Regardless of age, you should take care of your health to prevent illness. But with progressing age, especially after sixty years, something as simple as the flu and a common cold can cause complicated health conditions.
If you have a chronic disease like diabetes or hypertension it makes it even more important to maintain your health.
Here are some healthy tips to strengthen the immune system and reduce the likelihood of illness.
Exercise Regularly
Even at an older age, it is important to stay active to boost the immune system. The more you move, the better your body will become at fighting infections and inflammation.
Since it’s hard to take on strenuous activities as an elder, you can instead go for low-impact exercises as these are also effective. Consider biking, walking, and low-impact aerobics. Consider lifting weights and doing yoga to build up your muscles.
Take Necessary Supplements
Sometimes the diet we eat is not enough to provide all the necessary nutrients that are needed to keep the body healthy. So it is necessary to take some supplements as recommended by your doctors.
Some of the common supplements for elders include calcium, vitamin D, vitamin B6, and vitamin B12. Make sure to take your vitamins to boost your immune system.
Ensure Hygiene
Maintain personal hygiene and wash your hands more frequently to stay healthy year-round. Since at an older age, the immune system becomes weak, it is easy to get infected by microbes if you touch a contaminated surface and then touch your face.
Make sure to wash your hands with warm soapy water for at least 20 seconds. Also, use a hand sanitizer when you are unable to wash your hands. If you find it hard to keep your home clean then consider assisted living facilities to help you live a better and more comfortable life.
Consume Healthy Dieta
Eat a diet rich in vegetables, fruits, and lean meat to give your immune system a boost to protect against viruses and bacteria. Also, consider foods rich in antioxidants as it helps your body cells from damage.
It is best to avoid foods with more sugary and fatty content as they can trigger inflammation in your body and lower the immune system.
Manage Stress
If you are stressed on more days, it can lead to more production of the hormone cortisol. If too much cortisol is produced, it can disrupt various functions in your body.
Find ways to reduce stress like physical activity and getting plenty of sleep. Get engaged in social gatherings and make new friends to enjoy activities together.
Get Plenty of Rest
At your age, plenty of sleep is necessary to keep the body healthy and reduce stress levels. Proper sleep ensures a strong immune system and helps fight harmful bacteria and viruses.
Sleep is more important at an older age as it helps improve memory and concentration. Aim for eight to nine hours of sleep at night. If you have trouble sleeping at night then talk to your doctor.
Schedule Checkups
Make sure to schedule annual checkups with your physician to identify any health issues early on. Some conditions like diabetes and high blood pressure can go an unnoticed and regular examination is necessary to prevent long-term complications.
When you have a cold or flu, see your doctor immediately to avoid complications as with age it becomes harder to fight off the virus.
