How To Boost Your Immune System After 50: Pro Tips for Cold and Flu Season
Learn why prevention becomes even more crucial after menopause
Cold and flu season is approaching, which means it’s time to start incorporating as many immune system boosters into your daily routine as possible. And we’re not just talking about vitamin C—what you eat, how you sleep and even your stress management strategies all play a role in how strong (or weak!) your immune system is. Keep reading to learn exactly how to boost your immune system ahead of winter, according to the experts.
Why immunity weakens after 50
The best way to treat the flu (or any other type of virus) is by preventing yourself from getting sick in the first place. How can you do that? By keeping your immune system strong and healthy, especially heading into sick season.
“A healthy immune system is essential because it monitors, recognizes and neutralizes pathogens such as viruses and bacteria before they can establish a significant infection,” explains Steven Goldberg, MD, chief medical officer at HealthTrackRX. “As people age, immune function gradually declines in a process known as immunosenescence. This makes infections more likely and recovery slower.”
Woman's World Answers
Lifestyle choices are a huge factor that affect your immune system function, says Annie DePasquale, MD, board-certified family medicine physician.
“Your immune system is your body’s personal security team—always on patrol to detect and neutralize viruses, bacteria and other harmful invaders. But like any team, if it’s overworked, undernourished or neglected, it won’t perform at its best,” Dr. DePasquale explains. “Lifestyle choices have a huge impact here. Chronic stress, poor sleep, a diet high in sugar and processed foods, smoking and excessive alcohol can all suppress immune function.” (Discover our best quit-smoking tips.)
This is especially true during and after menopause. “Hormonal changes, particularly the drop in estrogen during menopause, can also shift immune response, making a healthy lifestyle even more critical,” Dr. DePasquale adds. That’s where our doctor-backed tips to boost your immune system come in.
How to boost your immune system naturally
As much as we wish there was a magic supplement you could take once a day to keep your immune system in tip-top shape, it’s really a full-time job. “There is no single miracle cure,” Dr. Goldberg explains. “But a portfolio of evidence-based strategies can meaningfully support immune resilience, especially for women over 50.”
Here, four effective ways to boost your immune system and stay healthy:
Don’t skimp on sleep
It goes without saying, but getting adequate quality sleep is hands-down one of the best things you can do to boost your immune system on a daily basis. “During deep sleep, your body produces cytokines, which are proteins that target infection and inflammation,” says Dr. DePasquale. “You should aim for seven to nine hours of sleep each night.”
In fact, “even modest sleep deprivation has been shown to increase systemic inflammation and impair viral defense,” Dr. Goldberg cautions.
The problem? That’s often easier said than done. That’s why Dr. Goldberg recommends avoiding stimulants like caffeine or screen time in the evening, maintaining consistent sleep-wake times and keeping your room cool and dark to improve sleep quality. (Plus learn how to get a good night’s rest based on your sleep type.)
Eat the rainbow
Eating a diet that includes all the macro and micronutrients your body needs will enhance your immune response and minimize your risk of getting sick. “A diet rich in colorful fruits [including citrus fruits] and vegetables provides antioxidants, vitamins (especially C, D and A) and minerals like zinc that support immune cell production and function,” Dr. DePasquale explains.
Fermented foods are also critical in supporting a strong immune system. “About 70 percent of your immune system lives in your gut, so including probiotic-rich foods like yogurt, kefir or fermented veggies can strengthen your body’s defenses from the inside out,” DePasquale adds.
Stay current on vaccines
Getting your annual flu shot and COVID booster might feel like a hassle, but the immune-boosting strategy is worth it in the long run, says Dr. DePasquale.
“Don’t skip preventive care,” Dr. DePasquale advises. “Getting recommended vaccines, like flu and updated COVID shots, and staying on top of screenings ensures your immune system isn’t fighting unnecessary battles.” (See the new COVID symptoms you should watch for.)
Your doctor will most likely screen for conditions that can weaken your immune system (such as anemia and thyroid disease) at your annual physical, so be sure to make that appointment and follow up on any unusual lab results. Doing so will help you catch any potential health issues early so you can correct them and boost your immune system in the process.
Keep a lid on stress
The stress-immune system relationship is complex, but scientists largely agree that chronic stress and anxiety is terrible for your immune health. “Chronic stress elevates cortisol, which can suppress immune activity,” explains Dr. DePasquale. When it comes to how to boost your immune system, “mindfulness, breathing exercises or even a daily hobby you love can help lower those levels.”
Don’t rule out regular physical activity, too, which can help bring your stress levels down and rev your immune system. Dr. Goldberg adds that certain habits can also reduce activity in the hypothalamic-pituitary-adrenal axis (HPA), the system in your body that controls your stress response.
“Techniques like mindfulness meditation, deep breathing, progressive muscle relaxation or other stress-reduction strategies help suppress chronic HPA overactivation and support immune balance,” Dr. Goldberg explains. “Social connection and mental health support like therapy and support groups are also protective for the immune system.”
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