EBN- As we age, the immune system’s ability to resist external threats decreases and its work becomes less efficient, making a person more susceptible to infections and diseases. You may notice that the elderly suffer from respiratory and viral diseases, such as influenza and respiratory infections, like children and perhaps more.
To protect the elderly, we must pay early attention to strengthening the capabilities of the immune system, and this is possible and scientifically proven, whether through diet or physical routine. As we age, we must also pay attention to mental health and control anxiety and stress.
Methods of strengthening immunity
Immunity is not a system with a specific location in the body, but rather refers to the body’s ability in general to confront infection . To improve the performance of the immune system, especially in the elderly, the following tips should be followed:
Proper nutrition
A healthy, balanced diet is considered the first step to strengthening immunity. What is meant here is that the diet should contain all the essential nutrients that contribute to strengthening the functions of the immune system, such as:
Vitamin C: It is a vitamin that is friendly to the immune system and helps stimulate the production of white blood cells that fight germs and viruses. Therefore, it is always recommended to eat foods rich in vitamin C to treat colds and flu, especially for the elderly who need to boost their natural immunity. Vitamin C can be obtained from fruits such as: oranges, strawberries, and grapefruit, and some vegetables such as red peppers and spinach.
Vitamin D: Vitamin D is also essential for boosting immunity, because a deficiency of this vitamin makes the elderly more susceptible to diseases, especially respiratory diseases. Therefore, attention must be paid to analyzing vitamin D levels and providing solutions such as increasing the intake of foods rich in it, such as milk, dairy products, and fatty fish. It is also necessary to be exposed to the sun for an appropriate period of time daily. In cases of severe deficiency, nutritional supplements must be taken according to the doctor’s instructions.
Zinc: Zinc is a very important mineral for improving immunity, as zinc is one of the essential elements that contribute to improving the body’s defense against infection. Research has shown that zinc deficiency is associated with an increased risk of infection; therefore, the elderly should eat foods rich in zinc such as: red meat, poultry, nuts, and seeds.
Probiotics: Probiotics are important for digestive health because they help increase the number of beneficial bacteria and reduce harmful bacteria, and promote digestive health, which can improve immunity. You can get probiotics from fermented foods such as yogurt, sauerkraut, or take them as a nutritional supplement.
Exercise
Physical activity improves vital functions, including raising the efficiency of the immune system, because exercise stimulates blood circulation, which means that oxygen reaches immune cells in all parts of the body, which improves health, reduces inflammation, and reduces the chances of infection. As for the type of sport preferred to improve the immune system, specialists believe that practicing any moderate exercise such as walking, cycling, or swimming for 30 minutes daily helps improve immunity and reduce the risk of disease.
Good sleep
Sleep helps the body repair itself, thus enhancing the functions of the immune system. As a person ages, he may be exposed to some sleep disorders, which greatly affects immunity. Doctors recommend that the elderly get at least 7-8 hours of sleep so that the body can produce immune cells that play a major role in fighting infection.
Stress management
Chronic stress is one of the most prominent factors that negatively affect the immune system; as stress leads to the secretion of hormones such as cortisol, which weakens the body’s immunity over time. Older people who suffer from long-term psychological stress are more susceptible to infections and diseases.
Getting rid of stress and anxiety can be done through some home techniques such as: meditation , deep breathing exercises, and yoga. All of these methods greatly help in improving immunity and reducing stress.
You should allocate time to practice your favorite hobbies and spend time with family and friends; all of this contributes to reducing stress levels and improving mental and physical health.
