How to strengthen immunity after 60

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How to strengthen immunity after 60: a comprehensive health and longevity guide

I. Age -related changes and immune system: what happens after 60 years

Age is one of the key factors affecting the state of the immune system. Over time, natural changes occur that reduce the effectiveness of the body’s protective mechanisms, making people over 60 years old more susceptible to infections and diseases. Understanding these changes is the first step to strengthen immunity and maintain health in old age.

1. Involution thymus: Timus, the iron responsible for the ripening of T-lymphocytes (cells playing a key role in cellular immunity) is undergoing involution-reducing size and activity. This leads to a decrease in the number of new T cells that can recognize and destroy pathogens. The number of naive T cells (cells that have not yet encountered antigens) decreases, and the number of T cells of memory (cells that have already encountered antigens and can quickly respond to a second infection) increases. However, the functionality of these T-cells of memory can be reduced.

2. Reduced bone marrow function: The bone marrow is a place of formation of all blood cells, including cells of the immune system (leukocytes, lymphocytes, monocytes, etc.). With age, the bone marrow becomes less effective in the production of new cells, which leads to a decrease in the total number of immune cells and the deterioration of their functional capabilities. This is especially true for the development of b-lymphocytes responsible for the production of antibodies.

3. Reducing the activity of phagocytes: Phagocytes (monocytes, macrophages, neutrophils) – cells that absorb and destroy pathogens. With age, the activity of phagocytes decreases, which makes the body less capable and effectively respond to infections. The migration rate of phagocytes to the focus of inflammation, as well as their ability to phagocytosis and the destruction of pathogens, is reduced.

4. Deterioration of the function of natural killers (NK cells): NK cells are lymphocytes that destroy cells infected with viruses or malignant tumors. With age, the activity of NK cells decreases, which increases the risk of viral infections and oncological diseases. The ability of NK cells is reduced to recognize and destroy target cells.

5. Chronic inflammation of low intensity (Inflammaging): With age, the body develops chronic inflammation of low intensity, which can damage tissues and organs, as well as reduce the effectiveness of the immune system. This process is associated with the accumulation of damaged cells, a change in intestinal microbiots and other factors. An increased level of inflammatory cytokines (for example, IL-6, TNF-α) can suppress the function of immune cells.

6. Reducing antibodies: B-lymphocytes are responsible for the production of antibodies that neutralize pathogens. With age, the quantity and functionality of b-lymphocytes decreases, which leads to a decrease in antibodies and a deterioration in the immune response to vaccines. The variety of antibodies decreases, which makes the body less capable of recognizing new pathogens.

7. Change of intestinal microbiots: The intestinal microbiota plays an important role in maintaining immunity. With age, the composition of microbiots may change, which leads to a decrease in the number of beneficial bacteria and an increase in the number of harmful bacteria. This can lead to chronic inflammation and a decrease in the efficiency of the immune system.

8. Violation of the function of barrier organs: The skin, the mucous membranes of the respiratory tract and intestines are barriers that protect the body from the penetration of pathogens. With age, the function of these barriers can be violated, which increases the risk of infections. For example, the skin is thinner, the secretion of mucus in the respiratory tract decreases, the integrity of the intestinal barrier is disturbed.

Understanding these age -related changes allows you to develop strategies aimed at strengthening immunity and maintaining health in old age.

II. Power to strengthen immunity after 60 years

Proper nutrition is the cornerstone of a strong immune system at any age, but especially important after 60 years. A balanced diet rich in vitamins, minerals and other nutrients is necessary to maintain the activity of immune cells and protection against infections.

1. Vitamin D: Vitamin D plays an important role in the regulation of the immune system. It contributes to the activation of T cells and macrophages, and also has anti-inflammatory properties. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer. The recommended daily dose of vitamin D for people over 60 is 800-1000 IU. Sources of vitamin D: fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, juices, porridge), vitamin D additives. It is important to consult a doctor before taking vitamin D additives to determine the optimal dose.

