As we get older, our immune systems naturally become less robust. Losing strength in immunity means it can take longer to bounce back from illness, and common bugs like colds or the flu can hit harder than they used to. The good news? You can implement habits and simple diet changes beginning today to slow immunity decline and even improve it drastically, helping you stay healthy and strong. But where do you start—and how do you know if your current routine is enough?
Here’s everything you need to know courtesy of our senior living professionals, plus some practical tips you might not have considered.
Eat with Immunity in Mind
Your diet is one of the most powerful tools you have to support your immune system, because health within always leads to health without. Here are some of the top immune-supporting foods for you to include if you don’t already.
Colorful fruits and vegetables: You want to include berries, spinach, carrots, and sweet potatoes, which are rich in vitamins A and C, into your immune-focused meal plan.
Lean protein: Poultry, fish, beans, and nuts are essential for antibody production.
Fun fact: Did you know that shrimp is one of the most protein-rich foods, containing 24g of protein per 100g of cooked shrimp?
Probiotic-rich foods: eating foods like yogurt, kefir, sauerkraut, and kimchi support gut health, which many don’t realize is critical to immune function.
Healthy fats: the “good fats” such as olive oil, avocado, and fatty fish like salmon can help reduce inflammation, which in turn helps the immune system focus on fighting infections when they arise.
Green tea: due to its potent antioxidant properties, particularly its high concentration of catechins like EGCG, green tea can help boost immune function and fight infections.
If it’s hard to shop regularly or prepare fresh meals, frozen fruits and veggies are just as nutritious and easier to store.
Smart Supplementation: What’s Really Worth It?
Many seniors take a handful of supplements, but not all are necessary—or helpful. Here are some supplements to consider, and remember to always talk to your doctor first before starting any supplement regime, as some can interfere with medications.
- Vitamin D, especially if you don’t get much sunlight.
- Vitamin B12, since absorption decreases with age.
- Zinc, which supports immune response, but be careful not to overdo it.
- Probiotics, for gut health and better nutrient absorption.
Stay Active (Even When You Don’t Feel Like It)
You don’t have to run marathons to boost your immune health. Even light movement like walking, stretching, or chair yoga improves circulation, reduces inflammation, and strengthens your body’s defense system.
If you’re living alone or feeling unmotivated to workout, try finding a walking buddy or joining a senior exercise class (even virtually!) as well as setting a simple daily goal, like 10 minutes of movement after lunch.
Don’t Forget the Basics: Hydration and Sleep
It’s easy to underestimate these, but they’re crucial.
Hydration: Getting plenty of water either on its own or through water-rich foods like watermelon and cucumber helps your body flush toxins and keeps mucous membranes moist (your body’s first line of defense).
Sleep: When we rest is when our immune system does most of its repair work. Aim for 7–8 hours per night.
If sleep is a challenge, as it can be for many of us, limit caffeine in the afternoon and create a calming evening routine.
Mental and Social Wellness = Immune Wellness
One thing many seniors overlook? Your immune system is connected to your mood and social life.
Chronic stress, loneliness, or depression can weaken your immunity over time. On the flip side, regular connection and mental stimulation help keep your defenses strong.
Try this:
- Stay in touch each week with family and friends (through phone calls, video chats, and game nights).
- Explore hobbies, puzzles, or brain games to stay mentally engaged.
- Consider joining a senior group or a vibrant local community if you’re feeling isolated.
Keep in Mind That Chronic Conditions Can Weaken Immunity
If you’re managing conditions like diabetes, heart disease, or COPD, your immune system is already under extra strain. That’s why controlling these conditions through medication, diet, and lifestyle is not just important—it’s essential for staying well.
Getting More out of Your Health Routine with The Arbor Company
If you’re already eating fairly well, staying moderately active, and keeping up with doctor visits—great! But even small changes like adding a probiotic, joining a walking group, or drinking an extra glass of water can make a big difference. You don’t notice the small changes, but your body does!
And if you didn’t realize how much your social life, stress levels, and gut health could affect your immune system? You’re not alone. At The Arbor Company, our engagement team takes pride in putting together customized activity calendars and meal plans that empower seniors to embrace their best years to come. Step into tomorrow boldly with support available every step of the way thanks to our compassionate, award-winning professionals.
A Senior’s Handbook to Vibrant Living
Ready to learn more? Download Stay Active, Stay Young: A Senior’s Handbook to Vibrant Living for all the extra tips and tricks you need to start enjoying a healthy, fulfilling retirement. Your best years are ahead–allow us to help you live them well.
