As the years pass by, the immune system naturally becomes less efficient at fighting off infections and diseases. This process, known as immunosenescence, makes seniors more vulnerable to illness and can slow recovery times. However, the good news is that there are numerous natural strategies older adults can use to support and strengthen their immune defenses.
Even better? Senior home care can help them explore these strategies to see what works best.
Prioritize Quality Sleep
During sleep, the body repairs itself and produces infection-fighting cells. Seniors should aim for seven to eight hours of quality sleep nightly. They can do this by establishing a consistent bedtime routine, keeping their bedroom cool and dark, and avoiding screens at least an hour before bed.
If sleep problems persist, senior home care providers can encourage them to discuss the issues with their healthcare provider rather than relying on over-the-counter sleep aids.
Eating Well
A nutrient-rich diet forms the foundation of a strong immune system. Seniors should focus on colorful fruits and vegetables that provide vitamin C, such as citrus fruits, berries, bell peppers, and leafy greens. Including zinc-rich foods like lean meats, beans, nuts, and seeds is also a good idea.
Additionally, probiotic-rich foods such as yogurt, kefir, and fermented vegetables support gut health, where approximately 70% of immune function originates.
Senior home care providers can also encourage seniors to experiment with incorporating immune-boosting spices like turmeric, ginger, and garlic into their meals. These natural anti-inflammatories can help reduce chronic inflammation that weakens immune response over time.
Focus on Physical Activity
Regular, moderate exercise is one of the most effective ways to maintain immune function. Activities like walking, swimming, tai chi, or gardening can help flush bacteria from airways, increase circulation of white blood cells, and reduce stress hormones that suppress immunity.
Seniors should try to get at least 150 minutes of moderate activity weekly, but even small amounts of movement are beneficial.
Manage Stress Effectively
Chronic stress produces cortisol, which can suppress immune function. Seniors can combat stress through meditation, deep breathing exercises, or engaging in hobbies they enjoy.
Social connections are particularly important, as maintaining relationships with family and friends provides emotional support that directly benefits immune health.
Strategic Supplementation
While a balanced diet should provide most nutrients, some supplements may be particularly beneficial for seniors. Vitamin D, often deficient in older adults due to limited sun exposure, plays a crucial role in immune function. Vitamin B12, whose absorption decreases with age, is essential for producing healthy immune cells.
It is essential that seniors talk with their medical team before adding supplements to their daily routine.
Stay Hydrated and Limit Harmful Substances
Proper hydration helps maintain the mucous membranes that act as barriers against pathogens. The goal is to drink eight glasses of water daily, adjusting for activity level and climate.
Seniors should also limit alcohol consumption, as excessive drinking can impair immune function, and avoid smoking, which damages the respiratory system’s natural defenses.
Maintain Good Hygiene Practices
It goes without saying that simple habits like regular handwashing, keeping hands away from the face, and maintaining good oral hygiene can prevent many infections from taking hold in the first place.
Senior home care can help seniors explore the strategies above to see what works best for them, as well as encourage them to talk with their physician about any concerns.
If you or an aging loved one are considering Senior Home Care in Wynnewood, PA, please contact the caring staff at Better Care Home Health Services today at (267) 766-5218
Better Care Home Health Services is a Trusted Home Care Agency serving Philadelphia, Germantown, Glenside, Elkins Park, Bryn Mawr, Roxborough, Wyncote, Broomall, Upper Darby, Yeadon, Lansdowne, Narberth, Wynnewood, Penn Wynne, Fairmount, Ardmore, Chestnut Hill, and the surrounding areas.
Sources:
- https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system#:~:text=In%20the%20Special%20Health%20Report,Increase%20immunity%20the%20healthy%20way
- https://www.brownhealth.org/be-well/foods-boost-your-immune-system
- https://www.uclahealth.org/news/article/5-ways-boost-your-immunity
Better Care Home Health Services is a family-owned agency dedicated to providing excellent and comprehensive home health care to individuals and families of Philadelphia, Delaware, Montgomery and Bucks counties. We are honored that God has blessed us with the opportunity to positively impact and change people’s lives. It is our mission to ensure that we provide the very best of care to our clients.
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