Tips To Boost Immunity In Your Midlife

Blogs17 Sep 2024

Our immune system is like a defence mechanism against pathogens and illnesses. It’s essentially a complex network of cells, tissues and organs that unitedly work to protect the body from bacteria, viruses and infections. As we age our immune systems begin to grow weaker. This may be mostly true post-60, but anyone below 60 too may have an immune system that is much older than they are.

However, your midlife is not a period of inevitable decline. With the right approach, you can help your immune system function at its best, promoting healthy ageing and maintaining vitality.

In this article, we’ll discuss what factors can affect immunity and 8 helpful tips to naturally boost immunity. Let’s begin.

How Lifestyle Issues Can Affect Immunity

Lifestyle factors play a significant role in shaping our immune function, especially in our midlife. With situations such as loss of loved ones, financial stress, loneliness etc cropping up in midlife, it can lead to lifestyle issues such as poor diet, lack of exercise, inadequate sleep, and high stress levels, non-communicable diseases and increase inflammation in the body. All of these hamper the immune system's ability to fight off illnesses. So what can you do to make positive changes? We have some tips that might help!

Tips to Boost Immunity

There are plenty of ways to improve your immune function naturally by making some efforts. Here are some helpful tips you can use to boost your immune function:

1. Getting Good Nutrition

Having nourishing and nutrient-rich meals every day can give your body the essential vitamins, minerals and antioxidants that help the immune system and promote overall good health. To improve immunity, make sure to have immune-boosting foods that are rich in vitamins A, B6, B12, C, D, E, and K, Copper, Iron, Selenium, Magnesium and Zinc. TThese can be found in several fruits, vegetables, nuts, seeds and lean proteins. You need to include such energy giving foods in your diet

2. Exercise

It’s a well-known fact that exercising regularly is good for our health. It keeps us active and in shape too. What may not be well known is that exercising regularly can stimulate cellular immunity and alter the immune system by strengthening it. So, make sure to exercise an adequate amount regularly to keep your immune function in top shape.

3. Hydration

Drinking plenty of water does not boost your immunity but it supports the function of all body systems, including the immune system. Not having enough water can cause dehydration, headaches, loss of focus and much more, so make sure you keep yourself well-hydrated daily. However, you must ensure that you have clean and safe water to avoid water-borne diseases and infections.

4. Get Enough Sleep

It might seem unlikely, but the quality of your sleep is linked to your immune function. Science has found that the lack of sleep has detrimental effects on health, including immune function. Sleep supports immunity by promoting defence against infections and inflammation. And hence, the lack of sleep can lead to a higher risk of infections and inflammation. That’s why post 40, it’s important to get 7-9 hours of sleep.

5. Eat Probiotics and Fermented Foods

Probiotics food and fermented foods introduce good bacteria into our digestive system which help fight off bad bacteria and maintain a healthy balance. Consuming these immune-boosting foods may promote immune function so make sure to not skip foods like yoghurt, pickles, cheese, sourdough etc.

6. Avoid Excess Sugar

High sugar intake has the potential to increase the risk of serious health conditions and impact immune function. If you want to prioritise your health then it’s important to limit excess sugar and opt for natural forms.

7. Stress-Relieving Activities

Your stress can trigger a lower immune response. How does this happen? When our body is stressed, it releases a hormone called cortisol. This hormone is essential for us to deal with stressful situations, however, while doing so, it limits bodily functions that are not required in fight-or-flight situations. This includes immune function.

Hence it’s possible to fall sick more often during periods of stress. By practising stress relieving techniques such as breathing exercises, meditation, journaling etc, you can try to control your cortisol levels and keep your immune function strong.

8. Get Vaccinated

Vaccines are a critical aspect of maintaining your immunity, especially against preventable diseases. If you find yourself falling sick quite often, check with your doctor and get the necessary vaccinations to keep yourself safe and your immune function strong.

Conclusion

Try Incorporating these immune-boosting tips into your lifestyle to improve your immune system, which may lead to healthier ageing and a vibrant midlife. Most of these tips can do wonders for several other aspects of your health apart from immune function. Eating well, hydrating and exercising especially are the cornerstones of good health and a great way of keeping yourself away from major health conditions. Remember, it's never too late to boost your immunity and improve your overall well-being, so get started and make the Right Shift today!

For more such informative blogs on health, nutrition and healthy ageing , check our blogs out at Right Shift. You can also explore our health score calculator and free meal plans if you’re looking for some tailor-made nutrition to keep fit!