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Recent research shows that even if you feel fit and healthy, immune system You may be aging faster than you think, which can increase your risk of infections and immune-related diseases.
“Like all aging, immune aging means that our immune systems become weaker, make more mistakes, and become less effective at protecting us from infection. get older,” Dr. Chris Rose, a California nutritional biochemist and longevity expert, told FOX News Digital.
As the immune system ages, immune cells are no longer able to perform important functions such as fighting infections and destroying cells. cancer cells Rose, CEO and co-founder of Mimio Health in San Francisco, says it can also help heal wounds.
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“After the age of 35, our immune system is no longer able to adapt to new antigens, allergens and other inflammatory stimuli. The thymus gland, which is responsible for the production of T cells, also gradually shrinks. This means that our immunity and ability to respond to new infections declines with age,” the doctor added.
Inflammation is a major factor in immune dysfunction, leading to a phenomenon that many experts refer to as “inflammation.”
Most people begin to experience a “visible decline in immunity” by their late 30s to early 40s, experts say, but certain lifestyle changes to boost metabolic health can significantly slow down the decline. (St. Petersburg)
“Low-grade inflammation promotes many age-related diseases, from cardiovascular disease to neurodegeneration,” says Dr. Pooja Gidwani, a dual board certified physician in internal medicine and medicine. obesity medicine Speaking to FOX News Digital in Los Angeles.
Signs of immune system aging
Signs of a weakened immune system include an increase in infections and colds, slower wound healing, and slower exercise and recovery from injuries, Rose said.
Fatigue, joint stiffness, pain, viral flare-ups, and decreased strength. Reaction to vaccine It may also indicate a weakened immune system.
5 ways to slow immune aging
Gidwani says most people begin to experience a “visible decline in immunity” by their late 30s to early 40s, but certain lifestyle changes to boost metabolic health can significantly slow down the decline.
“A youthful immune system is not about not getting sick, but about recovering quickly, effectively controlling inflammation, and maintaining the energy and cognitive clarity that define long-term vitality,” she said.
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Experts shared the following strategies to slow down the aging of your immune system.
No. 1: Optimize nutritional diversity
Mr. Gidwani emphasizes the importance of: nutrient diversityit’s not just about healthy eating. She recommends incorporating a variety of plants, proteins, and healthy fats every day.
“A wide variety of polyphenols, fiber, and omega-3 fats nourish the gut microbiome and train and regulate immune cells,” she says. “About 70% of your immune system resides in your gut, so microbial diversity directly predicts immune resilience.”
As the immune system ages, immune cells are no longer able to perform important functions such as fighting infections, destroying cancer cells, and healing wounds. (St. Petersburg)
Diet plays a “big role” in immune function and longevityThat’s because the effects of certain foods can promote inflammation, which can lead to stress on the immune system, Rose says. Over time, this can promote autoimmune disease, contribute to disease progression, and shorten lifespan.
“The best way to keep your immune system young and happy is to focus on: Antioxidant-rich dietadvised consuming anti-inflammatory polyphenols and plant bioactive substances, as well as whole foods that avoid pro-inflammatory glucose and lipid spikes.
Diet plays a “huge role” in immune function and longevity.
Dr. Rose also recommends considering intermittent fasting to minimize the amount of time your body is in a “postprandial” state and benefit from “powerful anti-inflammatory effects.”
Part 2: Protect your sleep and manage stress
lack of sleep Chronic stress can further exhaust your immune cells, making you less efficient at work and more likely to make mistakes, Rose said.
“Increased cortisol, caused by sleep deprivation and high stress levels, promotes activation of the immune system and may be beneficial in the short term in fending off infections, but over time it accelerates the aging of immune cells and reduces their effective functioning,” he warned.
Experts recommend incorporating a variety of plants, proteins, and healthy fats daily to boost immune function. (St. Petersburg)
“Ultimately, the chronic activation of the immune system due to sleep deprivation, high stress Immune cells burn out faster, accelerating aging. ”
Sleep is the ultimate “immunomodulator,” and even one night of sleep deprivation can reduce “natural killer cell activity” by up to 70%, Gidwani said.
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She recommends getting seven to eight hours of quality sleep each night and cultivating a stable circadian rhythm.
Finding “intentional” ways to manage stress, such as journaling, meditating, and spending time outdoors, can also help boost your immune system.
Part 3: Get regular exercise
Exercise is known to strengthen immunity by lowering stress hormones, reducing chronic inflammation, and helping immune cells move through the body.
However, Rose warned that while exercise is essential for promoting long-term health and longevity, it can also be “pro-inflammatory” as damaging muscles during exercise activates the immune system and causes inflammation.
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“High-impact, explosive exercise, such as sprinting, HIIT training, and weight lifting, is the most proinflammatory exercise because it typically causes the highest levels of acute muscle and joint stress and promotes cell growth pathways associated with aging,” he said.
Exercise is known to strengthen immunity by lowering stress hormones, reducing chronic inflammation, and helping immune cells move through the body. (Edward Bock)
low impact endurance exerciseThings like marathon running, hiking, swimming, and cycling typically reduce inflammation over time and help keep your immune system “functional and fresh” in the long term, Rose advised.
Gidwani recommends trying to combine aerobic exercise (aerobic exercise) with strength training to optimize mitochondrial health.
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“Consistent, moderate exercise It strengthens mitochondrial function and lymphatic flow and improves immune surveillance without promoting inflammation,” she said.
Part 4: Consider supplements (carefully)
Some supplements and new interventions can help slow immune aging, Gidwani said.
“Core nutrients like vitamin D, magnesium, zinc and omega-3s are still fundamental,” she says. “Additionally, NAD⁺ boosters, senolytic compounds, and selected peptides such as thymosin alpha-1 for immunomodulation and BPC-157 for tissue repair are promising adjuvants to support repair and reduce chronic inflammation.”
“Most people begin to experience a visible decline in immunity by their late 30s to early 40s, but it can be significantly delayed through lifestyle and metabolic health.”
However, the doctor pointed out that these supplements are meant to complement, not replace, healthy lifestyle behaviors.
Mr. Rose suggested, but some people vitamins and supplements These are critical to immune function, but their importance has been “often exaggerated.”
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“Essential vitamins, minerals, proteins and fatty acids are needed for the immune system to function properly, but consuming large amounts of these micronutrients usually provides no additional benefit other than avoiding deficiencies,” he said.
Some of the best supplements to take include those with anti-inflammatory properties, Rose said.
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“These include compounds such as EGCG from green tea, omega-3 fatty acids, anthocyanins from berries, and biomimetic substances such as palmitoylethanolamide (PEA) and oleoylethanolamide (OEA) that mimic the body’s natural anti-inflammatory signaling.”
people should talk to doctor Before starting a new vitamin or supplement regimen.
Part 5: Foster connections
Research shows that oxytocin, known as the “bonding” hormone, plays a role in regulating stress responses and inflammation, and can boost immune function.
“Physical touch, laughter, and community increase oxytocin and lower cortisol and systemic inflammation,” Gidwani said.
