Taking care of yourself to prevent illness is important at any age, but those over 65 need to be especially diligent. An illness as common as the cold or flu may worsen and lead to health complications such as pneumonia, bronchitis, or a sinus infection. Healthy choices can strengthen the immune system and minimize the risk of illness during this flu season. Here are nine tips to help you stay healthy.

Start exercising: Physical activity boosts the immune system at any age and is one of the best healthy choices you can make. The more active someone is, the more strength the body has to fight infection and inflammation. We realize that those over 65 may have to moderate exercise plans, especially if they haven’t been very active in a while. But exercise does not have to be strenuous to be beneficial. Low-impact exercises such as walking, swimming, or water aerobics should all be safe for 20 minutes per day, although every senior should check with their physician before beginning something new. for those who are able, lifting light weights or doing yoga will help to strengthen muscles.
Wash your hands: Over the last 3 years, we have learned the importance of handwashing to stay healthy. Viruses thrive on certain surfaces for up to 24 hours, and one can become sick if they touch a virus-covered surface and then touch their face. Hands should be washed with warm soapy water many times a day. Antibacterial hand sanitizer can also provide essential protection in between hand washings.
Consider supplements: There are many supplements that support a healthy immune system – but again, always ask your medical doctor if any supplements are safe, especially in combination with any prescription medications. Supplements may include calcium, vitamin D, vitamin B6, or vitamin B12.
Concentrate on nutrition: Fruits, vegetables, and lean meats are beneficial for healthy immune systems and can also help to protect against viruses and bacteria. Fruits and vegetables are rich sources of antioxidants that protect against cell damage. Seniors should also reduce the amount of sugary and fatty foods they consume. These foods can initiate inflammation and reduce immune response.
Manage stress: Chronic stress results in the over-production of the stress hormone cortisol, which can disrupt various bodily functions, and it’s including the immune system. Seniors can minimize stress by increasing exercise, sleeping well, and enjoying relaxing activities.
Get your rest: As mentioned, adequate sleep helps to reduce stress, build a stronger immune system, and improve memory and concentration. It is easier to fight off viruses when you get 7 to 9 hours of quality sleep per night. If a senior suffers from insomnia, they should speak to their doctor to discover the underlying cause.
Follow doctor’s orders: Your doctor will recommend the best vaccinations and other preventative measures to take to avoid infection. We are in the middle of flu season, so it is best to be prepared. Scheduling an annual checkup can also keep you healthy. Illnesses like diabetes and high blood pressure can go undetected for a long time, and early diagnosis and treatment may prevent long-term issues.

Lastly, if there is flu in the local area, try to limit coming in contact with anyone who isn’t feeling well – and avoid crowded places if at all possible. By taking some basic precautions and making healthy choices, most people can minimize their vulnerability to cases of flu and other seasonal illnesses – and keep their immune system strong year-round.

A Banyan Residence is a memory care and assisted living facility located in The Villages.