As we age, our immune systems don’t bounce back quite like they used to. That means a simple cold can linger longer, and recovery from everyday fatigue can take more time. But there’s good news – by making small, consistent changes to your diet and lifestyle, you can strengthen your immune system and stay healthier for longer.
Here’s how to give your body’s natural defences the support they deserve.
1. Eat Your Way to a Stronger Immune System
Your immune system thrives on nutrients. The best source? Whole, colourful foods. Focus on fresh fruits, vegetables, whole grains, and lean proteins, all rich in vitamins and antioxidants that help your body fight off infections.
Immune-Boosting Superfoods
Citrus fruits: Oranges, lemons, and mandarins are full of vitamin C, known for stimulating white blood cells.
Garlic: Nature’s antibiotic. Its compound allicin can help the body resist infections.
Leafy greens: Spinach, kale, and silverbeet provide vitamin A and folate – both crucial for immune function.
Nuts and seeds: A handful of almonds or sunflower seeds adds vitamin E, an antioxidant that protects cells.
Oily fish: Salmon and sardines are rich in omega-3 fatty acids that reduce inflammation and support heart and immune health.
2. Try this simple immune-boosting soup recipe
Nothing says comfort quite like a bowl of nourishing soup. This recipe is easy to make, full of immune-supporting ingredients, and perfect for cool evenings or when you’re feeling a little run down.
Ingredients:
1 tbsp olive oil
1 brown onion, finely chopped
2 garlic cloves, crushed
2 carrots, diced
2 celery stalks, chopped
1 zucchini, chopped
1 tsp turmeric
1 tsp grated fresh ginger
4 cups chicken stock (low-sodium)
1 cup shredded cooked chicken breast
1 handful baby spinach leaves
Juice of half a lemon
Salt and pepper to taste
Method:
Heat olive oil in a large saucepan over medium heat.
Add onion and garlic and sauté until softened.
Stir in carrots, celery, zucchini, turmeric, and ginger. Cook for 5 minutes.
Pour in chicken stock and bring to the boil. Reduce heat and simmer for 15 minutes until vegetables are tender.
Add shredded chicken and spinach. Simmer for 5 more minutes.
Finish with a squeeze of lemon juice, salt, and pepper.
This golden soup is rich in antioxidants, vitamins, and anti-inflammatory compounds – ideal for keeping your immune system humming.
3. Sip your Vitamins: immune-boosting drinks
Hydration plays a key role in immune function. Water helps flush toxins, supports cell health, and keeps mucous membranes (your body’s first defence against germs) moist.
You can also add a few tasty twists:
Lemon and ginger tea: Helps soothe the throat and delivers vitamin C and antioxidants.
Green tea: Contains catechins that may help prevent cell damage.
Turmeric latte: The curcumin in turmeric has powerful anti-inflammatory effects — perfect for morning or before bed.
Try blending 1 cup warm milk (dairy or almond), ½ tsp turmeric, a pinch of black pepper, and a little honey for a golden immune-boosting drink.
4. Consider supplements – but choose wisely
While most nutrients should come from food, sometimes a supplement can help fill the gaps, especially as we age.
Look for:
Vitamin D: Many older Australians are low in this vital vitamin, which helps regulate immune response.
Zinc: Supports wound healing and immune cell production.
Probiotics: A healthy gut microbiome is essential for immunity.
Always check with your GP or pharmacist before starting new supplements – especially if you’re on medication or managing chronic conditions.
5. Lifestyle tips that matter
Beyond food, your daily habits make a world of difference.
Get enough sleep: Aim for 7-8 hours a night.
Move daily: Even a 30-minute walk boosts circulation and immune function.
Reduce stress: Chronic stress weakens immunity. Try deep breathing, gentle yoga, or spending time in nature.
Limit alcohol and sugar: Both can suppress immune cell activity.
Small, consistent habits keep your body resilient.
The Bottom Line
Boosting your immune system after 60 isn’t about drastic change – it’s about nourishing your body daily. With a diet rich in colourful foods, plenty of hydration, and good rest, you’ll be giving your body the best chance to stay strong through the seasons ahead.
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