As flu season approaches; Virus activity typically peaks between late fall and early winter. The change in weather, coupled with spending more time indoors, is an ideal environment for the spread of the virus. To help you and your family maintain your health, there is a list of tips and strategies to boost your immune system and reduce the risk of influenza, according to what Dr. Aivazian stated in a report for the American Rapid Response Urgent Care Center.
Get a flu shot
When it comes to fighting the flu, nothing beats the flu vaccine. According to the US Centers for Disease Control and Prevention (CDC), the vaccine reduces the risk of influenza infection by between 40 percent and 60 percent during seasons in which the vaccine closely matches circulating influenza viruses.
Eat healthy food
Eating plenty of fruits, vegetables, lean proteins, and whole grains gives your immune system a much-needed boost. Citrus fruits, nuts and seeds are also beneficial because they contain large amounts of immune-boosting vitamins C and E.
Drink plenty of water
Keeping your body hydrated is essential for having a strong immune system. Water transports nutrients to the body's cells and expels toxins from it. Make sure to drink at least eight glasses of water daily. You can also obtain fluids by eating water-rich foods such as watermelon, strawberries, and cantaloupe, to name a few.
Get enough sleep
Studies show that people who do not get enough sleep are more susceptible to illness after exposure to the virus. So, make sure to sleep for between 7 and 9 hours at night.
Increase your physical activity
Exercise is excellent for your health and your immune system. The American Heart Association recommends at least 150 minutes of moderate aerobic exercise or 75 minutes of intense exercise per week.
Manage stress
Chronic stress weakens your immune system and makes you more susceptible to disease. Avoiding stressful situations and effectively dealing with unavoidable situations will protect your immune system.
Maintain cleanliness
Wash your hands frequently using soap and water. Continue rubbing your hands with the foam for about 20 seconds to ensure that all germs on the surface of the hands are eliminated, and try to avoid touching your eyes, nose, and mouth.
Take immune-boosting nutritional supplements
Vitamin D, zinc, and probiotics (good bacteria) can support your immune system, but please discuss taking these supplements with your doctor first to make sure they don't interfere with any other medications you're taking.
Stay social
Social interactions, even those that take place online, can boost your immune system. Research has shown that feeling lonely may negatively affect immune function, so make sure to stay in touch with friends and family members.
Reduce your nicotine consumption
Smoking damages your immune system. So, reducing nicotine consumption will go a long way in helping you fight infections. If you contract the flu despite all your efforts, visit your doctor to seek the appropriate treatment for your health condition.
Many of us believe that aging inevitably means deterioration in mental and cognitive abilities. However, research indicates that mental decline is not an inevitable fate, and that some people over eighty retain memory and thinking abilities similar to people decades younger than them, according to the British newspaper The Telegraph.
Researchers call this group “centenarians with exceptional mental performance,” and studying their habits has revealed a set of behaviors that may help maintain brain and body health as they age.
The ability to get through difficult times
Maintaining brain health does not mean that a person lives a problem-free life. Many “centenarians with exceptional mental performance” went through very harsh experiences, but they were able to overcome them and continue with their lives.
Neuroscience professor Emily Rogalski, who conducted studies on these centenarians, says that many of them, whom she met herself, survived disasters and lost their entire families, while others lost their children at an early age or lived in extreme poverty, yet they were able to continue.
Dr. Dawn Harper, a general practitioner and head of the health department at Rangford Villages, a company concerned with retirees’ affairs, advises trying to focus on positive things, even on difficult days. She suggests writing down one thing a day that makes a person smile, no matter how simple.
Don't let aging limit your life
Experts believe that a negative outlook on aging may affect physical and mental health.
Research conducted by Yale University public health professor Rebecca Levy showed that people who have a positive outlook toward aging tend to have better physical, mental, and cognitive health.
One study also found that people with a positive outlook on age who suffered injuries in later stages of life recovered faster.
In another study, a positive outlook on aging was associated with survival 7.5 years longer on average than those with a more negative outlook.
Maintain communication and dialogue
People who retain strong mental abilities into old age have higher levels of sociability than their peers.
The matter is not limited to the feeling of psychological comfort resulting from the presence of others. The dialogue itself represents an exercise for the brain, as the person needs to think about the questions, understand them, and choose the appropriate answers.
Research indicates that social isolation is linked to an increased risk of dementia, making social relationships an important part of maintaining brain health.
Volunteering and serving others
Rogalski points out that many centenarians participate in volunteer work and are keen to establish relationships between different generations.
It also confirms that volunteering gives a person psychological and social benefits, enhances his sense of belonging and purpose, in addition to providing continuous opportunities to communicate with others.
Illness does not mean the end of activity
Having strong mental abilities at an advanced age does not mean that a person does not get sick or does not need medications.
But a healthy lifestyle may help centenarians recover and maintain their ability to practice their activities.
Experts stress the importance of avoiding inactivity, especially during periods of illness or hospitalization, because sitting or staying in bed for long periods may lead to rapid muscle loss.
