Every winter, flu season comes around, and we can find ourselves fighting off a revolving door of sickness. Now with COVID-19 being thrown into the mix, strengthening our immune system is more important than ever. As older adults, we are more likely to catch whatever is going around, be sick longer, and have more severe symptoms than younger ones. Taking these tips to improve your immune system will help you get through this winter season healthier than ever before.
Exercise is a natural stimulant for our immune system. Through exercise, we begin to feel healthier overall, and our stress levels start to drop. This results in better immune function. Striving to get around 150 minutes of moderate exercise per week, or about 30 minutes a day for five days, is ideal. As older adults, it's especially important to ensure that we remain moving and active, both for our physical well-being and our immune system. Getting out daily for a quick walk, lifting weights, or anything to keep your body moving will make you feel better and keep you healthier year-round.
Learn more about sleep with these additional articles!:
As difficult as it is, quitting smoking can be one of the best things for your immune system. Statistically speaking, smokers are more likely to get sick and stay stick longer than non-smokers. This trend increases as we age. Nicotine suppresses our immune system, increases inflammation, and damages our lung tissue, making us more vulnerable to illnesses.
Try eating:
Leafy greens (Spinach, Cabbage, and Kale)
Cruciferous vegetables (Broccoli, Cauliflower, and Brussels Sprouts)
Citrus fruits (Grapefruit, Orange, and Tangerines)
Berries (Strawberries, Blueberries, and Blackberries)
Adding these and other whole foods to your diet will increase your immune system. Additionally, things such as turmeric and green tea have been found to improve immunity.
Click here to learn more about foods to boost your immune system!
Remaining hydrated as older adults is critical for keeping our immune systems healthy. After all, we are mostly composed of water, so it only makes sense that we need to replenish frequently. Try setting a goal of drinking 11 cups of water per day for women and 15 cups per day for men. Special bottles are available online that can help you track your water intake every day to make sure you are getting enough. Fruits and vegetables can also help increase your hydration without having to drink additional water.
Stress has one of the most significant impacts on our overall health, including the health of our immune system. We live in very stressful times, and it is essential to decrease and manage our stress levels. Those may sound very similar, but there's a major distinction between the two. Not allowing ourselves to get into situations that we know will cause stress instead of handling the stress we can't avoid. We can't always avoid stress, so often we have to learn to manage it. Things we can do to manage stress are exercising, interacting with loved ones or friends, relaxing with a good book, or taking a warm bath.
As older adults keeping ourselves healthy is essential not only for us but for our families and friends. By taking some simple steps to improve and strengthen our immune systems, we can make sure that we get to spend this winter feeling healthy, doing the things we enjoy, and spending time with those we love.