The holiday season brings joy, with family gatherings and celebration, but, as we age, our immune system naturally weakens. This increases the risk of illness, making it essential to take proactive steps to protect your health.
According to the National Advisory Committee on Immunization, adults 65 or older are more likely to experience complications from flu, COVID-19, and other infections due to age-related changes in immune function.
Building a strong immune system protects against seasonal infections, supporting faster recovery and overall vitality. Here are five research-backed ways to help seniors stay healthy and energized this holiday season:
1) Keep your vaccinations up to date
“Respiratory virus season presents unique challenges for seniors and their caregivers,” says Jennifer McNeil, national clinical educator at Amica Senior Lifestyles. “Maintaining up-to-date vaccinations is a key step in reducing risk and supporting safe, meaningful social engagement throughout the holidays.”
As a crucial first line of defense, health experts recommend older adults stay current with their flu, pneumonia, RSV, and COVID-19 vaccines.
2) Support your body with the right nutrients
While no supplement can replace a balanced diet, some nutrients are particularly important for immune health in seniors, especially during the darker winter months.
To start, ensure you’re getting the recommended doses of these essential elements:
- Vitamin C: It supports immune defense and can reduce the duration of respiratory infections in older adults.
- Zinc: This element helps the immune system heal and repair.
- Vitamin B6: It’s vital to the immune system and the production of white blood cells, which is critical to fight bacteria and viruses.
3) Stay hydrated — even when it’s cold outside
It may be surprising, but dehydration is common among older adults in winter. Cooler weather often reduces thirst cues, and even mild dehydration can weaken immune function and increase fatigue.
A 2021 review in the Archives of Gerontology and Geriatrics on “Dehydration in Older People” found hydration supports cognitive performance and reduces infection risk in seniors.
Sip water throughout the day, and include hydrating foods such as soups, oranges, cucumbers, and herbal teas.
4) Prioritize sunlight or use light therapy
Shorter winter days can dampen your mood, raise depression risk, and lower vitamin D, which supports emotional and immune health. Experts recommend vitamin D supplements and light therapy when sunlight is scarce.
Light therapy has been shown to reduce symptoms of seasonal affective disorder and improve sleep quality in older adults, according to a 2017 systematic review in the Journal of the Post-Acute and Long-Term Care Medical Association.
5) Prioritize sleep
Holiday gatherings and travel can easily throw off sleep schedules, but quality rest is critical for immune health.
In fact, older adults who sleep fewer than six hours per night are more likely to catch colds and recover slower, reports the 2015 study Behaviorally Assessed Sleep and Susceptibility to the Common Cold.
Try going to bed the same time each night to reset your circadian rhythm and make it easier to fall asleep. Avoid caffeine, alcohol, and screens close to bedtime.
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Disclaimer: The information provided in this blog is for general purposes only and should not replace professional medical advice. Always consult with your healthcare provider before making changes to your health routine.