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:
- 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.
- 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.
- 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.
- 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.
- 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!