Build a Stronger Immune System at Any Age

By Dr. Scott Olson, ND Posted December 20, 2024

As we age our immune systems need a little extra TLC to keep us healthy and strong.

But don’t worry, boosting your immunity doesn’t have to be complicated or expensive. In fact, some of the best immune-boosting strategies are simple habits you can incorporate into your daily routine.

So, let’s dive into some tried-and-true tips to keep your immune system in fighting shape, no matter your age…

Building an iron-clad immune system is far easier than you might imagine.

Here’s how to get started…

Eat Immune-Boosting Foods: I’ve said it before, but it bears repeating: a healthy, balanced diet is your first line of defense against illness.

Load up on veggies and good-quality proteins, which are packed with immune-boosting nutrients and antioxidants.

• Immune boosting B vitamins are found in dairy, grains, meats, eggs, and beans. If you’re over 50 consider taking a B-complex supplement.
• Citrus fruits are superstars when it comes to supplying immune-system supporting vitamin C, but don’t forget about bell peppers and berries.
• Selenium, an essential trace mineral and antioxidant that’s vital for immune health, is found in nuts, meat, and grains.
• Beef, oysters, cheese, beans, and lentils are great sources of immune-system boosting zinc.

Keep Moving:  Exercise isn’t just for building muscles and keeping your heart healthy, it’s also a crucial part of maintaining a robust immune system.

The CDC recommends 150 minutes of moderate-intensity activity per week for older adults, plus two days of muscle-strengthening exercises.

Don’t worry if you’re not a gym rat. Any movement counts!

Start slow, listen to your body, and consider working with a physical trainer if you have any concerns.

Stress Less: Chronic stress is like kryptonite for your immune system. When you’re stressed your body produces cortisol which over time can suppress immune function.

While we can’t eliminate stress entirely, we can learn to manage it better. Try these stress-busting techniques:

• Make time for activities you enjoy
• Practice mindfulness or meditation
• Exercise regularly
• Consider talking to a therapist if stress becomes overwhelming

Good Sleep: Quality sleep isn’t a luxury it’s essential for a strong immune system. Our body performs vital immune-system-supporting tasks while we sleep. So, not getting enough can raise the risk of illness, infection, and other health problems:

To improve your sleep:

• Create a cool, dark, and quiet sleeping environment.
• Stick to a regular sleep schedule.
• Limit daytime naps to 45 minutes or less.
• Avoid excessive alcohol and caffeine, especially late in the day

Gut Health: Your gut health is directly linked to your immune system. A healthy gut microbiome helps your immune system detect and fight off infections more effectively.

To keep your gut happy:

• Eat plenty of fiber-rich foods including veggies, fruits, beans, and whole grains.
• Try fermented foods like yogurt, kefir, and sauerkraut.
• Use antibiotics only when necessary.

Sunshine: Spending time outdoors isn’t just good for your mood, it’s great for your immune system too.

Moderate sun exposure helps your body produce vitamin D, which plays a crucial role in immune function. If you can’t get enough vitamin D from sunlight and food sources, chat with your doctor about supplements.

Remember, boosting your immune system is a marathon, not a sprint. Incorporate these habits into your daily routine and, over time, you’ll build stronger immunities and a better defense against illness.

And another thing…

Here’s what else we’ve covered this week in Living Well Daily…

‘Tis the Season for A Tumultuous Tummy?

The holiday season is in full swing! That means lots of festive food, drinks, and… indigestion. Don’t let a bubbly gut crash your Christmas party.

PLAY Your Way to Better Brain Health!?

New research finds playing the RIGHT games could help turn back the clock on your brain, improving cognitive performance, memory, and more.

Feast Without Fear of Packing on the Pounds

How can you navigate the holiday season without packing on the pounds? Click through for some science-backed strategies to keep you on track.

Study Pinpoints Foods That Send Disease Risk Soaring

A new study has revealed a shocking fact about the American diet. And it’s not about calories or carbs this time… it’s about dangerous inflammation.

Reverse Atherosclerosis Naturally? Here’s How

Think reversing arterial plaque buildup or “heart clogging” is impossible? Think again. You can tackle atherosclerosis naturally—Here’s how…

“Sunlight” Hack Sheds New Light on Depression

Research reveals that the same therapy that helps folks battling seasonal blues feel better could be a ray of hope for other types of depression, too.

Natural Snoring Solutions to Try Starting TONIGHT

Snoring is a source of stress for countless couples. But before you resort to earplugs or separate bedrooms, let’s explore some natural ways to tackle snoring head-on.

P.S. Serve up this immune system hero for dinner.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More By Dr. Scott Olson, ND