immune systems and work towards strengthening them. But, why is boosting your immune systems especially important for seniors? Seniors, on average, are more susceptible to contracting and developing chronic illnesses, with nearly 95% of seniors having at least 1 chronic condition and 80% having 2 or more [1]. Whether this is due to genetics, dangerous exposures, or a general decline in health while aging, strengthening your immune system can help mitigate the risk of developing a life-threatening condition [2]. Let’s explore how one’s immune system changes with age and what we can do to strengthen it to work towards a healthy future, even in old age! 

Understanding the Senior Immune System

The immune system changes with age in many different ways. Unfortunately, aging typically weakens one’s immune system and makes fighting off infections, sicknesses, and diseases harder. This can result in a higher chance of contracting conditions and taking longer to recover from them. One way the immune system changes with age is that its response time becomes much slower [3]. While your immune system may have once been able to fight off a common cold or flu before symptoms even became noticeable when you were younger, you may find that you catch a common cold or flu each year easily in old age. And, you may heal slower from these illnesses, which is another way the immune system changes as you age [3]. 

You may also find that symptoms, like a cough or sore throat, linger for weeks instead of days, even after treatment. This is because you have fewer immune cells in your body to help you heal. Finally, the immune system’s ability to catch and correct defective cells also decreases with age, which can result in an increased risk of cancer [3]. The “graying” of T-cells in seniors is the cause of this, which pertains to the limited activation of the cells that scan and attack illness-causing cells like bacteria, viruses, and cancer [4]. 

Do Older Adults Have Weaker Immune Systems?

Although one’s immune system is likely to weaken as they age, this does not mean that all seniors must suffer from a weak immune system. There are plenty of ways to bolster their immune system and decrease the likelihood of it weakening dramatically with age. Introducing and maintaining healthy habits earlier than later makes a strong immune system more likely. It’s like gaining muscle —- you can’t just lift weights once and expect to see results. The earlier you start consistently lifting, the faster you gain muscle —- just like how the earlier and more consistently you care for your immune system, the stronger it will become. 

How to Improve Immune Systems in Older Adults and Seniors

Below are some ways older adults and seniors can help boost their immune systems and improve their overall health and well-being. 

Nutrition and Diet

Eating a balanced and healthy diet rich in vitamins and minerals is important for seniors when taking care of their overall health and improving their immune systems. This is because healthy foods nourish immune cells and help them function properly. Ask yourself how you feel after eating a large fast food meal. Likely, you will respond that you feel sluggish, moody, and overall slower at processing things. This is the same way your immune cells “feel” when you eat an unhealthy diet that doesn’t include the vitamins and minerals your body needs. Deficiencies in vitamins can alter your body’s immune responses. According to Harvard T.H. Chan School of Public Health, nutrients help “protect healthy cells, support growth and activity of immune cells, and protect antibodies” [5]. Additionally, epidemiology studies show that people lacking proper nutrients are at greater risk of bacterial, viral, and other infections [5]. 

It is recommended that seniors consume a healthy diet full of foods that contain vitamins B-12, C, Selenium, and Zinc [6]. According to the Mayo Clinic, vitamin B-12 plays an important role in forming red blood cells, cell metabolism, nerve function, and bone health [7]. These are common areas of concern for seniors, which is why it is important to strengthen these areas as much as possible with vitamin B-12. Vitamin C is vital for reducing the risk of age-related macular degeneration, an eye disease that blurs your central vision, as well as cataracts and cardiovascular disease, according to the National Council on Aging [8]. Selenium helps protect cells from damage and has antioxidant properties [9], making it an important vitamin to be consumed by seniors. Finally, according to a study conducted by The American Journal of Clinical Nutrition, Zinc improved the number and function of T-cells in seniors [10]. Consult with your doctor on how much of each vitamin you should consume daily and what diets may work well for you. 

Physical Activity

Exercise not only helps seniors maintain their strength and mobility, but it also helps strengthen their immune systems. Low-impact and/or moderate-intensity workouts, which are most appropriate for seniors, can help promote healthy circulation of immune cells throughout the body. In particular, exercise helps circulate white blood cells, which are the immune system cells that fight off disease [11]. This may help detect and ward off illnesses and diseases faster. Exercises like walking, biking, swimming, jogging, yoga, and tai-chi, which tend to be non-strenuous on the body, are often the best for seniors. However, seniors should speak with their doctor or a healthcare professional about collaborating to create an exercise plan right for them!

