This is an automatically translated article.
The immune system has an important role in fighting infections and diseases to keep the body healthy. However, with age, this "defensive barrier" tends to weaken, making the elderly more susceptible to diseases such as colds, flu, infections... with more frequency. So how to increase the body's immunity as we age?
1. Get a flu shot every year
For many people, seasonal flu may not be too serious a problem, but for people 65 years of age and older, a weakened immune system puts this illness at risk of complications. The US Centers for Disease Control and Prevention (CDC) estimates that up to 60% of hospital admissions for flu-related illness each year are people over the age of 65. In order to reduce this situation, it is necessary to have a booster shot of the flu vaccine every year for the elderly.
Vaccines work by stimulating the immune system to make antibodies, which help protect the body from infection. It is estimated that yearly flu vaccination can reduce the risk of infection by 40-60%. It may take up to 2 weeks for the vaccine to take effect.
There are different types of flu vaccines available for all ages. In which, Fluzone and Fluad are two special vaccines for adults aged 65 years and older. In addition, older adults should also consider getting the pneumococcal vaccine to protect against pneumonia and meningitis.
2. Exercise regularly
Physical activity enhances the production of immune cells, which help the body fight infections and viruses effectively. As we age, staying physically active can be difficult, but that doesn't mean we should stop being active altogether.
Advice for the elderly is to spend at least 30 minutes a day, 3 days a week for physical activity. Some suggested exercises are: walking, cycling, yoga, tai chi, swimming... or other gentle exercise activities. Regular exercise helps increase blood circulation and has an anti-inflammatory effect on the body.
Tập thể dục thường xuyên để tăng khả năng miễn dịch của cơ thể
3. Pay attention to get enough sleep - Improve sleep quality
Sleep deprivation also weakens immunity in the elderly. Sleep is important at any age as it also improves brain function, concentration and memory. To increase the body's immunity, should try to sleep 6-8 hours per night. To improve the quality of sleep, you can apply some of the following ways:
Keep the room dark, quiet and at a suitable temperature; Limit nap time to no more than 45 minutes; Avoid caffeine consumption, drink tea at the end of the day; Limit eating and drinking 1.5 hours before going to bed; Keep electronic devices and computers out of reach before bedtime.
4. Adhere to a healthy diet
A healthy, balanced diet is an indispensable factor to help increase the body's immunity. As suggested by medical experts, elderly people should refer to the following nutrition regimen:
Eat foods rich in vitamins A, B, C, E, zinc, folate, selenium, prebiotics and probiotics to improve Immune System; Food supplements high in antioxidants to fight free radicals; Eat lots of fruits and vegetables; Reduce the amount of sugar, fat and grease in the diet; Limit processed foods; If you feel that your daily diet is still not providing the necessary amount of vitamins and minerals, you can consult your doctor to see if you can use multivitamin or herbal supplements. are not.
5. Reduce stress, tension
Chronic stress can affect the body's immunity. When under prolonged stress, the body will increase the secretion of the hormone Cortisol to help the body cope with stressful situations, but at the same time it also contributes to the weakening of the immune system, making the elderly more susceptible to viral infections and many diseases. other diseases.
To help relax and reduce stress levels, set limits and don't be afraid to say no to others. Besides, spend time doing activities that you find interesting and relaxing, such as reading, fishing, gardening...
6. Limit smoking
The active ingredients in tobacco have been shown to cause respiratory diseases, damage lung tissue and increase the risk of cancer.
To increase the body's immunity, gradually reduce the frequency of smoking and if possible try to quit completely. Currently on the market there are substances that support smoking cessation such as: specialized mouthwash, chewing gum ... to help you reduce cravings for cigarettes.
Chế độ ăn uống lành mạnh, cân bằng dưỡng chất giúp tăng khả năng miễn dịch của cơ thể
7. Wash your hands often
Frequent hand washing has many health benefits, especially limiting the risk of catching germs from others to your hands. CDC recommends that people wash their hands with soap before and after preparing and eating food, and after:
Caring for the sick; Going to the toilet; Blowing nose; Treat cuts or wounds; Changing diapers; For hygiene reasons, wash your hands for at least 20 seconds. If soap is not available, you can use alcohol-based sanitizers.
8. Make time for outdoor activities
Vitamin D also helps increase the body's immunity. If your vitamin D levels are low, your doctor may prescribe a supplement or suggest an over-the-counter multivitamin.
To boost vitamin D absorption, spend more time outdoors and allow your body to absorb it naturally through sunlight. However, you should not go out in the hot sun to avoid sunburn and harmful ultraviolet rays.
Thus, the article has provided 8 ways to increase the body's immunity. Through these measures, you can protect yourself and increase your chances of living a healthy life as you age. Please maintain these habits regularly so that the body always achieves the highest immunity efficiency.
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References: webmd.com, healthline.com, everydayhealth.com