2. Vitamin C: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also stimulates the production of leukocytes and improves their function. The recommended daily dose of vitamin C for people over 60 is 75-90 mg. Sources of vitamin C: citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, cranberries), vegetables (pepper, broccoli, Brussels cabbage), kiwi.

3. Vitamin E: Vitamin E is also an antioxidant and plays an important role in maintaining immunity. It protects cells from oxidative stress and improves the function of T cells. The recommended daily dose of vitamin E for people over 60 is 15 mg. Sources of vitamin E: vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocado, spinach.

4. Zinc: Zinc is necessary for the normal function of immune cells, especially T cells and NK cells. Zinc deficiency is associated with an increased risk of infections and slow healing wounds. The recommended daily dose of zinc for people over 60 is 8-11 mg. Sources of zinc: seafood (oysters, crabs, lobsters), meat (beef, pork, chicken), legumes (beans, lentils, chickpeas), nuts (cashews, almonds), seeds (pumpkin, sunflower).

5. Selenium: Selenium is an antioxidant and plays an important role in maintaining immunity. It is necessary for the normal function of glutathioneperoxidase, an enzyme that protects cells from oxidative stress. The recommended daily dose of selenium for people over 60 is 55 μg. Sources of Selena: Brazilian nuts, tuna, sardines, eggs, chicken, mushrooms.

6. Probiotics and prebiotics: Probiotics are living microorganisms that benefit health when consumed in sufficient quantities. Prebiotics are undigested dietary fiber that serve as food for probiotics. Probiotics and prebiotics contribute to maintaining a healthy intestinal microbiots, which, in turn, strengthens the immunity. Sources of probiotics: yogurt, kefir, sauerkraut, kimchi, tea mushroom. Sources of prebiotics: garlic, onions, onions, asparagus, bananas, apples, oats.

7. Protein: Protein is necessary for the construction and restoration of tissues, as well as for the production of immune cells and antibodies. The recommended daily protein dose for people over 60 years old is 1-1.2 grams per kilogram of body weight. Sources of protein: meat (beef, pork, chicken), fish, eggs, dairy products (milk, yogurt, cheese), legumes (beans, lentils, chickpeas), nuts, seeds.

8. Omega-3 polyunsaturated fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can improve the function of immune cells. Sources of omega-3 fatty acids: fatty fish (salmon, tuna, mackerel, sardines), linen seed, chia seeds, walnuts.

9. Phytonutrients: Phytonutrients are plant compounds that have antioxidant, anti -inflammatory and other useful properties. They are found in fruits, vegetables, herbs and spices. The use of a variety of fruits and vegetables will provide the body with a wide spectrum of phytonutrients. Examples of phytonutrients: carotenoids (carrots, pumpkin, sweet potatoes), flavonoids (berries, tea, apples), polyphenols (grapes, grenade, coffee), sulforafan (broccoli, Brussels cabbage).

10. Limiting sugar consumption and processed products: High consumption of sugar and processed products can suppress the function of the immune system. Sugar can contribute to the development of chronic inflammation and a decrease in the activity of immune cells. Processed products often contain little nutrients and many harmful additives that can negatively affect health.

11. Sufficient water consumption: Water is necessary to maintain the normal function of all body systems, including the immune system. Dehydration can weaken the immune system. It is recommended to drink at least 8 glasses of water per day.

12. Individual approach to nutrition: It is important to consider individual needs and characteristics of the body when compiling a diet. People with chronic diseases, allergies or other health conditions need to consult a doctor or nutritionist to develop an individual nutrition plan.

Proper nutrition is an investment in health and longevity. A balanced diet rich in vitamins, minerals, probiotics and other beneficial substances will help strengthen immunity and protect the body from diseases.

III. Physical activity to strengthen immunity after 60 years

Regular physical activity is another important factor that helps strengthen immunity after 60 years. Moderate physical activity improve blood circulation, reduce stress and stimulate the immune system.

1. Improving blood circulation: Physical activity improves blood circulation, which contributes to more efficient delivery of immune cells and other substances to organs and tissues. Improving blood circulation also helps to remove toxins and waste from the body.

