Regardless of your age, it is important to take care of your body and prevent disease.
But
if you're 65 or older, something as simple as the flu or a cold can
progress and lead to complications. This includes secondary infections
such as pneumonia, bronchitis, ear infections or sinus infections. If
you suffer from chronic conditions such as asthma or diabetes,
respiratory disease can make them worse.
That's why it's important to make healthy choices to boost your immune system and reduce your chances of getting sick.
Follow these nine tips to stay healthy all year round.
1. Be active
Physical
activity strengthens the immune system. The more you move, the more
your body is able to fight inflammation and infection.
The activity you participate in doesn't have to be strenuous. Low-impact exercises are also effective.
You
might consider cycling, walking, swimming, or low-impact aerobics. If
you can, engage in moderate-intensity exercise for about 20 to 30
minutes a day to reach the recommended total of 150 minutes per week.
Also, strengthen your muscles by lifting weights or doing yoga.
2. Take supplements as needed
Certain
supplements help support a healthy immune system. Always ask your
doctor if it is safe before taking a supplement, especially if you are
taking prescription medications. Some supplements they may recommend
include calcium, vitamin D, vitamin B6, or vitamin B12.
Take dietary supplements or multivitamins as directed to boost your immune system.
3. Eat healthy
A
diet rich in fruits, vegetables and lean meat also strengthens your
immune system and protects against harmful viruses and bacteria that
cause disease. Fruits and vegetables are good sources of antioxidants.
Antioxidants protect your cells from damage and keep your body healthy.
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 alcohol intake. Ask your doctor about a safe amount of alcohol to drink per day or week.
4. Wash your hands often
Washing
your hands regularly is another great way to stay healthy all year
round. Viruses can live on surfaces for up to 24 hours. It is possible
to get sick if you touch a surface covered with the virus and
contaminate your hands and then touch your face.
Wash
your hands with warm, soapy water frequently and for at least 20
seconds. Do not touch your nose, face and mouth with your hands.
You
can also protect yourself by using antibacterial hand sanitizer when
you can't wash your hands. Also, frequently disinfect surfaces around
your home and workstation.
5. Learn to manage stress
Chronic
stress increases the body's production of the stress hormone cortisol.
Too much cortisol can disrupt various functions in your body, including
your immune system.
To
reduce stress, increase physical activity, get enough sleep, set
reasonable expectations, and explore relaxing and enjoyable activities.