Recent studies suggest that, even if you feel fit, your immune system may age more quickly than you realize, which could heighten your susceptibility to infections and immune-related illnesses.
“Like all aging, immune aging means that as we get older, our immune systems become less effective. They start making more mistakes and become less capable of protecting us,” said Dr. Chris Rose, a nutritional biochemist and longevity expert from California.
With aging, immune cells struggle to perform crucial tasks like fighting infections and healing wounds. Dr. Rose, who is also the CEO and co-founder of Mimio Health in San Francisco, elaborated that after around age 35, the immune system’s ability to adjust to new antigens and allergens decreases, as the thymus gland, responsible for T cell production, gradually shrinks, leading to a decline in immunity.
Chronic inflammation plays a significant role in immune dysfunction, causing many experts to emphasize the concept of “inflammaging,” an age-related inflammatory state.
Experts say most individuals begin noticing signs of declining immunity in their late 30s or early 40s, but they also note that making specific lifestyle changes can help slow this deterioration.
Signs of Immune System Aging
Dr. Rose pointed out that indications of a weakened immune system might include frequent infections and colds, slow wound healing, fatigue, and a sluggish response to injuries. Other signs may involve stiff joints, pain, and a reduced response to vaccinations.
Ways to Slow Immune Aging
Some experts recommend strategies for slowing down immune aging. Dr. Pooja Gidwani, a physician certified in internal and bariatric medicine, suggests that a youthful immune system is not about never getting sick, but rather about recovering quickly and effectively managing inflammation.
No. 1: Optimize Nutritional Diversity
Dr. Gidwani emphasizes the significance of a diverse diet, recommending daily intake of a variety of plants, proteins, and healthy fats. She explains that polyphenols, fiber, and omega-3s nourish the gut microbiome, essential since approximately 70% of your immune system resides there. A diverse microbiome is crucial for immune resilience.
Dr. Rose adds that diet considerably influences immune function and longevity, as some foods can trigger inflammation and stress the immune system, potentially leading to autoimmune issues over time.
He advocates for focusing on diets rich in anti-inflammatory antioxidants, polyphenols, and whole foods, while steering clear of anything that spikes glucose and fat levels.
Part 2: Protect Your Sleep and Manage Stress
According to Rose, insufficient sleep and ongoing stress can deplete immune cells, making them less efficient. High cortisol levels from stress can activate the immune system, which might be beneficial short-term but ultimately leads to faster aging of immune cells.
Dr. Gidwani noted that even one night of poor sleep could decrease the activity of natural killer cells significantly. She recommends getting seven to eight hours of good-quality sleep and managing stress through journaling, meditation, or enjoying nature.
Part 3: Get Regular Exercise
Exercise is crucial for bolstering immunity by reducing stress hormones and chronic inflammation. However, Dr. Rose cautions that some forms of exercise, particularly high-impact or explosive workouts, can induce inflammation and activate the immune system negatively.
Conversely, low-impact endurance exercises, like hiking or swimming, may aid long-term immune functionality. Gidwani suggests a combination of aerobic and strength training to support mitochondrial health.
Part 4: Consider Supplements (Carefully)
Some supplements may assist in slowing immune aging, including core nutrients like vitamin D, magnesium, zinc, and omega-3s. However, Dr. Gidwani emphasizes that these should supplement—not replace—healthy lifestyle choices.
While some vitamins can aid immune function, Rose believes their perceived importance can be overstated. He suggests taking supplements that possess anti-inflammatory properties, like certain compounds from green tea and berries.
Part 5: Foster Connections
Research indicates that oxytocin—often referred to as the “bonding” hormone—can help regulate stress reactions and inflammation and thereby enhance immune function. Physical touch, laughter, and community connections can elevate oxytocin levels while lowering cortisol and systemic inflammation.
