Build a protective bubble for your immune system
There are so many sudden health risks for people over 50. Some illnesses can be sudden and painful. Frankly, chronic conditions and our aging immune system increase our vulnerability. According to AARP 95% of Americans killed by Covid-19 were 50 and older. I don’t know about you, but this scares the crap out of me. Moreover, I can tell you every time I get congested; I start smelling everything to be sure that I don’t have COVID. However, the new variant comes with a whole new bag of symptoms.
I don’t want to go near a hospital right now, and I don’t want to jump on the medical merry-go-round for other age-related diseases. In fact, there is so much coming at us that we are pretty much afraid for our lives. Instead of waiting around wondering if you will be sick or an age-related disease will take you down – do something about it.
What is a healthy immune system
There is a lot of talk about immunity these days. From avoiding colds, flu, and now Covid, there are many reasons to pay attention to our bodies defense system. In fact, multiple invaders are looking to attack us like viruses, bacteria, parasites, and even fungus, all of which have the potential to take us down and make us sick. There is no avoiding them. In fact, they are in our homes, offices, restaurants, and shops we go to… even in our backyard.
Furthermore, if you are getting older, that is not your only worry. In fact, all kinds of age-related diseases can happen to you. Why be a statistic?! Your first line of defense is a healthy lifestyle and protecting your immune system.
A healthy immune system is a system that requires balance and harmony to create a protective bubble around us. Your immune system fights off germs and other invaders that have no business in your body. For example, if you inhale a virus through your nose, your immune system targets that virus and attempts to stop it in its tracks. If it can’t stop it, your immune system jumps into action to fight off the infection and help prevent it from affecting you again.
A healthy well working immune system will set up a wall and stop germs from entering your body and kills/limits their harm.
How to boost my immune system
The best plan to boost your immune system is to throw everything at it. While the usual conversations revolve around nutrition, supplements, exercise, and sleep, I also like to add a few areas you may not have thought of.
Here are six suggestions;
Our bodies must rest so they can recuperate and heal. Getting sufficient hours of high-quality sleep enables a well-balanced immune defense. Sleep strengthens your body’s immune response by supporting the proteins and cells to detect and destroy bugs and germs. Generally, we have all heard that typically people should get 7-9 hours a night; however, that doesn’t apply to everyone.
According to new research, optimism doesn’t just boost your mood it also strengthens your immune system. Activation in the brain areas associated with positive thinking leads to better resilience, improved wellness, and stress relief. Research reported in Psychological Science found that immune responses were more powerful as people became more optimistic overtime. A positive attitude may also help you live longer and have a better quality of life.
Something we often forget is being outside in green spaces; it is the fastest way to lower stress, blood pressure, and heart rate. My family likes to take short walks or go hiking. It allows us time to get away from computers, social media, and TV. Added benefits to outdoor time are being more active and sleep better, which helps your immune system.
What to Eat
I’m sure you read that a healthy eating lifestyle is important, but do you know the whys?
- Vegetables and some fruits that are important sources of many nutrients, including vitamin C, vitamin A, folate, fiber, and potassium.
- Healthy fats are essential for energy, building healthy cells, regulating hormones, and absorbing fat-soluble vitamins that boost immunity. Check out how to measure how much fat to have in your diet.
- Protein is vital to build and repair body tissue and fight bacterial and viral infections. Check out how to figure out how much protein to eat.
- Water helps your body ward off disease and infections. The body needs water to function effectively.
Supplement Nutritional Gaps
Ideally, you would get all your nutritional needs from unprocessed whole foods. But, as we age, hormonal changes, and the body’s ability to absorb nutrients changes. Supplementing with critical nutrients can only help.
- Vitamin D & Calcium. Bone loss accelerates as we age especially among women. This becomes especially important as weakening bones and osteoporosis make falls dangerous.
- Omega – 3 Fatty Acids.Omega-3s reduces plaque buildup in the arteries, keeps blood levels in check and inhibits inflammation such as heart disease, cancer, and Alzheimer’s.
- Multivitamins. A multivitamin for over 50 is formulated to address the changing nutritional needs of older adults. Your Multivitamin should be made from vegetarian, organic wholefood ingredients. Apart from including sufficient doses of vitamins A, C, D, and E, each tablet also contains vitamin B-12, calcium, and magnesium.
* Be sure to consult your physician for personalized recommendations.
These last couple of years have made it harder for us to enjoy life truly. Now is the time to make an effort to have fun regularly. Given the current pandemic climate, your idea of fun might have to change. Socializing and being in public come with a lot of risks.
You could find an outdoor activity like hiking or snow showing; maybe your more indoor fun is puzzles, reading, knitting, or just dancing. Having fun helps create new happy memories and reminds us what is essential in life. Life has ups and downs but having fun and taking care of ourselves will improve the overall quality of our life. So, make 2022 your year by improving your immune system.