How Seniors Can Boost Their Immune System During Cold & Flu Season

As temperatures dip and the days get shorter, cases of the flu and pneumonia can start to rise. While it might be the most wonderful time of the year, it can also be the riskiest for respiratory infections. Here are important cold and flu season tips for older adults to stay safe this winter:

Know the Symptoms

All year long, but especially in the winter, it’s important to keep an eye out for any cold or flu symptoms you or your loved ones may be experiencing. Recognizing a cold early can help you better support your immune system and prevent the virus from spreading.

Common cold and flu symptoms include:

Runny nose, congestion, and cough
Sore or scratchy throat
Muscle pain, body aches, and shivers
Fatigue or headaches

Symptoms for a head cold, flu, pneumonia, and even Covid-19 can look similar and overlap. If you have a high fever and symptoms that have not improved after a week, it’s important to see your doctor or go to an urgent care center. Older adults can have weakened immune systems or other underlying medical conditions that can cause complications, which is why knowing the symptoms and paying attention to your health is important to keeping safe during the cold and flu season.

Get Your Flu Vaccine

One of the best and most effective ways to stay healthy during cold season is to get your flu shot. As we get older, our natural immunity to viruses can decline, making us more susceptible to infections and illness. Vaccines help prep your body by jump-starting its defenses, helping your immune system learn how to fight back. Getting your flu shot can help mitigate your symptoms and prevent you from catching the flu altogether. Other important vaccines to ask your doctor about include ones for tetanus, shingles, Covid-19, and pneumonia. Some vaccines, like ones for the flu and Covid-19, change from year to year to fight the latest strain of viruses, which is why it’s important to get an updated one annually and as recommended by your doctor.

Practice Smart Hand Hygiene

Washing your hands regularly and using hand sanitizer are important practices to keep both you and your loved ones healthy. It’s important to cough into your arm and carry a packet of tissues with you for easy access — Viruses are able to stay alive for longer in the cold temperatures during winter. Germs can be easily spread by touching your face, which is why it’s important to clean your hands before eating, after being in public, and after blowing your nose or coughing.

Give Your Body the Nutrients it Needs

You’ve heard the classic saying, “you are what you eat.” Well, when it comes to immune system health, getting enough vitamins is key to maintaining your body’s defenses and also overall health. Before taking any vitamin supplements, it’s important to talk to your doctor. Foods that can give your immune system a boost include:

Vitamin B – Dairy products, eggs, grains, meat
Vitamin E – Nuts, seeds, avocado
Vitamin C – Citrus fruits, bell peppers, broccoli
Vitamin D – salmon, canned tuna, egg yolks — And remember to get plenty of sunshine!

Stay Hydrated

Water is key to getting your cells the nutrients and vitamins they need. Hydration is also important for removing toxins from our system and protecting joints and organs. In addition to consuming fluids, you can also try foods like cucumbers, celery, and soups (perfect for a cold winter day!).

Keep Active & Get Plenty of Sleep

In addition to keeping you strong and mobile, regular physical activity is important to keep your immune system circulating. The increased pumping of your heart and flow of blood throughout the body can have a beneficial anti-inflammatory effect, and may even help your body detect potential viruses.

Regular exercise is also important in helping you get a good night’s sleep. Adequate rest (at least 8 hours a night) is important to maintaining cognitive function and the efficiency of your immune system.

Beware of Smoking

Smoking can have dangerous effects on your breathing and immune system. The chemicals in cigarettes are prone to damaging lung tissue, while smoking can also increase the likelihood of respiratory illnesses like the flu, bronchitis, and pneumonia.

Stay Healthy With Porters Neck Village

Living in a retirement community like Porters Neck Village in Wilmington, NC, can help keep you safe and healthy during cold and flu season. Our on-site Resident Care Center is staffed 24/7 by professional nurses who are available for drop-in services, scheduled appointments, and over the phone for advice about cold and flu symptoms and over-the-counter medications.