With the beginning of the aging process, the immune system of the senior citizens starts weakening gradually and becomes more risk-prone to diseases. Hence, it is vital to enhance the body’s defenses against deadly infections. Thus, to maintain a healthy lifestyle, our aged seniors should follow some vital tips to boost the immune system.
Table of Contents
How to Increase Immune System of Senior Citizens?
1. Regular Habit of Washing Hands
As deadly viruses and bacteria spread quickly through unclean hands, so, it is crucial to wash hands regularly. The Centre for Disease Control and Prevention (CDC), suggests different situations, wherein it is important to wash the hands, which is as follows:
- Before consuming meals
- Throughout the process of cooking up foodstuffs
- When someone is sneezing, coughing, or rubbing their itchy nose
- Afore and following the care of a patient
- After coming out from lavatories
Hence, to stay safe, it is important to scrub hands with soap preferably with medicated ones, like Dettol, and lather up for at least 20 seconds, before washing thoroughly with clean water.
2. Enhanced Nourishment with Balanced Meals
Senior citizens may develop a weak immune system of fragile bones and muscular disabilities, due to the deficiency of vital vitamins, and altered food habits. Thus, elderly persons should specifically follow tips to boost immune system by consuming a balanced diet four times a day comprising of vitamins, proteins, fibers, carbohydrates, and fats.
3. Vegetables and Fruits
The green leafy veggies of spinaches like kale, lettuces, broccoli, beetroots, carrots, turnips, and legumes are packed with fibers and antioxidants.
Besides, they are also abundant in vitamins; especially broccoli is rich in Vitamin A, C, and E. Capsicums, especially the red bell varieties are full of Vitamin A keeping the eyes and skin active.
Additionally, regular intake of turmeric and ginger helps to curb inflammatory issues, deep-rooted pain, lower bad cholesterol (LDL), enhance healing functions, and restore deformed cells in aged individuals. Further, garlic also can reduce high blood pressure in elderly persons.
Wholesome fruits consist of apples, guavas, berries, almonds, hazelnuts, papaya, strawberries, kiwi, are rich in Vitamins C, E, potassium, magnesium, B-vitamins. Besides, citrus fruits like oranges, lemons, grapefruit, limes, and tangerines are boosted with Vitamin C which enhances white blood cells helpful for combating diseases and increase immune system of senior citizen.
4. Whole Grains
These comprise of brown rice, quinoa, cereals, oatmeal, and sunflower seeds, among others packed with Vitamins B and E. Seniors can enjoy their breakfast with oatmeal topped with blueberries, and have some sunflower seeds mixed salads.
5. Protein
Elderly persons can intake lean proteins like an oyster, tuna, salmon, soy-protein, turkey, sliced chicken without skin, and non-fatty portions of beef. Besides, plain yogurt, fat-free cottage cheese, peanut butter in powdery form, and also peas, beans, and lentils can be consumed for adequate protein intakes.
6. Health Supplements
Supplements like, ginseng aids to enhance the brain functionalities, and even cure chronic eczema. Besides, flaxseed and milk thistle are some other varieties of herbal health supplements.
7. Liquid Intakes
In conformity with the tips to boost immune system, seniors are advised to drink at a minimum of 8 full-glasses of water daily to mitigate the threats of cold or influenza. Besides, tea, especially green tea is boosted with antioxidants helpful in developing germ removing capability in human cells.
8. Sleep Well
Most elderly persons suffer from sleeplessness, giving rise to critical ailments like cardiac problems, flabbiness, and enhanced stress level. It is advisable to sleep at least seven hours regularly for adequate production of cytokines protein in the body, helps to avoid various ailments, and increase immune system of senior citizen.
Besides, restricted consumption of caffeine-rich tea and coffee is advised, as excessive drinking can cause insomnia.
9. Meditate to Remove Stress
One of the smartest tips to boost immune system is to mitigate the effects of stress by practicing meditation regularly. Hence, aged persons can relax through yoga, meditation, deep breathing exercises, and also Tai Chi, under the suitable guidance of an expert.
Seniors can practice by closing their eyes and concentrate for 10 to 15 minutes, thereby soothing their minds by psychological communicative therapy. In this way, they can mitigate the effects of negative thoughts and bring forth more positive consciousness in their life.
Seniors should practice low-intensity exercises only, rather than lifting weights. Hence, two hours of daily resistance drills, light stretching, and walking for 20 minutes in the morning and evening gives enhanced flexibility and positivity in the mind.
10. Be Socially Involved
One of the major problems growing with old age is the feeling of social isolation, which increases the stress level and harms the overall immune system of senior citizens. To overcome this situation, elderly persons can keep in touch with their loved ones through calls, sending text messages, and also by video calls supported under Whatapp, Skype, or Zoom.
Besides, they can also engage in various club functions, attend local social events by volunteering, thereby staying active and removing any stress syndromes.
11. Avoid Smoking and Alcohol
Both smoking and alcohol can cause excessive harm to the immune system, making it more risk-prone to deadly viruses. Now puffing can endanger the health by increasing the chances of cardiac problems, respiratory issues, type 2 diabetes, and even osteoporosis. Besides, seniors can catch flu and influenza more quickly, due to excessive smoking.
Again, elderly persons should reduce their alcohol intake level, as too much drinking can disrupt their normal immunity, and make way for various ailments. It is sensible to limit liquors to a maximum of 2 drinks per day for men, while women can only drink a single glass in a day.
Final Verdict
Thus, senior citizens should take a dynamic stand and change their perspectives to reduce depression, and enhance the immunity level of their body process.
Hence, it is required to follow a synchronized system of healthy food habits, regular exercises, with meditation, get sound sleep and be socially involved to maintain a cheerful life, and increase immune system of senior citizens.
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