Even If you are over 65 years old you still can boost your immune system
Influenza is from October to May in the United States, and the Virus infects people of all ages every year. Flu symptoms include cough, nose, fever, chills, body aches, and pains.Still you can boost your immune system.
- 1. Get the flu shot
- 2. Eat a healthy diet
- 3. Be active
- 4. Calculate the stress level
- 5. Sleep a lot
- 6. Maintain a healthy weight
- 7. Quit smoking
- 8. Spend time outdoors
The flu season runs from October to May in the United States, and the virus infects people of all ages every year. Flu symptoms include cough, nose, fever, chills, body aches and headaches. Symptoms can be mild or severe and typically last for one to two weeks.
Influenza may not cause serious problems for some, but people over 65 are at risk for complications. The reason for this is that older adults tend to have a weaker immune system.
If you are over 65, here's what you can do to improve your immune system and prevent the flu and its complications.
1. Get the flu shot
Annual influenza vaccination can reduce the risk of infection by 40 to 60 percent .
The effectiveness of an influenza vaccine can take up to two weeks. The vaccine stimulates your immune system to produce antibodies, which may help to protect against infection.
There are different types of influenza vaccines. Some vaccines are available to people of all ages.
Fluzone and Fluad are two vaccines specifically for adults 65 years of age and older. These vaccines provide a stronger immune response to vaccinations compared to flu imaging at normal doses.
The flu virus changes from year to year, so you need to repeat vaccinations every year. You can get a flu picture from your doctor, pharmacist, or the flu clinic in your area.
When you get the flu vaccine, also ask your doctor about pneumococcal vaccinations to protect against pneumonia and meningitis.
2. Eat a healthy diet
Eating a healthy, nutritious diet is another way to boost your immune system so that it can fight viruses. This includes a diet rich in fruits and vegetables that contain vitamins and antioxidants to promote good health.
You should also reduce the amount of sugar, fat and processed foods and choose lean meats. If you feel that you are not getting enough vitamins and nutrients from your diet alone, ask your doctor if they recommend using multivitamins or herbal supplements.
3. Be active
Heavy physical activity can become more difficult with age, but that doesn't mean you should stop moving altogether. Regular physical activity can strengthen your immune system and help your body fight infections and viruses.
The goal is to exercise for at least 30 minutes three days a week. This may include walking, cycling, yoga, swimming or other low-impact exercises.
Exercise increases blood circulation and has an anti-inflammatory effect on the body.
4. Calculate the stress level
Chronic stress can affect your immune system, reducing its effectiveness. When there is stress, the body increases the production of cortisol. This is a hormone that helps the body cope with stressful situations. It also limits bodily functions that are not necessary in a fight-or-flight situation.
Short-term stress does not harm the body. Chronic stress, in turn, weakens the response of the immune system by making you susceptible to viruses and diseases.
Set limits to help reduce stress levels, don't be afraid to say no. Practice activities that you find enjoyable and relaxing, such as reading or gardening.
5. Sleep a lot
Lack of sleep also impairs the efficiency of the immune system. Sleep becomes more important with age as it also helps to improve brain function, concentration and memory. Older adults who do not get enough sleep are also prone to night time.
The goal is at least seven and a half to nine hours of sleep per night. To improve the quality of your sleep, make sure your room is dark, quiet and cool. Keep a regular bedtime routine and limit your day mountains to a maximum of 45 minutes. Do not consume caffeine late in the day and do not drink water and other beverages for an hour and a half before bedtime.
Talk to your doctor if you have sleep disorders to find out the underlying causes.
6. Maintain a healthy weight
If you are overweight, increasing physical activity and adjusting your diet can also help you gain extra pounds. This is important because carrying excess weight has a negative effect on your immune system.
Both physical activity and eating a healthy diet can reduce inflammation and keep your immune system healthy and strong.
7. Quit smoking
Chemicals in cigarettes are known to damage lung tissue and increase the risk of cancer. But they can also cause respiratory diseases such as the flu, bronchitis and pneumonia.
You can boost your immune system by taking action to start a cigarette. Use smoking cessation aids such as a nicotine patch or nicotine gum. You can also talk to your doctor about medications that reduce the willingness of cigarettes.
8. Spend time outdoors to improve immune system
Vitamin D also helps strengthen the immune system. If your vitamin D levels are low, your doctor may prescribe supplements or recommend an over-the-counter multivitamin.
spending extra time outdoors allows the body to naturally convert vitamin D from sunlight. The sunbathing needed to get the vitamin D you need depends on your skin tone. Some people only need 15 minutes, while others need up to two hours.
Head outside when the sun is not too strong to avoid sunburn.
Influenza is a potentially dangerous virus for people over 65 years of age. It is important that you take steps to strengthen your immune system to avoid colds and flu.
However, the flu cannot always be avoided, so contact your doctor immediately if you experience symptoms. Antiviral drugs taken during the first 48 hours may reduce the severity of the infection and the severity of the symptoms.