Boosting Your Immune System as You Age Is Key
- Our immune system is challenged as the years go by.
Diversity among disease-fighting T- and B-cells declines; our innate immunity, meaning protection provided by our skin, sweat and tears, and a general inflammatory response changes and we develop inflammaging.
Inflammaging is the accumulation of inflammatory mediators in our tissues aka random aches and pains.
But we can all do a great deal to promote a more robust immune system as we age. And we are never too young or too old to start accumulating the benefits of improved nutrition, increased physical activity, better sleep and less stress.
Below is a 3-step plan to boost immune strength as we age, as follows:
1. Move around, during at day. A new study out of the University of Birmingham in the UK shows that a consistent adherence to an exercise routine transforms our immune system. For this study, published in Aging Cell, the scientists looked at 125 adults 55 to 79 anni, who maintained a high level of physical activity for much of their adult lives and compared them with 75 age-matched older adults and 55 young adults not involved in regular exercise.
The researchers found that the cyclists had more robust production of T-cells from the thymus than inactive people. The researchers concluded that “many features of immune-senescence meaning the decline of immune function, may be driven by reduced physical activity with age.”
Take a walk daily!
2. Relax. A Key way of boosting our immune strength comes from reducing your stress response and increasing your quality and quantity of sleep.
Psychoneuroimmunology reveals that stress lasting a few days or more becomes chronic, which interferes with T-cell responsiveness and dulls the immune system. The solution researchers say in a study in the Annals of the New York Academy of Science, may be mindful meditation, which several studies indicate improves specific markers of inflammation, cell-mediated immunity and biological aging.
Other stress-reduction techniques that produce improved immune response include progressive and differential relaxation as well as breathing and visualization exercises.
Sleep deprivation triggers much of the same immune-damaging responses as stress does. It is especially important that as you age you do everything you can to have quality sleep nightly. Research shows poor sleep in older people often is associated with physical and psychiatric illnesses and the medications used to treat them.
Reduce your stress response…
So, eliminate trans and sat fats, added sugars and syrups; any grain that is not 100% whole. Take 1,000 IU of vitamin D-3 daily; eat 7 to 9 servings of fruits and vegetables a day.
Harvard Medical School says, “There appears to be a connection between nutrition and immunity in the elderly. A form of malnutrition that is surprisingly common even in affluent countries is known as “micronutrient malnutrition.” That’s why you want to get enough zinc; selenium; iron; copper; vitamins A, C, E and B-6; and Folic acid.
Now, when you follow the above 3 steps you will feel and look better, achieve a younger RealAge and significantly boost your immune health, your ability to fight off disease.
Always eat real food!
Eat healthy, be healthy, Live lively