Taking care of yourself physically can improve your mental health. Be sure to eat nutritious meals, avoid cigarettes, drink plenty of water, exercise and get enough sleep.
Deal with stress-Stress is a part of life. Practice good coping skills and try to manage stress. Experts suggest including yoga, meditation and exercise in daily routine. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.
Exercising everyday-Physical activity can have a positive impact on our mood. Even as little as a brisk 10-minute walk can increase our positive mood. Exercise releases certain hormones which are stress busters and relaxes our body and mind to a great extent.
Bask in Sun-Research has proved that sunlight helps promote the production of vitamin D which increases your level of serotonin (which helps regulate your mood) in the brain. Plus, time in nature is a proven stress reducer. It is advisable to daily sit in a good sunlight for atleast 10-15 mins for a good mental health.
Avoid alcohol and other drugs-Experts recommend alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to “self-medicate” but in reality, alcohol and other drugs only aggravate problems. They are addictive and can only complicate stress levels.
SILVER YEARS – PHYSICAL/MENTAL/EMOTIONAL WELL BEING
Some Diseases Associated With Old Age
Old age is also known as senescence. Normally silver years or old age is defined as period of the life from 60-65 years. A regular exercise and eating a well balanced diet can help to fight against many infections and diseases associated with the old age.
Silver Years- Physical/Mental/Emotional Well Being
According to the Centers for Disease Control and Prevention (CDC), if proper health care measures are taken after 65 years of age ,one can live for an another 19.3 years.
According to Jeanne Wei, MD, PhD, executive director of the Reynolds Institute on Aging at the University of Arkansas for Medical Sciences in Little Rock, people who adopt healthy lifestyle choices, like quitting smoking and losing weight, can help you avoid age related health risks.
Here is a list of some diseases associated with old age:
1. Arthritis
According to CDC 49.7 percent of elderly suffer from arthritis. Elderly mostly suffer from painful condition called osteoarthritis, which is painful and limits mobility in elderly.
2. Heart Disease
Elderly with risk factors, such as high blood pressure and high cholesterol, that increase the chances of have a high tendency of developing cardiovascular diseases like stroke. Eating well balanced and frequent meals along with exercise can prevent elderly from the heart related disorders.
3. Cancer
As per the CDC reports, 28 percent of men and 21 percent of women over age 65 are living with cancer. Hence regular checkups like mammograms, colonoscopies, and skin checks can prevent different type of cancers.
4. Respiratory Diseases
CDC has reported that chronic lower respiratory diseases, such as chronic obstructive pulmonary disease (COPD), are the third most common cause of death among people 65 and older. Elderly suffer from chronic respiratory infections such as asthma, chronic bronchitis or emphysema. These problems can make elderly to easily fall for conditions like pneumonia. Early checks can prevent the pneumonia in elderly.
5. Alzheimer’s Disease
As per the Alzheimer’s Association, one in nine people age 65 and older, which is about 11 percent, have Alzheimer’s disease, but because diagnosis is challenging, it’s difficult to know exactly how many people are living with this chronic condition. Diagnosing this disease at an early stage can help to deal with it an early stage.
6. Osteoporosis
Osteoporosis is also an age-related problem in elderly, especially in women. Osteoporosis can contribute towards less mobility and a deranged stature in elderly.
7. Diabetes
According to CDC 25 percent of people ages 65 and older are living with diabetes. It is necessary to check for pre diabetes conditions and monitoring blood sugar levels can help to control the disease.
8. Influenza and Pneumonia
According to the CDC ,flu and pneumonia infections are among the top eight causes of death in people over age 65. Seniors are more vulnerable to these diseases and less able to fight them off. Vaccination can prevent elderly to fall for these infections .
9. Falls
As per the CDC repots, 2.5 million people ages 65 and older are treated in emergency departments because of falls. Elderly should walk carefully and should refrain from using slippery bath rooms.
10. Obesity
Obesity is an important senior health risk factor for heart disease, diabetes, and cancer. It also decreases the motility in elderly leading to various complications such as high blood pressure and atherosclerosis.
11. Depression
According to CDC many elderly suffer from depression. Support from friends and family and increased social interaction can prevent depression in elderly.
12. Oral Health
Oral health becomes compromised in elderly due to functional and physiological changes. Elderly are advised to visit dentist after every 6 months for a regular assessment. Dentures and oral rehabilitation measures are taken by the dentists to restore the dental health in elderly.
13. Shingles
According to the National Institutes of Health, one out of three people over 60 will get shingles. People who suffer from chicken pox in childhood uaually encounter shingles as they grow with age. A good immune system and good health status helps elderly to recover from shingles at a faster pace.
Immune system helps to fight against the infections and the diseases, and acts lifelong in preventing against the infections and the diseases. A weakened immunity makes a person to fall sick immediately.
