It’s always important to maintain a healthy lifestyle, but it’s important to prioritize the health of our immune systems with age. As we get older, our immune systems naturally weaken, which makes us more prone to infections and illnesses.

There are, however, some habits and practices that you can incorporate into your lifestyle that can help support your immunity and make your life feel more fulfilling.

1. Maintain a Nutrient-Rich Diet

Eating a healthy balance can help provide your body with the nutrients it needs to protect against viruses and disease. Some immune-boosting ingredients and foods to include are:

• Fruits and vegetables rich in Vitamin C and A, like carrots, bell peppers, and citrus fruits.
• Lean proteins, like fish, poultry, and beans, to support cell repair and production.
• Healthy fats from olive oil, nuts, and seeds to reduce inflammation.
• Probiotics from fermented foods or yogurt to support gut health.

Ensure you are giving your body the right fuel that can offer additional health benefits for your immune system.

2. Stay Hydrated

Proper hydration ensures your body is able to flush harmful toxins. Aim for either 6-8 glasses of water a day, or incorporate more liquids into your diet; herbal teas or broths can help add more flavor if you get tired of plain water.

Dehydration can lead to fatigue, headaches, and weakened immunity, so maintaining healthy hydration is vital.

3. Get Regular Exercise

Just a little bit of regular exercise can make a big difference in your health and immunity. Try to incorporate more movement, but know your limits. Make sure you don’t overexert yourself. 

Some simple exercises include:

• Walking for 30 minutes a day
• Yoga or stretching
• Mild strength training
• Dancing

Increasing your heart rate and maybe breaking a little sweat will make you feel good and also support your immune system.

4. Prioritize Sleep

Allowing your body to get enough rest at night helps strengthen your immune system. Seniors should aim for about 7-9 hours of good rest a night. Though it may sometimes be a struggle to consistently sleep well, here are some tips that can help improve the quality of your sleep:

• Avoid screen time for at least an hour before bedtime
• Maintain a regular sleep schedule, going to bed and waking up at consistent times
• Creating a comfortable, dark, and quiet sleep environment

5. Manage Stress Levels

Stress can put strain on your body and weaken your immune system. Utilizing stress management tools and techniques can help you feel less stressed and regulate your body. Some practices to incorporate are:

• Journaling or meditating
• Deep breathing exercises
• Engaging in relaxing hobbies, like gardening, reading, knitting, or crafting
• Maintaining a healthy social life with friends and family

All of these can reduce the effects of stress, therefore benefitting your immunity.

6. Practice Good Hygiene

A simple but effective way to minimize sickness and disease is by practicing good hygiene habits. These can be easy and beneficial ways to reduce the spread of infection:

• Wash hands regularly
• Avoid touching your face, eyes, and mouth, especially when sicknesses are being spread around
• Regularly clean and disinfect household surfaces

7. Take Supplements if Necessary

A healthy diet will often provide your body with the necessary nutrients, but sometimes seniors may need extra support through supplements. Talk to your doctor if you need to take supplements and vitamins such as:

• Vitamin D: for bone health and immunity
• Zinc: to aid in immune cell function
• Omega-3 fatty acids: for anti-inflammatory benefits

Ensuring your body has the right nutrients it needs through both diet and supplementation can strengthen your immune system.

8. Avoid Smoking & Limit Alcohol

Both smoking and excessive alcohol weaken your immune system, which in turn increases the risk of infections. To keep your body and immunity strong, try to reduce or quit these habits. If quitting is difficult, seek support from your healthcare provider or a local support group.

9. Stay Connected & Engaged

When someone is isolated or lonely, this can impact their health negatively. To help avoid these potential risks, try the following ways to stay connected:

• Keeping in touch with family through calls, visits, or virtual meetings
• Volunteering or participating in local events
• Joining community groups or clubs
• Schedule regular social visits with friends
• Participating in group exercise classes

Live Your Life to the Fullest

As a senior, it’s important to take care of your physical and mental health. By incorporating these habits into your routine, you’ll be able to strengthen your immune system and enjoy an engaging and active lifestyle.

At Leisure Villas, we are dedicated to providing seniors with the best homes and resources so they can fully embrace their life. With our senior living community, we offer a variety of floorplans so you can find the right fit for you. Reach out to us today to find out how you can become a part of our community.