6 Rs to help maintain a healthy immune system

Building a healthy immune system

The human immune system is a pretty incredible thing. A healthy immune system consists of many specialised organs, tissues, cells and chemicals that help protect us from external pathogens (e.g., bacteria, viruses, pollutants) and internal threats (e.g., abnormal, potentially cancerous cells) to help reduce the risk of infection and disease.

From birth, the immune system gradually grows stronger in response to encountering and overcoming pathogens in daily life. Overall immune function tends to peak in young adulthood. However, as we get older, the health and function of our immune system can start to decline. A weakened immune system can lead to an increased risk of infection and some other diseases.

By incorporating positive behaviours into everyday life, older adults can help maintain immune system function. With that in mind, these 6 Rs aim to help promote a healthy immune system:

Rest

Relaxation

Rounded diet

Regular exercise

Reduced alcohol intake and no smoking

Regular health checks including immunisation status reviews

Rest

Quality sleep has been shown to help regulate key functions of the immune system, helping to reduce the risk and severity of infection in older adults.

Tips for a good night’s sleep:

Create a comfortable sleeping environment.
Avoid electronic devices immediately before bedtime.
Exercise regularly but avoid vigorous physical activity within an hour of bedtime.
Avoid substances that may affect your sleep, such as caffeine, nicotine, and alcohol.
Maintain a consistent sleep schedule.

How much sleep is needed per night?

	RECOMMENDED	NOT RECOMMENDED
Adults aged 26–64	7–9 hours	< 6 hours, or > 10 hours
Older adults aged 65+	7–8 hours	< 5 hours, or > 9 hours

Adults aged 26–64

RECOMMENDED NOT RECOMMENDED

7–9 hours < 6 hours, or > 10 hours

Older adults aged 65+

RECOMMENDED NOT RECOMMENDED

7–9 hours < 5 hours, or > 9 hours

Sleep duration suggestions as per expert recommendations published by the United States National Sleep Foundation in 2015.

Relaxation

Relaxation techniques can help to alleviate stress. Chronic stress may accelerate ageing and immune dysfunction by reducing the sensitivity of immune cells and promoting chronic inflammation.

Every day, try setting aside some time for one of the following to help you unwind:

Stay connected with friends and family.
Explore the great outdoors.
Find a new hobby or creative outlet.
Meditate.

Rounded diet

A balanced and nutritious diet helps supply specialised immune cells with the energy, protein and micronutrients needed for optimal functioning. A nutrient-rich diet can help reduce the risk of several immune deficiencies linked to poor eating habits.

Try incorporating some of the following foods into your regular diet:

Brightly coloured fruits and vegetables
Oily fish
Poultry and shellfish
Whole grains and legumes
Nuts and seeds

Regular exercise

Regular physical activity can help keep the immune system in fighting shape to defend against pathogens, clear abnormal cells and prevent chronic inflammation.

Daily exercise recommendations from the Australian Department of Health:

Adults aged 18–64	Adults aged 65+
Aim for 2.5–5 hours of moderate-intensity exercise, or 1.25–2.5 hours of vigorous exercise each week, including muscle-strengthening activities on at least 2 days.	Aim for 30 minutes of moderate-intensity exercise each day, including a mix of activities that involve fitness, strength, balance and flexibility.

Adults aged 18–64

Aim for 2.5–5 hours of moderate-intensity exercise, or 1.25–2.5 hours of vigorous exercise each week, including muscle-strengthening activities on at least 2 days.

Adults aged 65+

Aim for 30 minutes of moderate-intensity exercise each day, including a mix of activities that involve fitness, strength, balance and flexibility.

Reduced alcohol intake and no smoking

Tobacco and heavy alcohol consumption can accelerate the age-related decline in immune system function, which may lead to damage to healthy cells and increase the risk of some types of cancer. Curbing these habits can have positive health benefits.

Try to follow these recommendations from the Australian Department of Health and Victorian State Government:

Drink fewer than 10 standard drinks per week and no more than 4 on any one day. Older adults with existing health issues should follow advice from their healthcare professionals.
Quit smoking and avoid using other tobacco-containing products. Please consult a healthcare professional about ways to quit smoking.

Regular health checks including immunisation status reviews

It’s essential to keep up with regular health check-ups, especially as you get older, as recommended by your doctor or other healthcare professionals.

Seeking reliable medical advice can help to identify new issues early and help to ensure appropriate management of existing conditions. Your healthcare professional can also review your immunisation status during regular check-ups.

Disclaimer
The above suggestion should not be considered as exhaustive or absolute ways to help maintain a healthy immune system. The information is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. For more information, please consult a healthcare professional.

NP-AU-NA-WCNT-210005 Date of GSK Approval: June 2021

References
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Australian Government Department of Health. Australia’s physical activity and sedentary behaviour guidelines and the Australian 24-hour movement guidelines. 2019. Available at
https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines (accessed 7 April 2021).

Australian Government Department of Health. What are the effects of smoking and tobacco? Available at
https://www.health.gov.au/health-topics/smoking-and-tobacco/about-smoking-and-tobacco/what-are-the-effects-of-smoking-and-tobacco (accessed 8 April 2021).

Australian Government Department of Health. What are the effects of alcohol? Available at
https://www.health.gov.au/health-topics/alcohol/about-alcohol/what-are-the-effects-of-alcohol (accessed 8 April 2021).

Better Health Channel. What to expect when you quit smoking. Available at
https://www.betterhealth.vic.gov.au/health/HealthyLiving/What-to-expect-when-you-quit-smoking (accessed 8 April 2021).

Australian Government Department of Health. How much alcohol is safe to drink? Available at https://www.health.gov.au/health-topics/alcohol/about-alcohol/how-much-alcohol-is-safe-to-drink - :~:text=To reduce the risk of,drinks on any one day. (accessed 8 April 2021).

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Building a healthy immune system

References