2. Reducing stress levels: Stress can suppress the function of the immune system. Physical activity helps to reduce stress through the production of endorphins, which have an analgesic and sedative effect.

3. The stimulation of the immune system: Moderate physical activity stimulate the immune system, increasing the number of leukocytes and NK cells, as well as improving their function.

4. Maintaining a healthy weight: Obesity can negatively affect the immune system. Physical activity helps to maintain healthy weight, which helps to strengthen immunity.

5. Physical activity recommendations: For people over 60 years old, it is recommended to devote at least 150 minutes a week of moderate aerobic activity (for example, fast walking, swimming, cycling) or 75 minutes a week of intensive aerobic activity (for example, running, dancing, aerobics). It is also recommended to perform exercises to strengthen muscles at least twice a week.

6. Types of physical activity:

   • Walking: Walking is one of the simplest and most affordable types of physical activity. It does not require special equipment and can be easily included in everyday life. It is recommended to start with short walks and gradually increase their duration and intensity.
   • Swimming: Swimming is an excellent type of physical activity for people with joint problems, since water reduces the load on the joints. Swimming improves blood circulation, strengthens the muscles and increases endurance.
   • Cycling: Cycling is another type of physical activity with a low load on the joints. It improves the cardiovascular system and strengthens the muscles of the legs.
   • Dancing: Dancing is a fun and effective way to improve physical shape and strengthen immunity. Dancing improve coordination, balance and flexibility.
   • Yoga and Tai-Chi: Yoga and Tai-Chi are types of physical activity that combine physical exercises with breathing techniques and meditation. They improve flexibility, balance, reduce stress and strengthen immunity.
   • Muscle strengthening exercises: Muscle strengthening exercises help maintain muscle mass and strength, which is important to maintain physical activity and health in old age. Examples of exercises to strengthen muscles: squats, push -ups, pull -ups, exercises with dumbbells or elastic ribbons.

7. Precautions: Before starting physical activity, it is recommended to consult a doctor, especially if you have any chronic diseases. Start with moderate loads and gradually increase their intensity and duration. It is important to monitor your well -being and stop exercises when pain or discomfort appears.

Regular physical activity is the key to health and longevity. Moderate physical activity will help strengthen immunity, improve overall well -being and improve the quality of life.

IV. Sleep and immunity after 60 years

A qualitative dream plays a decisive role in maintaining the health of the immune system, especially after 60 years. During sleep, the body is restored and regenerated, and important immune cells and cytokines are produced.

1. Restoration and regeneration: During sleep, the body is restored and regenerated, which is necessary to maintain the health of all body systems, including the immune system.

2. Production of immune cells and cytokines: During sleep, there is an active production of immune cells (leukocytes, lymphocytes, NK cells) and cytokines (proteins that regulate the immune system). The lack of sleep can lead to a decrease in the quantity and activity of these cells and cytokines, which weakens immunity.

3. Reducing stress levels: The lack of sleep can increase the level of stress, which inhibits the function of the immune system.

4. Recommendations for sleep: For people over 60 years old, it is recommended to sleep at least 7-8 hours a day. It is important to observe sleep mode, go to bed and wake up at the same time every day, even on weekends.

5. Tips for improving sleep:

   • Create a comfortable sleeping atmosphere: The bedroom should be quiet, dark and cool.
   • Observe sleep mode: Lie down and wake up at the same time every day.
   • Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
   • Do not eat heavy food before bedtime: Heavy food can make it difficult to fall asleep.
   • Take relaxing classes before bedtime: Reading, meditation, warm bath can help relax and fall asleep.
   • Avoid using electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin, sleep hormone.
   • Contactly engage in physical activity: Physical activity improves sleep, but avoid intense training before bedtime.

6. Causes of sleep disturbance: Many factors can violate sleep, including stress, anxiety, depression, chronic diseases, drugs and restless legs syndrome.

7. Consult a doctor: If you have sleep problems, consult a doctor. The doctor can identify the cause of sleep disturbance and prescribe the appropriate treatment.

High -quality sleep is an essential for strong immunity. Provide yourself enough sleep to maintain health and defend yourself from diseases.

