1. Get active
Physical activity is an immune system boosterTrusted Source. The more you move, the more your body can fight infection.
The activity you partake in doesn’t have to be strenuous. Low-impact exercises are effective, too.
You might consider biking, 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 a weekTrusted Source. Also, strengthen your muscles by lifting weights or doing yoga.
Learn more about the effect of exercise on the immune system.
2. Supplements
Some supplements help support a healthy immune system. For example, vitamin D plays a vital role in immune function and can reduce the riskTrusted Source of ICU hospitalization from COVID-19 infection.
Other supplements that can help maintain good healthTrusted Source in older adults include:
vitamin C
vitamin E
selenium
vitamin B12
calcium
Before taking a supplement, always ask your doctor if it’s safe, especially if you’re taking a prescription medication.
Discover 15 supplements with immune-boosting effects.
3. Diet changes
A balanced diet rich in fruits, vegetables, and lean meats can support overall good health and support the immune systemTrusted Source.
Fruits and vegetables are often good sources of antioxidants, which protect your cells from damage and keep your body healthy. Meanwhile, protein helps maintain muscle and bone mass and supports immune function. Protein consumption is particularly importantTrusted Source for older adults to support strength, mobility, and quality of life.
You should also limit your consumption of sugary, salty, and fatty foods. Reducing alcohol intake can also help support good health into old age.
Learn more about how dietary needs change as people age.
4. Wash your hands frequently
Washing your hands regularly is another excellent way to stay healthy year-round. Viruses, including COVID-19 can live on surfaces for several daysTrusted Source. It’s possible to become ill if you touch a virus-covered surface and contaminate your hands, and then touch your face.
Wash your hands with warm soapy water for at least 20 secondsTrusted Source. Avoid touching your nose, face, and mouth with your hands.
You can also protect yourself using antibacterial hand sanitizer when you cannot wash your hands. Also, disinfect surfaces around your home and workstation frequently.
Follow our 7 steps to proper handwashing here.
5. Learn how to manage stress
Chronic stress increases your body’s production of the stress hormone cortisol. Too much cortisol can disrupt different functions in your body, including your immune system.
To reduce stress, increase physical activity, get plenty of sleep, set reasonable expectations for yourself, and explore relaxing enjoyable activities.
