Do you feel like you get sick more often now than you did when you were younger? Does it take longer for you to recover when you’re under the weather?
As you age, your immunity — your body’s defense system — tends to weaken.
“Just as you may not be as fast as you were in your 20s, your immune system doesn’t work as efficiently,” explains Aaron E. Glatt, MD, chairman of the department of medicine at South Nassau Communities Hospitals.
But don’t worry too much. “Compared to many other bodily functions, most people’s immune systems actually perform quite well at any age,” says Glatt. For the most part, our immune systems function well enough to keep our risk for infection and illness relatively normal. Plus, regardless of your age, there are plenty of things you can do to maintain good health.
It’s a complex network of cells, tissues, and organs that work together to defend your body against harmful pathogens, like bacteria.
Why does immunity tend to decrease as you get older? This is still somewhat of a mystery.
“The medical field is still working to understand exactly how and why immunity declines with age,” says immunity researcher Kira Rubtsova, PhD, from National Jewish Health in Denver.
One thing researchers do know is that most older adults:
Don’t respond as effectively to vaccines: Aging leads to a decrease in T cells, which are responsible for attacking harmful cells and remembering invaders for future defense. Because older individuals produce fewer T cells, many vaccines require updated versions to be effective.
The shingles vaccine is an exception to this rule, which is why it’s highly recommended for seniors.
Are more prone to illness: With fewer immune cells and decreased communication between cells, the immune response is slower in older individuals.
Heal slower from injuries, infections, and illnesses: A decline in immune cell production, including white blood cells, can result in delayed healing processes.
There isn’t a specific age when immunity starts to decline.
“It’s like getting gray hair — it varies for each person,” says Rubtsova. There’s no definitive test to determine if your immune system is functioning optimally. “While there are immune markers that can be tested, it’s not as straightforward as screening for conditions like heart disease,” explains Glatt.
This is why it’s crucial to see your doctor regularly and seek medical assistance if you experience frequent illness or have difficulty recovering from injuries or illnesses.
Take care of your health: If you have conditions like diabetes or arthritis, follow your doctor’s advice. “Maintaining good control of conditions like diabetes puts less strain on your immune system,” says Glatt.
Get adequate sleep: Lack of sleep or poor-quality sleep can weaken immunity, even in young, healthy individuals. It’s recommended to aim for at least 7 hours of sleep per night. If you experience sleep issues, such as snoring or difficulty sleeping, consult your doctor to rule out any underlying sleep disorders.
Reduce stress: Prolonged stress can diminish immune function. “Constant worry takes a toll on your body,” says Wolf-Klein. Stress can lead to other issues, like poor sleep and an unhealthy diet, both of which can impact immunity.
Avoid sick individuals: Older individuals should be cautious around germs as they are more susceptible to illness. When near people with contagious conditions, such as the cold or flu, maintain distance and practice proper hand hygiene.
Stay up to date on vaccinations: Despite reduced efficacy in older individuals, vaccines remain essential in lowering the risk of serious illnesses like the flu and pneumonia. Consult your doctor to ensure you are current on your vaccinations.
Stay active: Regular exercise helps strengthen your immune system. Research suggests that exercise improves cell mobility, allowing them to function more effectively.
Eat a balanced diet: While there isn’t a specific diet that boosts immunity, consuming a variety of vitamin- and mineral-rich foods, such as fresh fruits and vegetables, supports overall bodily function, including the immune system. A healthy diet can also help maintain a healthy weight, reducing stress on the body and enhancing immunity.
Avoid smoking: Smoking weakens the body’s immune response, making individuals more susceptible to illness and infection. Consult your doctor for assistance in quitting smoking.