Practicing creative activities
The ability to be creative does not stop at a certain age, as evidence indicates that a person can flourish creatively at advanced stages of his life.
Rebecca Levy says that there is ample evidence that creativity flourishes in advanced stages of life.
Arts and crafts activities give the brain and hands an opportunity to work together and provide a sense of purpose and accomplishment, factors that can support emotional and mental health.
Learn new skills constantly
A common characteristic of people with strong mental abilities at an advanced age is their willingness to learn new things.
Rogalski explains that the brain responds well to learning, especially when it comes to new skills that represent a real challenge.
Learning a new recipe, language, craft, or artistic skill may be a way to stimulate the brain, and learning from younger people allows for the exchange of experiences and viewpoints between generations.
Keep moving and active
Physical activity is one of the basic habits that characterizes many people who maintain their health in advanced age.
Movement helps improve oxygen access to the body and maintain muscle strength and the ability to perform daily activities.
Experts warn that inactivity can affect the muscles within a short period, and therefore strenuous exercise is not required. Movement inside the house, climbing the stairs, and doing household chores are all beneficial activities.
Plenty of vegetables and fruits
Multiple studies indicate that the diets of people with good mental health in old age are typically high in fruits, vegetables, whole grains and fish, and low in red meat, butter and sweets.
These regimens may help slow cognitive decline and reduce the risk of dementia.
Experts advise making vegetables an essential part of the meal, while diversifying the colors of foods, such as adding oranges, kiwis, and leafy vegetables to the daily diet.
As a person enters his fourth decade, the body begins to face gradual changes that include hormones, bone strength, muscle mass, and metabolism, which may affect its needs for some nutrients.
While obtaining the necessary elements from a balanced diet remains the basis, some people may need nutritional supplements to fill the deficiency and support the body’s health in the long term.
Below are the most important nutritional supplements that the body needs in the forties, according to the “Health” scientific website:
Vitamin D
Vitamin D is an important element for bone health, cell growth, and supporting the immune system. As we age, its levels may decrease as a result of the body's ability to absorb and utilize it.
Low levels of vitamin D with age are associated with an increased risk of falls and fractures, in addition to some problems related to mental abilities and dementia.
In addition to taking it in the form of nutritional supplements, vitamin D can be obtained from direct exposure to sunlight, along with some foods such as mushrooms and fatty fish.
The recommended dietary intake for adults is about 15 micrograms per day, and increases to 20 micrograms for those over 70 years of age.
Magnesium
Magnesium participates in a large number of reactions within the body's cells, and has an important role in muscle and nerve health and regulating blood sugar levels and blood pressure.
It is also linked to brain health, sleep, and mood, and maintaining appropriate levels may help reduce some of the effects associated with inflammation and oxidative stress.
The most prominent food sources of magnesium are seeds, nuts, spinach, and beans.
The recommended daily amount for men after the age of forty is about 420 milligrams, compared to 320 milligrams for women.
Omega 3 acids
Omega-3 fatty acids play an important role in the health of the heart, brain, and eyes. They also help reduce inflammation and maintain healthy blood vessels.
As we age, the risk of chronic cardiovascular disease increases, so getting a sufficient amount of Omega-3 is linked to supporting heart health and reducing inflammation.
Studies have also indicated that diets rich in these acids are associated with a reduced risk of cognitive decline, dementia, and Alzheimer's disease.
It can be obtained from fatty fish, seeds and oils, and the sufficient amount for adults is about 1.6 grams per day for men and 1.1 grams for women.
Calcium
Calcium becomes increasingly important with age; Bones gradually begin to lose their strength and ability to fully recover, which increases the risk of osteoporosis and fractures.
The importance of calcium increases in women after menopause, due to the decrease in estrogen, which can affect bone strength and their ability to absorb calcium.
The recommended daily amount for adults in their forties is about 1,000 milligrams, and rises to 1,200 milligrams for women after the age of fifty and men after the age of seventy.
Creatine
Creatine is commonly associated with exercise and muscle building, but research suggests that it has other roles that may become more important with age.
Creatine contributes to supporting muscle, bone and brain health, and studies indicate that it can contribute to improving muscle size and strength and some aspects of cognitive function.
It may also help reduce the risk of falling, loss of bone strength, and inflammation, in addition to research linking it to improved mood, mental abilities, and psychological health.
Natural levels of creatine in the body decrease with age, which may be associated with muscle loss, weak bones, and some changes in mood.
Doses of up to 25 grams can be taken daily for one week, then 3 to 5 grams daily for longer periods, with the need to take into account the health condition and consult a specialist before using the supplements.
B vitamins
B group vitamins play multiple roles in the body, but the body's ability to absorb some of them may decline with age.
These vitamins contribute to supporting nerve and brain health, energy production within cells, heart health, and mental functions.
B vitamins are available individually, in combinations of several types, or in multivitamin supplements.
