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How To Boost Your Immune System And Age Well

by | Sep 25, 2024 | Lifestyle & Wellness, Wellness

Our immune system comprises organs and processes of the body that provide resistance to infection and toxins. When it is compromised, our body signals to us that we need to take action. Digestive issues, constant bouts of flu like symptoms, infections are signs that one’s immune system might be compromised. 

 

How aging affects the immune system?

For seniors, the process of recovering from an illness might feel more arduous and prolonged as compared to younger days. With age, the immune system becomes less able to identify foreign antigens, have fewer white blood cells able to respond to foreign antigens and T cells which respond less quickly to antigens. 

However, there are still a myriad of ways to keep healthy, boost the immune system and age gracefully:

 

Get in sufficient sleep

A lack of sleep is proven to affect our immune system and lengthens the recovery process. Sleep time is when the body releases hormones that help repair cells and control the body’s use of energy. As one ages, it is common that one gets lesser sleep because of illness, medications or sleep disorders. Seniors, akin to adults, are recommended to have at least 7 hours of sleep per night.

To help seniors have a more restful sleep, here are some things one can try:

  1. Temperature – adjust the temperature to be just nice – neither too hot or cold that will disrupt sleep quality
  2. Use low lighting in the room
  3. Avoid watching the television or using phone right before bedtime
  4. Avoid having large meals close to bedtime as the stomach is often still digesting and this would keep one up

 

Take your vaccines regularly

Given the likelihood of weakened immune systems and age-related chronic diseases, vaccinations against influenza and pneumococcal infections are highly recommended for the elderly. The National Adult Immunisation Schedule (NAIS) issued by Singapore’s Ministry of Health (MOH) recommends influenza vaccinations for those aged 65 years and above. 

Health Hub has this vaccine calculator for one to check what are the recommended vaccines based on age and gender and the associated cost of these vaccines.

 

Incorporate these immunity booster superfoods into your diet

One needs to get in all the vitamins and minerals needed to support a healthy immune system. As one ages, not all types of food might be suitable and with some medical conditions, appetites typically shrink. 

According to the British Nutrition Foundation, here are some essential nutrient source and where to get them:

Vitamin A; which can be found in foods such as eggs, cheese and liver. Soups that are made from vegetables, such as butternut squash, sweet potato or carrots can also be delicious providers of beta carotene that the body converts to Vitamin A

Vitamin B6; can be found in poultry, fish (for example canned tuna) and in some fruit and vegetables, such as bananas and avocados

Vitamin C; can be found in citrus fruits such as oranges and grapefruit, as well as vegetables, such as cabbage, peppers and tomatoes. Serving a meal with a portion of green cabbage and a portion of cauliflower will provide you with all the vitamin C needed for the day

Vitamin D; can be found in oily fish like canned sardines and salmon

Copper; which can be found in wholegrain breakfast cereals, pasta and quinoa. Adding pulses to dishes such as stews and curries can provide a great source of copper too

 

Stay active

Regular exercise not only helps to keep our muscles from degenerating, keeps our joints healthy and boosts mental health. Exercising helps in the circulation of immune cells moving throughout the body during activity, and it also promotes a lasting presence of these immune cells for up to three hours after exercise is completed.

 

Practice good living habits

Maintaining good sanitary habits such as washing hands, staying away from crowded areas where people in the crowd might be unwell are just some of the many ways you can keep yourself safe. Additionally, hydrating and taking your vitamins regularly would help ensure that one’s immunity system stays in prime condition.

About Growing Needs

About Growing Needs

Growing Needs grew out of our own encounters with caring for our aging parents and reflecting on the Growing Needs that we ourselves would face as we advance in years. We hope to build a community that will learn, share and contribute towards caring for the growing needs of our loved ones.

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