As life returns to normal after the pandemic, the immune system continues to be challenged as we go out more, more easily exposed to bacteria and viruses. Especially, during the changing seasons, when countless diseases are lurking, maintaining a good immune system is even more important.
The immune system is a complex biological network that protects our bodies from viruses and disease, but like all systems, it weakens with age. Immune cells become less effective at hunting down intruders and begin to deactivate, causing damage to health. That is why people over 70 years old are susceptible to viruses and many diseases.
Everyone ages over the years, but there are ways you can keep your immune system healthy. (Illustration)
The decline of the immune system happens to all of us, but now scientists are discovering that each person’s lifestyle can speed up or slow down the rate of this process. Obesity, stress and behaviors like smoking age your immune system, while healthy changes can reverse the circadian clock and slow aging, reducing the risk of disease. serious diseases and help you live longer.
In other words, a 35-year-old can have the immune system of a 50-year-old, or a healthy 60-year-old can have the same immune system as a much younger person’s.
“The immune system ages just like all the other parts of us. However, recent studies show that our immune system age is not necessarily the same as our normal biological age,” said Dr Jenna Macciochi, a leading expert in immunological research at the University of Sussex. UK) and author of a book on the science of immunology and how live Strong (Immunity: The Science of Staying Well).
Dr. Macciochi emphasized, the COVID-19 pandemic has confirmed the importance of caring for the immune system. “Remember, immunity is for life, not just to ease restrictions or pandemics in general. After all this is over, how well you take care of your immune system will determine how old or healthy it will be, as well as your own,” the expert said.
Regular exercise can help you maintain the immune system as a 25-year-old
Studies show that regular exercise as you age can prevent a decline in the immune system. A 2018 report from King’s College London (UK) followed 125 long-distance cyclists, some of whom were over the age of 80, and found that they had the same immune systems as those in their teens. ten. “If exercise were a pill, everyone should take it,” said Professor Norman Lazarus, 82, who participated and co-authored the study.
Exercise is the cheapest and easiest way to maintain a healthy immune system. (Illustration)
Professor Janet Lord, another study author, said that even though our immune systems weaken by 2-3 per cent a year after our twenties, older exercisers are still protected. from this decline, which means that they will be protected from viruses and will respond better to vaccines.
“Even taking a daily walk at lunchtime helps. Daily exercise is essential to the lymphatic system, which helps your immune cells work more efficiently,” says Dr. Macciochi.
A study published in the British Medical Journal found that people who walked for at least 20 minutes a day reduced the number of sick days associated with the common cold by 43 percent.
In addition to the immune system, take good care of your muscles – strength training exercises have been shown to protect certain types of T cells – which are important in your immune response. we.
Eat more protein
According to Dr. Macciochi, evidence suggests that a weak gut can accelerate the aging of the immune system, while a healthy gut microbiome may slow it down.
“Try to eat as many different plant foods as possible. I eat protein-rich foods every day as this supports the antibodies needed by the immune system. Natural yeast breads, seasonal vegetables, whole grains, and legumes are all great for gut bacteria diversity. Also, when it comes to the immune system, food and nutrition don’t work separately. Instead of focusing on just a few individual foods, it is better to pay attention to the overall diet, “said nutrition therapist Amelia Freer (UK).
However, Freer agrees that protein is particularly important. According to a 2018 review of diet and immune system aging, getting enough protein is important for effective immune responses. “With age, people often eat less protein, when in fact they need more. Protein doesn’t just mean meat or fish, it can include legumes, nuts, seeds, tofu, milk and eggs.”
Eating right helps you live a long life and improve your ability to prevent disease. (Illustration)
A study of 120 older adults found that a Mediterranean-style diet rich in vegetables, legumes, whole grains, oily fish, and olive oil had a positive effect on aging immune cells. This diet usually focuses on weekly intake of oily fish such as salmon, mackerel, sardines…
Cold showers can help you avoid getting sick
Exposure to cold temperatures benefits the immune system, creating an anti-aging effect.
This does not necessarily mean that you have to immerse yourself in a cold river or stream. A study in the journal PLoS One showed that people who took cold showers were 29% less likely to miss work due to illness.
This study asked 3,018 people who normally take hot showers to switch to cold water for 30, 60 or 90 seconds. The researchers found no difference in benefits between taking a 30- or 90-second cold shower. They therefore concluded that even a short cold shower activates the immune system. “At the end of each shower, turn the faucet on to the coldest setting for 20-30 seconds,” advises Dr. Macciochi.
Get outdoors and get vitamin D
Now, many people know the important role of vitamin D. In the UK, experts agree that it is advisable to spend more time outdoors and take vitamin D supplements between October and March next year. .
“I’m frequently asked about supplements, but I don’t think they’re really helpful, except for vitamin D. Although there’s no direct evidence that getting enough vitamin D is associated with protection from COVID-19, there is Scientific evidence shows that people with vitamin D deficiency are prone to respiratory diseases. About a quarter of us are deficient in vitamin D,” the expert said.
The main source of this vitamin is exposure to sunlight – something most of us don’t get when we’re sheltering indoors during the summer months during social distancing or to escape the heat.
Get enough sleep, let go of anger and meet friends
When we sleep, the immune system releases proteins called cytokines that everyone needs to fight off infections or inflammation in the body or deal with stress. Sleep deprivation can decrease the production of these cytokines as well as antibodies that fight infections. “Sleep is the foundation of the immune system. If you don’t sleep properly, other immune-protective activities of the day like eating well and exercising won’t be of any value.”
You should spend time relaxing with trees, nature. (Illustration)
It’s also important to avoid or manage stress and let go of anger, she says.
“There are analyzes showing that different personality groups have different immune responses. If you get angry easily, your immune system is always susceptible to infections and will weaken with age. Stress also often weakens the immune system, so it’s important to find ways to control it,” she said.
Be careful with drinking alcohol. A 2014 study found that binge drinking lowers the levels of white blood cells, which fight infections, making your immune system less responsive.
Taking up hobbies that make you relax – such as sports, music, art or cooking – are better ideas and also help maintain friendships.
“Social connections have been shown to play an important role in immune aging. However, when we feel lonely, our immune system goes into a state of high alert and an inflammatory response occurs. So, socializing with friends, colleagues, going to work at the office can really help boost your immune system,” the expert shared.
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