Quality Sleep

While you sleep, your body produces cytokines, a protein that helps regulate immune responses and fight off infections [12]. Conversely, when you lack proper sleep each night, this can decrease the amount of cytokines your body produces, reducing your ability to fight off infections and illnesses. The National Sleep Foundation recommends that seniors aged 65 and older should get 7-8 hours of quality sleep each night [13]. Quality sleep counts as uninterrupted and refreshing sleep that doesn’t cause you to feel sluggish and tired when you wake up. 

To improve your sleep quality as a senior, start by creating a relaxing bedtime routine. You can do this by avoiding using electronics, drinking caffeine, and exercising close to your bedtime, as well as participating in soothing activities at night. For example, as you start to unwind and get ready for bed, you can take a warm bubble bath, read a book, or meditate. Ensure you are comfortable while sleeping by investing in a supportive mattress and pillow. Use an eye mask or white noise machine if this helps you fall asleep faster, or if you are in an environment with light coming in through the window or loud noises. 

Stress Management

High-stress levels can have a profound impact on senior health. Stress increases the production of cortisol, your body’s stress hormone. At the moment, a small burst of cortisol can boost your immune system by reducing inflammation. However, experiencing prolonged or chronic stress over some time can lead to your blood becoming acclimated to having too much cortisol in it, which increases inflammation [14]. Chronic stress also reduces your body’s lymphocytes, or white blood cells that help fight infections. This means that the more stressed you are, the more at risk you are for viruses [14]. 

Decrease the amount of stress you are dealing with and ensure that you aren’t stressed for prolonged periods by implementing stress management techniques. Meditation and mindfulness are highly useful for reducing stress levels by focusing on the “now” and promoting a sense of inner calm, despite what may be happening externally in your life or the world around you. Engaging in hobbies you enjoy can act as healthy distractions from stress, and can help make you feel happier and content, which also mitigates stress. Finally, reaching out for support and asking for help when you need it can greatly help decrease your stress levels, as you will have individuals to lean on during hard times. 

Vaccinations and Preventive Care

Seniors must stay up-to-date with their vaccinations to maintain their health and prevent diseases common in old age. Although the steps above may help strengthen your immune system, they do not prevent complications or guarantee that you will not contract illnesses or diseases that can potentially be life-threatening. Vaccinations act as a proactive defense against these conditions by stimulating the immune system to produce antibodies against specific illnesses, therefore reducing one’s chance of developing the disorder or condition. Keep reading for the types of vaccinations recommended specifically for seniors. 

Recommended Immunizations for Seniors

Greater Good Health recommends that seniors talk to their doctor about and receive the following immunizations: 

1. Flu Vaccine: According to the Center for Disease Control and Prevention, or CDC, between 70 and 90% of seasonal flu-related deaths occur in individuals aged 65 and older [15]. The best way to protect yourself and reduce the risk of contracting the flu is by getting your flu vaccine each year. It is recommended that you receive this vaccine before the end of October. 
2. COVID-19 Vaccine: Unfortunately, we are still experiencing the pandemic, and seniors are particularly at risk. According to Mayo Clinic, as of March 2024, about 76% of all deaths caused by COVID-19 were among people aged 65 and older [16]. Receiving the vaccine and staying updated on booster doses helps reduce your chance of contracting COVID-19 drastically. 
3. Pneumococcal Vaccine: This vaccine helps prevent any type of illness caused by Streptococcus pneumoniae bacteria, including but not limited to pneumonia, meningitis, and bacteremia, which can be particularly difficult for seniors to overcome. 
4. Shingles Vaccine: Shingles, a viral infection that causes an extremely painful rash, can be contracted by anyone who has had chickenpox. However, it is most common in adults over the age of 50, which is why seniors need to receive the Shingles vaccine to avoid this. 
5. Tdap: Tdap, or tetanus, diphtheria, and whooping cough, can cause serious health issues, especially in seniors with weakened immune systems. Adults should receive this vaccine every 10 years to prevent these illnesses [17]. 

Immunizations for Senior Citizens at Greater Good Health

If you want to work on strengthening your immune system as a senior, Greater Good Health has got you covered! Greater Good Health provides quality, holistic care geared towards senior immunity and overall health. Find a clinic near you or contact us today to learn more and get started!