If you’re over 40, does it seem like you get sick more often than you used to? Or when you do get sick, does it take longer to recover?
There’s a reason for that.
A person’s immune system naturally weakens with age, a phenomenon known as “immunosenescence.”
Another important thing to know about your immune system is that its proper function is dependent upon your hormones.
Let’s explore the connection between hormones and immunity, as well as what you can do to strengthen your defenses as we head deeper into cold and flu season.
How Your Immune System Changes with Age
During younger years, your immune system was like a well-trained army—quick to respond, efficient at identifying threats, and effective at eliminating them.
But with age, several changes occur within your immune system:
- It becomes slower at responding to threats.
- It has more difficulty distinguishing between harmful invaders and healthy cells.
- It produces fewer new immune cells.
- Existing immune cells become less effective.
As a result, recovery from illness can take longer and vaccines may not work as well as they once did.
These changes often begin when a person is in their 30s and accelerate after the age of 40.
The Hormone-Immunity Connection
Nearly every hormone in your body influences immune system function in some way. As a consequence, when hormones decline with age, immune system function also declines.
DHEA is a hormone produced by the adrenal glands, and it directly supports immune cell function. It also helps to regulate inflammatory responses. So, when DHEA levels are low, immune cells don’t function effectively. The result is a higher susceptibility to infection, as well as recovery that’s slower.
Testosterone supports immune system health by helping to regulate inflammatory responses and by supporting the production of immune cells. This means that low testosterone can lead to increased inflammation, reduced ability to fight infections, and slower recovery from illness.
Estrogen has complex effects on immunity. At optimal levels, it supports healthy immune system function by impacting antibody production, immune cell activity, inflammatory responses, and immune system balance. This means that when estrogen is too low or improperly balanced, immune system function can suffer.
Thyroid hormones regulate metabolism, which is relevant because your immune system needs adequate metabolic energy to function properly. As a consequence, low thyroid function can result in sluggish immune responses, increased susceptibility to infections, and difficulty recovering from illness.
Growth hormone supports tissue repair and immune cell production. So, as growth hormone levels decline with age, immune system function can suffer.
Cortisol is another hormone with a complex relationship to immunity. In appropriate amounts, cortisol helps regulate immune responses. But chronically elevated cortisol can suppress immune system function, while insufficient cortisol can lead to excessive inflammation.
Melatonin is a powerful antioxidant and immune system supporter that protects against oxidative stress, while at the same time helping to regulate immune responses.
Other Immune System Factors
While hormones are crucial, several other factors can impact the health of your immune system.
Sleep—Getting 7-8 hours of quality sleep each night is essential for the health of your immune system. During sleep, your body produces and distributes immune cells, while simultaneously repairing tissue damage. On the flip, insufficient sleep reduces infection-fighting cells, decreases antibody production, and increases inflammation.
Nutrients—Your immune system needs proper fuel to function properly. Key nutrients for a healthy immune system include vitamin C, vitamin D, zinc, vitamin A, selenium, B vitamins, omega-3 fatty acids, and protein.
Gut Health—About 70% of your immune system resides in your gut, making a healthy gut microbiome essential for strong immunity. Support gut health with probiotic-rich foods, prebiotic fiber, and adequate hydration. Limit processed foods and refined sugar.
Exercise—Regular exercise that is moderate in intensity strengthens immunity by improving the circulation of immune cells, reducing inflammation, and managing stress. However, excessive exercise can suppress immune system function.
Stress—Chronic stress results in chronically elevated cortisol, which can suppress immune system function. So, managing stress through meditation, deep breathing, yoga, and other relaxation techniques has the added benefit of supporting immunity.
Strategies to Boost Immunity
Following are some tips for boosting your immune system as we head into peak cold and flu season.
Get Your Hormones Checked
If you haven’t had your hormone levels tested, now is the time. Optimizing your hormones via properly supervised hormone replacement therapy can significantly improve immune system function. Key hormones to test (and treat, if appropriate) include DHEA, testosterone, estrogen, thyroid, and cortisol.
Optimize Your Diet
Focus on colorful fruit and vegetables, lean protein, healthy fats, probiotic-rich foods, and plenty of water. Limit sugar, alcohol, and processed foods.
Supplement Strategically
Consider supplementing vitamin D (especially during the winter months), vitamin C, zinc, probiotics, and omega-3 fatty acids.
Prioritize Sleep
Aim for 7-8 hours of quality sleep each night. Do your best to maintain a consistent sleep schedule, keep your bedroom cool and dark, avoid screens 1-2 hours before bed, and limit caffeine and alcohol.
Exercise Regularly
Engage in moderate exercise most days of the week. Include cardiovascular exercise, strength training, and stretching.
Manage Stress
Build stress management into your daily routine through meditation, time spent in nature, activities you enjoy, and social connection.
Practice Good Hygiene
Wash your hands frequently, avoid touching your face, stay home when you’re sick, cover coughs and sneezes, and try to avoid close contact with sick individuals.
Warning Signs Your Immunity Needs Attention
Watch for these indicators that your immune system may be struggling:
- Getting sick frequently
- Illnesses that last longer
- Slow wound healing
- Frequent digestive issues
- Persistent fatigue
- Recurring infections
If you’re experiencing any of the above, it’s time to have your immune health evaluated (which should include having your hormone levels tested).
The Power of Hormone Optimization
Properly optimized hormones can dramatically improve immune system function.
At Renew Youth, we’ve seen countless patients experience fewer infections and faster recovery from illness once their hormones are balanced. When hormones are optimized, immune cells function more effectively, inflammatory responses are more properly regulated, sleep quality improves, and stress responses are healthier.
Are you ready to strengthen your immune system and feel your best this cold and flu season? Call us at (800) 859-7511 or use our easy contact form to schedule your complimentary 30-minute consultation.