image:Adobe Stock/Jennifer Ciminillo
As you get older, it’s just your imagination failing that it feels like it takes forever to get over a cold. After countless encounters with viruses and foreign pathogens, the immune system’s defenses begin to wane as we age. This can result in longer recovery times from injuries and illnesses.
“Immune strength peaks in adolescence, and in your 20s and 30s, your immune system begins to decline in activity and activity.” Dr. Tammy Landstrom, Senior Lieutenant and Chief Medical Officer, Trinity Health. As we age, it can have a big impact on our health, which is the main reason older people are more susceptible to cancer and other serious illnesses, she says.
However, there are steps you can take to slow the decline. Here are some ways to boost your immune system as you age.
The reason that the immune system becomes less effective as we age is explained by the fact that several lines of defense begin to weaken. Dr. Diane Cymermanan expert in allergy, asthma, and immunology at Stony Brook Medicine.
Think of lymphocytes as a special function of the immune system. These white blood cells are important in fighting infections, inflammation and wound healing. T cells are a type of lymphocyte that act as the first line of defense against foreign invaders, destroying foreign invaders and abnormal cells that have been hijacked by viruses or become cancerous. B cells are another type of lymphocyte responsible for antibody production. Macrophages are a type of white blood cell that engulfs bacteria and destroys damaged cells.
As we age, the function of these cells begins to decline. Cells may take longer to react to incoming threats or may overlook damaged or infected cells, making it easier for cancer and bacteria to grow in the body. Vaccines that require an immune response also become less effective as we age, but become more important in helping the body ward off disease. And the thymus, which produces white blood cells, shrinks and weakens over time.
Declining hormone levels during perimenopause and menopause also contribute to a weakened immune system. Reproductive hormones such as progesterone help control inflammation, while estrogen is associated with increased numbers of antibodies. A lack of these hormones is associated with reduced numbers of T and B cells and an increased risk of infection.
The good news is that there are ways to boost your immunity as you age. These include:
get enough sleep. Of course, this is easier said than done, especially during perimenopause and menopause, when hot flashes and hormonal changes disrupt sleep. However, sleep gives the immune system a chance to reset because stress hormones decrease and immune cells become active during sleep. Lack of sleep and insomnia can also increase inflammation, increasing your risk of developing chronic conditions such as heart disease and diabetes.
reduce stress. Chronic stress can suppress the immune response and ultimately lead to increased inflammation. It can also be associated with low white blood cell counts in the body, making it harder to fight infections.
exercise. Exercise is technically a form of stress because it causes cortisol levels to rise, but it’s actually a good kind of stress, Dr. Saimermann says. In fact, the stress from exercise strengthens the immune system and increases resilience.
Eat healthy. Dr. Lundström recommends eating a diet rich in leafy greens while limiting red meat and refined carbohydrates. For example, nutrients in a plant-rich diet feed “good” bacteria in the gut and stimulate immune activity. It also acts as an antioxidant that protects healthy cells and produces more antibodies. Indirectly, a healthy diet lowers the risk of diseases that further weaken the immune system, such as obesity and his type 2 diabetes.
Get the latest information on vaccinations. Both experts stress the need to stay up-to-date on vaccinations as the immune system ages. Older people may need higher doses or adjuvants (components that promote a stronger immune response) to improve the immune system’s response to vaccination.
Consider supplements. If you do decide to take a supplement (it’s always a good idea to check with your healthcare provider before starting any new supplement), Dr. Saimermann recommends taking the recommended amount of vitamin D, which is essential for immunity. is recommended. “The basics are really important. Nothing special, no immunization pills, nothing. Eat well, sleep well, stay hydrated, exercise, get vaccinated,” she says. “All of these things work synergistically to make you healthier.”