Building Immunity
What does research say in improving the immune function?
Research is continually being made and shown how diet, exercise, age, psychological stress, and other factors influence the immune system of the adults and the children.
Adopt healthy life style habits such as:
Good hygiene-Practice good hygiene methods such as properly wash your hands before consuming food. Maintain good sanitary hygiene methods.
Vaccination- Go for all the mandatory vaccinations required under national immunization programme.
Food Safety-Eat fresh, healthy and clean food
Clean water- Drink chlorinated and safe water.
Refrain from smoking
Consume a diet rich in fresh fruits and vegetables.
Exercise regularly.
Keep your weight under check
Avoid alcohol.
Take adequate sleep.
Take important steps to keep stress at bay.
Some herbs which can boost the immune system:
Research has shown that the benefits of following herbs, supplements and essential oils which have been found in building the immunity:
Echinacea
A 2012 study published in Evidence-Based Complementary and Alternative Medicine found that Echinacea was found beneficial in fighting against some recurrent infections, and showed a great benefit in preventing against many infections.
A 2003 study conducted at the University of Wisconsin Medical School demonstrated that Echinacea can boost the immune system. Echinacea was found beneficial in stimulating and boosting the immunity and was found beneficial in fighting against upper respiratory tract infections
Elderberry
Hippocrates, the father of medicine realized the importance of the plant elderberry considering its great health benefits, including its ability to fight colds, the flu, allergies and inflammation. Studies have indicated that elderberry has the power to boost the immune system, especially because it has proven to help treat the symptoms of the common cold and flu.
A study published in the Journal of International Medical Research found that using elderberry within the first 48 hours of onset of symptoms, the extract reduced the duration of the fly
Colloidal Silver
Silver was a popular to stop spreading the diseases since ancient times. Silver has been recognized as a broad-spectrum antimicrobial agent. Research published in the Journal of Alternative and Complementary Medicine demonstrated that colloidal silver was able to significantly inhibit the growth of bacteria.
Taking one drop of the colloidal silver everyday and applying it on the wounds yields great benefits.
Probiotics
It has been found that an unhealthy gut is a major cause of food related infections, cause autoimmune disease and immune imbalance or a weakened immune system. Probiotics such as yogurt, curd release good bacteria which help to boost the natural immunity.
A research published in Critical Reviews in Food Science and Nutrition suggests that probiotic bacteria may induce different cytokine responses. Probiotics consume at the infancy have proved to improve the immune response and builds the immunity to fight infections.
Astragalus Root
Astragalus is a plant which belongs to the bean and legumes family. Traditional Chinese Medicine has used this plant to build the natural immunity.
A recent review published in the American Journal of Chinese Medicine found that astragalus-based treatments have shown great benefits in the improvement of the toxicity induced by drugs such as immune suppressants and cancer chemotherapeutics. Researchers concluded that astragalus extract has a beneficial effect on the immune system, and it protects the body from gastrointestinal inflammation and cancers.
Ginger
Indian Ayurveda medicine has relied on ginger’s ability for how to boost your immune system before recorded history. It’s believed that ginger can remove the toxins primarily due to its warming effects. It’s also known to cleanse the lymphatic system, our network of tissues and organs that help rid the body of toxins, waste and other unwanted materials.
Ginger root and ginger essential oil can be used to treat infections and diseases with its immune nutrition and anti-inflammatory responses. Ginger also has antimicrobial property, which helps in treating infectious diseases.
Vitamin D
Vitamin D can modulate the innate and adaptive immune responses and a Vitamin D deficiency is associated with increased autoimmunity as well as an increased susceptibility to infection. Research shows that vitamin D works to maintain tolerance and promote protective immunity. There have been multiple cross-sectional studies that associate lower levels of vitamin D with increased infection.
One study conducted at Massachusetts General Hospital included 19,000 participants, and it showed that individuals with lower vitamin D levels were more likely to report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables such as season, age, gender, body mass and race. Sometimes addressing a nutritional deficiency is how to boost your immune system.
Some other foods which can boost the immune system are:
Oats and Barley
Garlic
Chicken soup
Cereals
Mushrooms
How to Boost Your Immune System with Lifestyle Changes
One must perform exercises on a routine basis to strengthen your immune system. A 2018 human study published in Aging Cell revealed that high levels of physical activity and exercise improve the immune senescence (gradual decline of the immune system) in older adults aged 55 through 79, compared to those in the same age group who were physically inactive. Healthy ageing can be achieved with help of the exercise and good physical activity.Few points as a precaution:
These herbs and medicines taken to boost the immune system should be used in moderation and gap should be given in their consumption. They are highly potent in their nature so must be consumed at regular intervals
Avoid their use if you are pregnant or use them under the guidance of your doctor.
