Khaberni - Recent studies have shown that even if you feel healthy and fit, your immune system may age faster than you think, which could increase your risk of infection and immune disorders.
Dr. Chris Rhodes, an expert in nutritional biochemistry, told Fox News: "Immune aging, like any other aging, means that our immune systems begin to slow down, make more mistakes, and become less effective in protecting us from infections as we age."
According to Rhodes, as the immune system ages, immune cells become less capable of performing vital functions such as fighting infections, destroying cancer cells, and healing wounds.
Age of Transition
Interestingly, after the age of 35, our immune systems become less capable of adapting to new antigens, allergens, and other inflammatory triggers. Additionally, our thymus gland, the organ responsible for producing T cells, begins to shrink gradually, meaning our immunity and our ability to respond to new infections weaken as we age.
Inflammation is a key factor in the decline of immune function.
Dr. Puja Ghidwani, a specialist in internal medicine and obesity medicine in Los Angeles explained: "Low-grade inflammation accelerates the onset of many age-related diseases, from cardiovascular diseases to neurodegenerative disorders."
Signs of Immune System Aging
Some signs of a slowing immune system include increased susceptibility to infections or colds, slow wound healing, and poor recovery from exercise or injuries, according to Rhodes.
Fatigue, joint stiffness, pain, frequent viral outbreaks, and weak response to vaccines are all indications of a weakened immune system.
5 Ways to Slow Down Immune Aging
While most people begin "immune decline" in their late thirties to early forties, making some lifestyle changes and promoting metabolic health can significantly delay this, according to Ghidwani.
1. Nutritional Diversity
Ghidwani emphasizes the importance of a variety of nutrients, not just healthy eating. She recommends consuming a variety of plants, proteins, and healthy fats daily.
She added: "A wide range of polyphenols, fibers, and omega-3 fats nurture the gut microbiome, which trains and regulates immune cells. Since about 70% of immune tissues are located in the gut, microbial diversity directly predicts immune resilience."
She continued, "The best way to keep the immune system young and active is to focus on a diet rich in antioxidants, polyphenols, and biologically active plant elements with anti-inflammatory effects, in addition to whole foods that avoid high levels of glucose and fats that increase inflammation."
2. Sleep and Stress Management
According to Rhodes, lack of sleep and chronic stress can fatigue immune cells, reduce their effectiveness in performing their functions, and increase the likelihood of errors.
The expert warned: "Increased cortisol resulting from lack of sleep or high stress levels will enhance immune system activation, which may be beneficial in the short term to avoid infection, but will accelerate the aging of immune cells and reduce their effectiveness over time."
"Eventually, chronic activation of the immune system due to lack of sleep and severe stress will deplete your immune cells faster and accelerate their aging."
Sleep is the optimal solution, as Ghidwani said it is an "immune modulator." Just one night of sleep deprivation can reduce "natural killer cell activity" by up to 70%.
3. Regular Exercise
It is well-known that exercising strengthens immunity by lowering stress hormones, reducing chronic inflammation, and helping immune cells move around the body.
However, Rhodes cautioned that intense exercise can also be "pro-inflammatory," as the damage to muscles during exercise activates the immune system and causes inflammation.
Optimal Type of Exercise
He said, "Sports such as rapid marathon running, high-intensity interval training, and heavy weightlifting will be the most inflammatory, as they typically cause the highest level of acute muscle and joint stress and promote cellular growth pathways associated with aging."
Rhodes advised that low-impact endurance exercises, like running, hiking, swimming, or cycling, cause less inflammation over time.
