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Qatar: With the onset of flu season, instances of people getting hospitalised with complications has increased. While the flu virus affects people of all ages each year, it is the elderly who bear the brunt of it due to weaker immune systems. Hence strengthening the immune system is imperative for people over 50 years of age.
When the immune system isn’t strong, it becomes harder for the body to fight off infections. Likewise, a weaker immune system can lead to flu-related complications. As flu is highly contagious, Primary Health Care Corporation (PHCC) urges people aged 60 and older to get flu vaccinations available for free across all 28 PHCC health centers, and over 40 privates as well as semi-governmental health centers.
“People over the age of 50 are at a high risk of developing the flu and serious flu complications, especially when compared with young, healthy adults. This is partly because human immune defences become weaker with increasing age. People 50 years and older account for most flu hospitalisations. To help us care for you and your family, ensure that you and your loved ones are vaccinated this year,” said Dr Khalid Elawad.
Vaccination
Vaccines help the immune system counter infections faster and effectively. When a person is vaccinated against a disease, it sparks the immune response, thus helping the body to fight off the virus. Vaccines provide long term immunity to certain diseases without the risk of adverse side effects.
PHCC’s annual flu vaccine offers the best defence against flu and its potentially serious consequences, as also limits the spread of flu to others. Vaccination has also led to reduced hospitalisations of adults and the overall risk of influenza, and lower mortality rates.
“The Flu vaccine stimulates a person’s immune system to create antibodies. This helps protect against infection and prevents the elderly whose immunity may not be strong. because of old age from the complications that may arise from it,” said Dr Khalid Elawad
Each year, there are different sub-groups of the flu virus circulating around the world. Because of this, it is important to take the annual flu vaccine to remain as protected as possible by utilising the most useful vaccine.
Balanced nutrition
One of the simple ways to boost your immune system is to ensure a diet rich in a variety of vitamins and minerals. While fresh vegetables and fruits provide necessary nutrients and antioxidants, the following are necessary for older people:
- Vitamin B12 deficiency is common as one ages, and doctors often prescribe B12 supplements. However, aside from B12, our body cannot store these vitamins for long periods, so one needs to replace them and replenish the body regularly. Beans and grains are a good source of Vitamin B as are dairy products, meats, salmon, and eggs.
- Vitamin C is found in many fruits and vegetables, especially red and orange-coloured, and citrus fruits. Vitamin C helps strengthen the immune system and lower blood pressure, while as a strong antioxidant may help reduce the risk of chronic heart diseases. Additionally, Vitamin C encourages the production of white blood cells that protect the body against infection and strengthens the skin’s barrier.
- Selenium is an antioxidant that is found in small amounts in many foods, including nuts, meats, and grains.
- Zinc is a mineral found in oysters, cheese, beans, lentils, and beef. Most people can get enough from their diet but in special cases, a supplement may be recommended.
- Leafy greens are among the best vegetable sources of folate. They reduce the risk of obesity, heart disease, high blood pressure and mental decline.
Regular exercise
Maintaining an exercise routine has many health benefits, hence it is important to keep moving. Exercise increases blood circulation and has an anti-inflammatory effect on the body. Additionally, regular physical activity is associated with better immune function.
Manage stress
Chronic stress can have a negative effect on the body. It lowers the immune response and over time makes a person more susceptible to infection. While it might not be possible to stay completely stress-free, learning how to manage stress when it arises is crucial. To manage stress, one should make time for things they find enjoyable and relaxing, exercise or meditate.
Get plenty of sleep
Quality sleep becomes more important as one grows older as it improves brain function, concentration, and memory. Sleep deprivation, on the other hand, can cause a multitude of issues, like reducing the effectiveness of the immune system.
Support gut health
The body is home to trillions of tiny organisms, and most are found in the digestive tract (gut). These organisms play a crucial role in a human being’s overall health. When the gut microbiomes are in good shape, the immune system is better able to detect and fight off infection.
Quit smoking
The chemicals in cigarettes are known to damage lung tissue, increase the risk of cancer, and are more likely to have respiratory illness, including flu, bronchitis, and pneumonia.
Spend time outdoors
Outdoor time has proven to reduce stress and increase Vitamin D levels in the body from moderate sun exposure. Vitamin D also strengthens the immune system.
Thus, improving the immune system, especially when one is over 60 years old, can help protect a person from flu and a variety of other viruses. Staying active, following a balanced diet, spending adequate time in the sun, and getting as much quality sleep as possible, can help keep boost your immunity.
Getting vaccinated also increases the immunity of an individual and protects them against various viruses and infections.
Anyone with a valid health card, can either make an appointment or walk-in at their registered PHCC health center to receive their free vaccination.
