6 Ways to Boost Your Immune System if You’re Over 65

Updated on: May 15th, 2024 • Resource: Home Health Care, Mental Health, Nutrition

Throughout our younger years, the body seems to bounce back from just about anything. We may not even have to worry about our immune system for the first half of life. Unfortunately, it’s not that easy when we get a little older. In this article, we’ll explore some ways you can boost your immune system to stay healthy over 65 to stay healthy.

elderly healthy gardening — *Image by zinkevych on Freepik*

Optimize daily nutrition

At this stage in life, we recommend not simply relying on Google and “village talk” when it comes to your nutrition needs. Consult a health professional and get guidance on what your daily consumption should look like. Improper nutrition may make you susceptible to cardiovascular diseases, diabetes and other health issues. Authoritative online references like the USDA’s My Plate system offer specific nutritional recommendations, but in general people over 65 have some unique nutritional needs:

variety of foods help reduce the risk of developing chronic diseases
reduced sugar, sodium and saturated fats
enough protein to maintain muscle
nutrients potassium, calcium, vitamin D, dietary fiber, and vitamin B12
drinking water often to counteract reduced thirst

elderly swimming immune boosting — *Image by Zachtleven fotografie from Pixabay*

Get active

When you are older, physical activity means way more than just aesthetics and the pump. Working out three to five times per week is critical for your longevity and a strong immune system. According to the CDC, an older adult’s weekly activity should include:

At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, swimming or running.
At least 2 days a week of activities that strengthen muscles.
Plus activities to improve balance, such as standing on one foot.

But the best exercise is the one that you do, so try to find a regular activity you actually enjoy! With options like dancing, walking and gardening, exercise doesn’t always have to happen in the gym.

Maintain appropriate weight

The previous two strategies will help with this goal. Excess or insufficient weight are two ends of the continuum that should be avoided for a strong immune system if you are over 65. Consult a dietitian or medical expert to get a proper calculation of what your ideal weight range should be. When you discover that, strive to maintain it.

If you are underweight, try adding more healthy snacks to your day. As we age, our sense of taste can decrease, so you may need to find new favorite foods or go-to snacks. Look online for inspiration if you want to try new recipes. If your doctor recommends you lose weight, follow their nutritional advice while choosing fresh produce when you can. And maintain your level of physical activity.

elderly socializing — *Image by freepik*

Enjoy social connections

The link between a rich social life and mental health is well documented. One study found 60-year-olds who visited with friends almost daily were 12 percent less likely to develop dementia than those who only saw one or two friends every few months. But the benefits of friendships extend to the physical as well. Frequent healthy social connections can have a positive effect on stress management. As a result, your immune system will be much stronger and may also result in better cardiovascular health.

How can you connect with other people? Social media offers a unique opportunity for seniors and others who have limited mobility to meet people of shared interests. But if you are able to meet people outside in the real world, the benefits are even greater. Exercise classes, local meet-ups, community classes, shared hobbies and volunteering all offer a fun opportunity to interact.

Drink sufficient water daily

Body composition shifts with age, with those over 65 carrying less water in their bodies than younger adults. Compounded by the decreased kidney function and reduction in thirst that comes with age, older adults are at a much higher risk for dehydration.

By drinking adequate water daily, you will enhance your body’s ability to absorb nutrients and minerals. This improved absorption will help strengthen your immune system.

Reduce alcohol and tobacco consumption

As a senior, gone are the days when you can down a couple glasses of the strongest concoctions at will. It’s not that it was safe to do so when you were younger, but now the body is far less forgiving. Reduce or completely remove alcohol if you want a strong immune system over 65 years old.

Smoking tobacco is always harmful for your body and your immune system. There are studies that suggest that this effect can even last for years after quitting. We recommend you rethink smoking if you want to build up your body’s defenses in your senior years. Also, avoid being around others while they are smoking.

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