How to Boost Your Immune System at Any Age
Cold and flu season is around the corner, and this year we’ve got the added stress of COVID-19 to worry us. Is it any wonder everyone seems to be asking how to increase immunity? Fortunately, we’ve got some answers about how to boost your immune system and stay healthy all year long.
- Eat a nutritious diet. Your body absorbs nutrients best when they come from food rather than supplements. Immunity boosting foods like vegetables, fruits, whole grains, lean protein, and healthy fats can provide you with antioxidants and vitamins that promote good health. For vitamin B6, eat chicken, tuna, salmon, bananas, green vegetables, and potatoes with the skin. Good choices for vitamin C include citrus fruit, strawberries, tomatoes, broccoli, and spinach. Vitamin E can be found in almonds, sunflower oil and seeds, peanut butter, safflower oil, and spinach.
- Get regular exercise. Research indicates that 30 minutes of moderate to vigorous exercise each day can stimulate your immune system, helping your body fight infections and viruses. This could be due in part to the fact that exercise increases blood circulation and decreases inflammation. Walking, biking, yoga, swimming, and other low impact workouts are all good exercise options.
- Drink plenty of water. Staying hydrated is important for just about every system in your body, and your immune system is no exception. Lymph, the fluid that carries infection-fighting immune cells through your circulatory system, requires water to properly move through the body. It’s easier than you might think to become dehydrated, because even breathing expends water. Make sure you’re drinking plenty of water to support your immune system.
- Catch enough z’s. A strong immune system requires adequate rest, because your body creates infection-fighting molecules while you sleep. Sleep also helps improve brain function, concentration, and memory, so aim for at least seven hours each night.
- Manage your stress. Your body’s stress response can suppress your immune system and increase your risk of illness. Find a way to reduce your stress, whether it’s deep breathing, prayer, exercise, or a relaxing hobby like reading or gardening.
- Go outside. Vitamin D helps boost your immune system, and your body can naturally absorb vitamin D from sunshine.
- Get vaccinated. One of the best ways to protect yourself from illness is to get vaccinations. The flu vaccine is offered every year, and COVID-19 vaccines are now available in all states. Talk to your doctor about pneumococcal vaccines to protect against pneumonia and meningitis as well.
Immune boosting for seniors is an important part of wellness, and if you’re looking for a place where seniors can live happy, healthy lives, check out Cambridge Village. At each Cambridge Village location, you can experience all the reasons that we’re considered North Carolina’s premier Optimal Living® community for active adults. We offer an exceptional lifestyle, with evolving wellness, concierge healthcare, and engaged experience, for a retirement experience that exceeds your expectations. Call us today at (910) 239-9500 or contact us through our website.