The Senior's Guide to Year-Round Health

However, even a little illness like the flu or a cold can worsen in people 65 and older and cause consequences. This includes concomitant illnesses such sinusitis, bronchitis, ear infections, pneumonia, and bronchitis. A respiratory disease can exacerbate chronic conditions like diabetes or asthma in people who already have them.

As a result, it's critical to make healthy decisions in order to boost your immune system and lower your risk of being sick.

To keep healthy all year long, remember these nine suggestions.

1. Exercise

An immune system booster is exercise. Your body's ability to combat infection and inflammation increases with exercise.

You don't have to engage in a difficult activity. Exercises with less impact are also effective.

Consider low-impact aerobics, riding, walking, or swimming. If you can, work out at a moderate intensity for 20 to 30 minutes each day to meet the suggested weekly total of 150 minutesTrusted Source. Strengthen your muscles further by engaging in yoga or weightlifting.

Find the exercise programme that feels the greatest for you and modify it.

2. Take any essential supplements.

A healthy immune system is supported by several nutrients. Always check with your doctor to make sure a supplement is safe before using it, especially if you're also taking prescription medicine. They might suggest calcium, vitamin D, vitamin B6, or vitamin B12 as supplements.

As directed, take multivitamins or supplements to strengthen your immune system.

3. Consume a balanced diet

Diets high in fruits, vegetables, and lean meats also strengthen your immune system and shield you from contagious viruses and bacteria. Antioxidants are found in large quantities in fruits and vegetables. Antioxidants keep your body healthy and guard your cells from harm.

You should also limit your consumption of sugary and fatty foods, which can trigger inflammation in the body and lower your immune system.

In addition, limit your intake of alcohol. Ask your doctor about safe amounts of alcohol to drink per day or week.

4. Regularly wash your hands

Another fantastic year-round health tip is to wash your hands frequently. Viruses can survive for up to 24 hours on surfaces. If you touch something with a virus on it, contaminate your hands, and then touch your face, you could get sick.

Wash your hands frequently, for at least 20 seconds, with warm, soapy water. Do not touch your mouth, nose, or face with your hands.

When you are unable to wash your hands, you can still protect yourself by using antibacterial hand sanitizer. Additionally, sanitise the surfaces in your house and at your desk frequently.

5. Acquire stress management skills

Your body produces more cortisol when you are under constant stress. Your immune system might be compromised by having too much cortisol in your body.

should explore stress-relieving, fun activities, improve your physical activity, get plenty of rest, and set realistic expectations for yourself.

6. Get lots of sleep

Not only does sleep help you feel less stressed, but it also helps your body heal. This is why obtaining enough sleep might lead to a stronger immune system, which will make it simpler for your body to fight off illnesses.

As you age, sleep becomes even more crucial since it helps with memory and focus. Aim for a minimum of seven to nine hours of sleep each night.

Consult your doctor if you're having sleep issues so they can determine the root of the problem. Inactivity during the day and too much coffee are two causes of sleeplessness. Alternatively, it can be a symptom of a health issue like sleep apnea or restless legs syndrome.

7. Take precautions to avoid infections

Another strategy to keep healthy all year long is to receive yearly vaccines. Consult your doctor about receiving a high-dose or adjuvant flu vaccine if you are 65 years of age or older.

In the US, the flu season lasts from October through May. The vaccine takes around two weeks to take action, and it lowers the risk of the flu by 40% to 60%. When the vaccine strains and the circulating strains match, the source is considered reliable.

You should receive the vaccine annually since the flu virus changes every year. To prevent pneumonia and meningitis, you might also discuss obtaining pneumococcal immunisations with your doctor.

8. Arrange annual examinations

You may stay healthy by making an appointment for a yearly checkup. If you are worried about your health, always talk to your doctor.

Diabetes and high blood pressure are two conditions that may go undiagnosed. Your doctor can identify any issues early on thanks to routine physical exams. Early intervention could help you avoid long-term issues.

See your doctor right away if you get any symptoms of the flu or a cold. Adults over the age of 65 may experience difficulties from the flu virus. As we get older, our immune systems become less effective at fighting off viruses.

A doctor can prescribe an antiviral to lessen the severity and duration of flu symptoms if you visit them within the first 48 hours after developing symptoms.

9. Keep distance from sick persons.

Avoiding being around ill individuals all year round is another method to keep yourself safe. It's simpler to say than to do. However, if there is a flu outbreak in your area, restrict your contact with sick individuals and stay away from crowded places until things get better.

If you must go outside, shield your face by donning a mask. Wear gloves and a face mask while caring for someone who has the flu, and wash your hands frequently.

As you get older, diseases like the flu can be harmful. Even while you can't always avoid being sick, being proactive can help your immune system.

A robust immune system can keep you healthy all year long and reduce your susceptibility to infections.