V. Stress control to strengthen immunity after 60 years

Chronic stress can have a destructive effect on the immune system, especially after 60 years. Stress suppresses the function of immune cells, increases the level of inflammation and increases the risk of infections.

1. Suppression of the function of immune cells: Stress releases stress hormones, such as cortisol and adrenaline, which can suppress the function of immune cells (leukocytes, lymphocytes, NK cells).

2. Increase in the level of inflammation: Stress can contribute to the development of chronic inflammation of low intensity, which can damage tissues and organs, as well as reduce the effectiveness of the immune system.

3. Increase in the risk of infections: Stress weakens immunity, which increases the risk of infections.

4. Stress management techniques:

   • Meditation: Meditation is a practice that helps to calm the mind and reduce stress. Regular meditation can improve sleep, reduce blood pressure and strengthen immunity.
   • Respiratory exercises: Respiratory exercises help to relax and reduce stress. Deep breathing can slow down the heart rhythm and reduce blood pressure.
   • Yoga and Tai-Chi: Yoga and Tai-Chi are types of physical activity that combine physical exercises with breathing techniques and meditation. They improve flexibility, balance, reduce stress and strengthen immunity.
   • Conducting time in nature: Conducting time in nature can reduce stress and improve mood. Studies have shown that nature stay can reduce the level of cortisol and increase the activity of NK cells.
   • Social support: Communication with friends and family can help reduce stress and improve overall well -being. Social support can provide a sense of safety and affiliation.
   • Hobbies and interests: The lesson for your favorite thing can help distracted from stress and improve mood.
   • Time management: Planning and organization of time can help reduce the level of stress associated with a lack of time.
   • Positive thinking: Positive thinking can improve mood and reduce stress.

5. Signs of chronic stress: It is important to recognize signs of chronic stress, such as fatigue, irritability, sleep problems, headaches, abdominal pain and changes in appetite.

6. Contact a specialist: If it is difficult for you to cope with stress yourself, contact a specialist (psychologist, psychotherapist).

Stress management is an important part of maintaining health and strengthening immunity. Learn stress management techniques and implement them in your daily life.

VI. Vaccination after 60 years

Vaccination is one of the most effective ways to protect against infectious diseases. After 60 years, vaccination becomes especially important, since the immune system weakens with age, and the risk of developing complications from infections increases.

1. Why vaccination is important after 60 years:

   • Weakening of the immune system: With age, the immune system weakens, which makes people over 60 years old more susceptible to infections.
   • Increased risk of complications: In people over 60 years old, complications from infectious diseases, such as pneumonia, influenza and encircling lichen, are more likely to develop.
   • Protection against serious diseases: Vaccination can protect against serious diseases and prevent their complications.

2. Recommended vaccines for people over 60:

   • Influenza vaccine: The flu can be a serious disease for people over 60 years old. The flu vaccination is recommended annually.
   • Vaccine against pneumococcal infection: Pneumococcal infection can cause pneumonia, meningitis and other serious diseases. Vaccination against pneumococcal infection is recommended for all people over 65 years old, as well as people with certain chronic diseases.
   • Vaccine against enclosing lichen: Enjoying lichen is a painful condition that is caused by the winds of chickenpox. Vaccination against girdle lichen is recommended for all people over 50 years of age.
   • Vaccine against tetanus, diphtheria and pertussis (TDAP): Tetanus, diphtheria and pertussis are serious bacterial infections. TDAP revaccination is recommended every 10 years.
   • Covid-19 vaccine: Covid-19 can be especially dangerous for people over 60 years old. Vaccination against Covid-19 is recommended for all people over 5 years old, with booster doses according to the recommendations of doctors.

3. Vaccines safety: Vaccines are safe and effective. Most people do not experience any serious side effects after vaccination.

4. Consult a doctor: Consult a doctor to find out which vaccines are recommended for you. The doctor can evaluate your history and determine which vaccines will be most useful for you.

Vaccination is a simple and effective way to protect yourself from infectious diseases. Make sure you have received all the necessary vaccines.

