Key Takeaways

  • Older adults can reduce their risk of contracting the flu, SARS-CoV-2 (the virus that causes COVID-19), and other infections by adopting healthy lifestyle habits, ensuring regular vaccinations, and practicing good personal hygiene.
  • Maintaining an active lifestyle through low impact exercises, consuming a balanced diet, and managing stress are crucial steps for older adults to strengthen their immune system and overall well-being.
  • Besides getting vaccinated, older adults can schedule regular medical checkups to ensure early detection of potential health conditions and limit contact with those who are sick to protect themselves from illnesses.

Colds, flu, and other infections can lead to secondary conditions like pneumonia, bronchitis, or other infections, particularly if you’re an older adult.

Additionally, if you have a chronic condition such as asthma or diabetes, a respiratory illness can worsen symptoms.

Because of this, it’s important to make healthy choices to strengthen your immune system and reduce the likelihood of illness.

These nine tips can help you stay healthy year-round.

Physical activity boosts the immune system — the more you move, the more your body can fight infection.

Low impact exercises are also effective, so consider cycling, walking, swimming, or low impact aerobics.

If you can, engage in moderate-intensity exercise for around 20 to 30 minutes daily to reach the recommended total of 150 minutes per week. Also, strengthen your muscles by lifting weights or doing yoga.

Some supplements can help support a healthy immune system. For example, vitamin D plays a vital role in immune function and can reduce the risk of ICU hospitalization from COVID-19.

Other supplements that can help maintain good health in older adults include:

Before taking a supplement, always ask your doctor or another healthcare professional if it’s safe to do so, especially if you’re taking prescription medications.

A balanced diet that limits processed foods and is rich in fruits, vegetables, and lean meat can support overall good health and support the immune system.

Fruits and vegetables are often good sources of antioxidants, which help protect your cells from damage and keep your body healthy.

Meanwhile, protein helps maintain muscle and bone mass and supports immune function. Protein consumption is particularly important for older adults to support strength, mobility, and quality of life.

Some foods you need to try to limit include:

  • foods with added sugar
  • food with added salt
  • saturated fats

You also need to try to minimize your alcohol consumption.

Additionally, the American Heart Association (AHA) recommends that less than 6% of your total daily calories come from saturated fats.

Washing your hands regularly is another excellent way to stay healthy year-round.

Viruses, including SARS-CoV-2, can live on surfaces for several days. It’s possible to become ill if you touch a virus-covered surface and contaminate your hands, and then touch your face.

Wash your hands with warm, soapy water for at least 20 seconds. Avoid touching your nose, face, and mouth with your hands.

You can also protect yourself using antibacterial hand sanitizer when you cannot wash your hands. Also, disinfect surfaces around your home and workstation frequently.

Chronic stress increases your body’s production of the stress hormone, cortisol. Too much cortisol can disrupt different functions in your body, including your immune system.

Suitable ways to reduce stress include:

  • increasing physical activity
  • getting plenty of sleep
  • setting reasonable expectations for yourself
  • exploring relaxing, enjoyable activities

Not only can sleep reduce your stress levels, but it is also how your body repairs itself.

For this reason, getting enough sleep can strengthen your immune system, making it easier for your body to fight off viruses.

Sleep is also important as you age because it can improve memory and concentration.

Aim for at least 7 to 9 hours of sleep each night.

Getting annual vaccinations is another way to stay healthy throughout the year. If you’re 65 or older, discuss getting a high dose or adjuvant flu vaccine with your doctor.

Flu season is between October and May in the United States, and it takes a few weeks for a vaccine to become effective, so consider this when timing your flu shot.

Flu vaccines can reduce the risk of the flu by 40% to 60% when the vaccine strains match the circulating strains.

When it comes to COVID-19 vaccinations, if you are age 65 or over, you need to ensure your vaccine is up to date with the 2024 to 2025 version. The 2025 to 2026 version of the vaccine is not yet available, although the manufacturers have reported positive trials of the new formula.

Medicare covers many vaccinations, and some with no out-of-pocket expenses.

Scheduling a yearly checkup can keep you healthy, so always speak with your doctor or another healthcare professional if you have concerns about your health.

Conditions like diabetes and high blood pressure can go undetected. Regular physical examinations will enable your healthcare team to diagnose any conditions early, and getting early treatment may prevent long-term complications.

Another way to protect yourself year-round is to avoid being close to sick people.

While this is easier said than done, if there’s a flu outbreak in your area, you can try to limit contact with those who aren’t feeling well and avoid crowded areas until conditions improve.

If you must go out, consider protecting yourself by wearing a face covering.

If you’re caring for someone who is unwell, consider wearing a face mask and gloves and washing your hands frequently.

The flu and other viruses can be dangerous as you become older.

You can’t prevent all illnesses, but a proactive approach can strengthen your immune system.

A strong immune system can keep you healthier and less susceptible to illnesses throughout the year.