November 12, 2025 – Being "healthy" can mean a lot of different things, but it doesn’t mean never getting sick. Everyone gets sick. What does it mean to have a healthy immune system, and how can you boost your immune health as colder months approach?
To help inspire the best lives for our residents and team members, HumanGood has introduced our healthspan initiative — made up of new programs, measures, research and awareness campaigns for our residents and team members.
This educational article covers the topic of immune health, showing you how to prioritize it in your everyday life and as you age, particularly when faced with the seasonal increases in communicable diseases, such as the flu and COVID.
Let’s jump in!
The importance of a healthy immune system as we age
According to Medline Plus, a number of immune changes are more likely to occur as you age, including:
The immune system becomes slower to respond, increasing the likelihood you will contract an illness.
There are fewer immune cells in the body to bring about healing, meaning the body may heal more slowly.
The immune system's ability to detect and correct cell defects declines, making you more susceptible to infections and cancer.
What is inflammation’s role in immunity?
The Mayo Clinic notes that, as we get older, our innate immune cells proliferate, resulting in increased inflammation throughout the body. The National Institutes of Health (NIH) and numerous other health care agencies refer to this concept as “inflammaging” — the loss of adaptive immunity and the gain of nonspecific innate immunity, which leaves older adults susceptible to infection and unprotected from chronic tissue inflammation.
“This chronic low-level inflammation — often called inflammaging — can exhaust the immune system, so there aren’t enough cells to fight infections. It also can damage nearby healthy tissues,” according to the Mayo Clinic.
Our friends at the Buck Institute also examine the relationship between immunity and inflammation, claiming that all nine hallmarks of the aging process are “triggered by having systemic chronic inflammation in your body,” often referring to inflammation as the “10th hallmark.”
How the seasons affect immunity
There are several ways that the changing seasons affect our immunity. First of all, cooler temperatures and shorter days bring people indoors, which not only limits vitamin D intake but also puts you in closer contact with others, increasing exposure to germs. Additionally, research finds that viruses multiply more rapidly in drier air and lower temperatures.
According to BBC.com, the seasons actually affect human genes. Findings conclude that, of the 22,000 genes scrutinized (nearly all the genes humans possess), a quarter of them showed signs of seasonal variation. “The gene changes that interested the researchers the most were ones involved with immunity and, specifically, inflammation. During cold, winter months ... these genes were more active.”
Healthspan advice: Tips for boosting immunity
Naturally, one of the most impactful ways you can protect your immunity and prevent the spread of illness is with good hand hygiene. Washing your hands may seem like a simple task (and it is!) — even the Centers for Disease Control and Prevention (CDC) states that “handwashing with soap is one of the best ways to stay healthy.”
In addition to washing your hands for at least 20 seconds when necessary, here are a few other tips for boosting immunity:
Prioritize balanced nutrition
In his article Boosting Immunity: A good practice anytime, Eric Verdin, president and CEO of the Buck Institute, offers a list of foods you should be sure to include in your diet, including:
Leafy greens, which contain iron, folate and Vitamin C
Carrots and sweet potatoes, which are high in Vitamin A
Bell peppers and citrus, which have high amounts of Vitamin C
Nuts, lentils, seeds, meat and oysters, which are good sources of zinc
Strengthen your body with dynamic exercise
Getting regular exercise is important, but it’s critical to diversify your regimen. According to the CDC, those who are 65 years or older require a combination of aerobic, muscle-strengthening and balance activities every week. In terms of aerobic physical activity, 150 minutes per week of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise is recommended. Remember, a strong body = a strong immune system!
Update your vaccines
The NIH states that “Vaccines specifically formulated for older adults are now available and have been shown to provide greater protection from viral infections such as influenza. These vaccines have higher concentrations of antigen or are formulated with adjuvants to boost aging immune responses.”
Two immunizations older adults should consider are the COVID shot (or booster) and the flu shot. Talk to your physician or pharmacist about which vaccines are most age-appropriate for you.
Get enough sleep
Sleep quality also impacts immune function. The NIH suggests most adults should get 7-8 hours of uninterrupted sleep each night, while older adults should get 7-9 hours.
“What we are learning is that sleep modulates the production of cells that are the protagonists — the main actors — of inflammation,” Filip K. Swirski, Ph.D., director of the Cardiovascular Research Institute at Icahn School of Medicine at Mount Sinai, New York City, said. “Good, quality sleep reduces that inflammatory burden.”
Parting advice
Of course, always consult with your physician if you have concerns about your immune responses or if you feel you’re constantly getting sick.
Seasonal changes aren’t the only thing impacting your immune health — age also plays a big part! Make sure you’re getting the sleep, nutrition and exercise necessary to keep you in top-notch shape at any age.
For more information on immunity and its relationship with aging, check out this podcast episode from the Buck Institute, Immunity and Beyond.
Instead of just adding years to your life, the HumanGood healthspan initiative aims to add more life to your years by offering resources to increase your healthspan and boost your quality of life. Expect more healthspan tips in the months to come!