VII. Avoiding bad habits to strengthen immunity after 60 years

Bad habits, such as smoking and alcohol abuse, can have a negative effect on the immune system and increase the risk of infections.

1. Smoking: Smoking damages the lungs and reduces the function of immune cells, which increases the risk of respiratory tract infections. Smoking also increases the risk of chronic diseases such as cancer and cardiovascular diseases.

2. Alcohol abuse: Alcohol abuse suppresses the function of immune cells and increases the risk of infections. Alcohol can also damage the liver and other organs.

3. Recommendations:

   • Refuse smoking: Refusal of smoking is one of the most important steps that you can take to improve your health.
   • Limit alcohol consumption: Moderate alcohol consumption (no more than one drink per day for women and no more than two drinks per day for men) can be acceptable, but alcohol abuse should be avoided.

Avoiding bad habits is an important step towards strengthening immunity and maintaining health.

VIII. Regular medical examinations to strengthen immunity after 60 years

Regular medical examinations are important for the identification and treatment of diseases in the early stages, as well as to monitor the state of the immune system.

1. Early detection of diseases: Regular medical examinations allow you to identify diseases in the early stages, when treatment is most effective.

2. Control over the state of the immune system: The doctor can evaluate the state of your immune system and identify any violations.

3. Prevention recommendations: The doctor can give recommendations on the prevention of diseases and strengthen immunity.

4. Recommended medical examinations for people over 60:

   • Annual medical examination: An annual medical examination includes a general examination, measurement of blood pressure, blood and urine test.
   • Cancer screening: Cancer screening includes mammography, colonoscopy, blood test for prostat-specific antigen (PSA) and other tests.
   • Osteoporosis screening: Osteoporosis screening includes bone densitometry (Dexa scanning).
   • Diabetes screening: Diabetes screening includes a blood test for glucose.
   • Screening for cardiovascular diseases: Screening for cardiovascular diseases includes cholesterol measurement and electrocardiogram (ECG).

5. Consult a doctor: Consult a doctor to find out what medical examinations are recommended for you.

Regular medical examinations are an important part of maintaining health and strengthening immunity.

IX. Maintaining healthy hygiene to strengthen immunity after 60 years

Compliance with personal hygiene rules helps prevent the spread of infections and strengthen immunity.

1. Regular hand washing: Regular washing of hands with soap and water is one of the most effective ways to prevent the spread of infections. Wash your hands after visiting public places, before eating and after visiting the toilet.

2. Covering the mouth and nose with coughing and sneezing: Cover your mouth and nose with an elbow or a napkin when coughing and sneezing.

3. Avoiding touch to face: Avoid touching your face, especially to the eyes, nose and mouth.

4. Regular cleaning of the house: Regular cleaning of the house helps to remove dust, dirt and microbes.

5. Vaccination: Vaccination helps to protect against infectious diseases.

Compliance with personal hygiene rules is a simple and effective way to strengthen immunity and prevent the spread of infections.

X. Additional strategies to strengthen immunity after 60 years

In addition to the main recommendations, there are other strategies that can help strengthen immunity after 60 years.

1. Maintaining a healthy weight: Obesity can negatively affect the immune system.

2. Optimization of vitamin D level: Vitamin D plays an important role in the regulation of the immune system.

3. Consumption Probiotic: Probiotics help to maintain a healthy bowel microbiota, which, in turn, strengthens the immunity.

4. Consumption of products rich in antioxidants: Antioxidants protect the cells from damage by free radicals.

5. Stress management: Chronic stress can suppress the function of the immune system.

6. Sufficient amount of sleep: High -quality sleep is important for maintaining the health of the immune system.

7. Regular physical activity: Moderate physical activity stimulate the immune system.

8. Avoiding smoking and alcohol abuse: Harvesting habits can have a negative effect on the immune system.

9. Maintaining social activity: Communication with friends and family can help improve mood and reduce stress.

10. Training and self -education: Learn more about health and immune system.

The use of these strategies will help strengthen immunity, improve overall well -being and improve the quality of life after 60 years. It is important to remember that strengthening immunity is a process that requires time and effort. Do not expect instant results, be patient and consistent.