It may seem like summer just ended, but cold and flu season is now upon us. The season typically runs from October through March, but peaks around December through February. Those over 65 are at a higher risk of developing serious complications from the flu and respiratory infections, so it is especially important for seniors to boost their immune systems and take precautions to protect themselves and reduce their risks.
Why Are Seniors More Vulnerable?
According to an article published by the Mayo Clinic, the T and B cells in the adaptive immune system decline in number and function as we age, making it more challenging for our bodies to fight off infections. At the same time, cells that drive up inflammation increase, putting a strain on the immune system and damaging nearby healthy tissues. Because of these changes, viruses can spread more easily into the lower respiratory tract, leading to serious complications like pneumonia or bronchitis. Recovery from illnesses may also take longer in older adults.
Vaccinations Are the Best Protection
For seniors who are more vulnerable to infections, vaccinations are the first line of defense. Because their immune systems may not be as strong, the CDC and the Advisory Committee on Immunization Practices preferentially recommend the use of higher dose flu vaccines for people 65 years and older. It is also recommended that people 50 years and older stay up to date on the pneumococcal vaccine to protect themselves against serious complications that could lead to hospitalization.
September and October are considered the best time to receive vaccinations, before the cold and flu season hits. At Ginger Cove, we make it easy for our residents to stay protected by providing on-site flu and COVID-19 vaccine clinics every fall.
Other Steps You Can Take to Boost Your Immune System
Besides vaccinations, there are other steps seniors can take to boost their immune system and reduce risks for serious illnesses this cold and flu season. According to an article published in Healthline, doing the following can help:
- Eat a nutrient-dense diet. Vitamin B and C, selenium and zinc play key roles in immune health. Eating foods like fruits and vegetables, eggs, whole grains, beans, fish and olive oil can help ensure you are getting enough of these nutrients.
- Stay active. Regular physical activity is associated with better immune function according to a recent research study. For older adults, the CDC recommends at least 150 minutes of moderately intense activity every week, and muscle-building exercises twice a week.
- Keep stress in check. Chronic stress can lower your immune response, so it’s important to find ways to manage stress, like making time for activities you enjoy, exercising or trying mindfulness or meditation strategies.
- Get plenty of sleep. Lack of sleep can reduce the effectiveness of your immune system, so take steps to ensure you are getting enough rest. Avoiding caffeine later in the day, limiting alcohol and making sure your bedroom is dark, quiet and cool can help you get quality sleep.
- Support your gut health. Your gut is directly connected to your immune system, so maintaining a healthy gut biome supports your overall health. Eating fiber rich and fermented foods like vegetables, fruits, beans, whole grains, yogurt, kombucha and sauerkraut can help.
- Quit smoking. Smoking can suppress your immune response according to a recent research study, and smokers are more likely to contract respiratory illnesses such as the flu, bronchitis and pneumonia. If you smoke, nicotine patches, therapy or support groups can help you quit.
- Spend time outdoors. Spending time in nature has many benefits, like reducing stress and increasing your levels of vitamin D. Vitamin D may help prevent inflammation and lower the risk for respiratory infections.
Getting vaccinated and strengthening your immune system through healthy lifestyle habits can help you reduce your risks for the flu, colds and respiratory illnesses this fall and winter.
Ginger Cove Can Help You Live a Healthy and Active Life
At Ginger Cove, the most sought-after Life Care Community in Annapolis and Anne Arundel County, the health and well-being of our residents is our top priority. Our on-site Luminis Walk-In Clinic provides convenient care exclusively for our residents, and we offer a wide variety of exercise classes and activities to ensure our residents stay active and healthy. Our culinary team serves up fresh local flavors prepared in-house, and our vibrant social scene provides many opportunities to stay connected and engaged.
If you’re planning to make a move next year, call us today to schedule a personalized tour. We would love to show you how we can help you live your best life.