The immune system is a very complex network of cells, organs and tissues that help your body defend itself against infection and disease. Most of the recent tidal wave of immune support supplements are worthless as far as improving your immune response. But your immune system does become less effective as we age. So here are four things that a consensus of actual experts say can help your immune response stay strong.
1. Get vaccinated. (Those opposed to vaccination for whatever reason can skip ahead to #2, but now you have a stool instead of a chair). Some vaccines - measles or mumps - provide essentially lifetime protection. Others - chickenpox, influenza - require repeated exposures. Here are the ones the experts recommend for anyone 65 years of age or older: Annual flu, Pneumococcal pneumonia, COVID-19 and boosters, Shingles and TDAP (tetanus, diphtheria and pertussis).
2. Eat to Nourish Your Immune System. In regions where people follow what we know as the Mediterranean Diet, infections and deaths from Covid are lower than in regions where people do not, according to a March 2021 study published in Frontiers in Nutrition. To craft an immune system supporting diet choose a largely plant-based diet including lots of fruits and vegetables, whole grains, legumes, nuts and small amounts of lean protein, fish and healthy fats.
3. Exercise. Even a 30 minute daily walk will pay benefits. Exercise is shown to improve the effectiveness of T-cells, the attack submarines of your immune system. Get up, move.
4. Get your sleep. Even a single night of poor sleep suppresses the functioning of your T-cells by as much as 45%. Try to maintain a regular sleep schedule, good sleep hygiene and 7 to 8 hours of sleep per day.
Granted that none of this is as easy as buying and taking one of Real Doctor Wizmo's Super Germ Busting Immune Support Supplements every day. The difference is that these things work.
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