How to protect seniors from infection! Immunity and diet for seniors, vitamins
The fall and winter seasons are a more difficult time for everyone, and they become increasingly difficult as the years go by, especially for seniors, who are particularly vulnerable to infections. The natural, age-related weakening of the immune system increases this risk and can worsen the course of various illnesses.
We talk with internal medicine specialist, doctor Sylwia Siedliska-Okoń, about how to increase the immunity of an elderly person
Why are seniors more vulnerable to infections?
The immune system weakens with age. Regenerative processes slow down. The body finds it harder to fight off infection. Various chronic diseases place an additional burden on the body. All these factors make seniors more susceptible to infections and more severe viral illnesses. Colds, the flu, or RSV can lead to complications and more serious health problems, such as pneumonia or bronchitis. Therefore, prevention and immune strengthening are crucial.
So, how can we strengthen the body's immunity in older people?
There are several ways. The fundamental element of strengthening immunity is a healthy and balanced diet, rich in nutrients, vitamins, and minerals. Additionally, it's worth strengthening the body with vitamin and mineral supplements, such as vitamins D and C, and omega-3 fatty acids. Regular physical activity, adapted to the senior's abilities, is equally important. This can include light stretching exercises, walks in the fresh air, or Nordic walking. Physical activity not only protects against infections but also improves the immune system's response to vaccines. Seniors should also ensure adequate sleep, i.e., 7 to 9 hours a night. During sleep, the body regenerates and rebuilds its strength.
Seniors sometimes complain about sleep problems. How can this be prevented?
Too little sleep is perceived as stress by the body. Exhaustion and stress negatively impact the body's immune system. Various relaxing activities that reduce tension and stress will have a positive impact. It's important to create appropriate sleep conditions, including ensuring silence, ventilating rooms, minimizing noise, and turning off the lights. Additionally, it's important to ensure a structured daily schedule and a sense of security for the senior.
It's probably important to monitor changes in health as you age 60. Regular checkups, vaccinations?
Regular visits to a doctor will allow for a quick diagnosis and treatment. Outpatient checkups will help implement preventative measures, thus preventing infections and other illnesses. The most effective way to prevent influenza and its complications, as well as RSV infection in seniors, is vaccination.
Thank you for the interview
Dorota Sawczuk, M.A.,
Dietitian
Dietary Guide for Seniors
A proper diet significantly supports immunity, so during periods of severe infections, people over 60 should pay special attention to what they eat.
Older people should consume adequate amounts of protein, fiber, vitamins D and C, zinc and selenium.
Protein-rich diet for older people
These are mainly lean meats, fish, eggs, dairy products, legumes, cereals, including whole-grain bread, and nuts. Research shows that seniors with protein deficiency are more susceptible to infections, so a diet rich in this nutrient is essential.
Vitamin D - the sunshine vitamin
Another dietary component worth considering is vitamin D. Foods rich in vitamin D include fatty fish such as salmon, herring, mackerel, trout, eel, and also carp. Egg yolks and dairy products are good sources of vitamin D. It's a good idea to combine foods containing vitamin D with foods rich in magnesium (e.g., buckwheat and barley groats, oatmeal, whole-wheat bread, bananas, apples, and dairy products). This helps our bodies absorb vitamin D better.
Vitamin C every day
This is another important component of your daily diet. Eating parsley, broccoli, Brussels sprouts, and bell peppers, as well as strawberries, kiwi, blackcurrants, and citrus fruits, provides your body with vitamin C and helps fight infections. The fruit with the highest vitamin C content is sea buckthorn. Therefore, it's worth including sea buckthorn preserves in your "winter diet.".
Zinc and selenium – elements necessary for the proper functioning of the immune system
Zinc and selenium also play an important role in the diet of seniors. Zinc is found in nuts, pumpkin seeds, eggs, and fish, while selenium is found in offal, meat, fish, milk and dairy products, whole-wheat bread, as well as garlic, bananas, and walnuts.
The right portion of fiber
Our gut bacteria are an effective weapon in the fight against microbes, requiring fiber to thrive. Fiber is found in vegetables, fruit, and whole grains, which is why it's so important to eat several servings of vegetables, fruit, and whole grains every day. Vegetables should take up half your plate at every main meal. In winter, it's a good idea to consume fermented foodsas a source of fiber and natural probiotics.
If we add walking to a healthy diet, we will take comprehensive care of our health.
The information contained in this article is for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. It is recommended that you consult a physician or other qualified healthcare professional for advice regarding specific symptoms, ailments, or health conditions.
Sources:
1. https://www.termedia.pl/poz/RSV-piec-rad-dla-doroslych,55451.html
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3. Bruyère, O., Cavalier, E., Souberbielle, JC. et al.Effects of vitamin D in the elderly population: current status and perspectives. Arch Public Health 72, 32 (2014). https://doi.org/10.1186/2049-3258-72-32
4. The Pyramid of Healthy Eating and Physical Activity for the Elderly, Prof. Dr. Hab. n. med. Mirosław Jarosz