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A new vaccine that provides protection against a respiratory virus could save the lives of thousands of older people in the UK each year, according to a new study.
This review by experts from the University of Aberdeen and the MRC-University of Glasgow Centre for Virus Research follows the NHS rollout of the respiratory syncytial virus (RSV) vaccine, which is being offered to people aged 75 and over, as well as women from 28 weeks pregnant to protect themselves and their babies.
The study, published in Age & Ageing, said evidence suggests a 70% uptake of the vaccine among the older age group could prevent up to 2,800 deaths each year.
But why are older adults, especially those over 60, more vulnerable to this type of virus?
“As we age, our immune system weakens, primarily due to the thymus reducing its production of immune cells and T-cell diversity,” explains Dr Johannes Uys, a physician at Broadgate GP. “This weakened state makes it harder for older adults to defend themselves against new pathogens.”
However, there are several things that people over 60 can do to improve their immunity and overall health.
1. Stay up to date with vaccinations
“It is essential to keep up to date with vaccinations, including those for influenza and pneumonia, which protect against diseases that those over 60 are more prone to,” says Uys. “A booster dose against COVID-19 may also be recommended.”
2. Adjust your diet
Diet plays a crucial role in immunity.
“Eating a variety of antioxidant-rich fruits and vegetables can strengthen the immune system; broccoli, Brussels sprouts and berries are particularly beneficial,” says Uys. “Probiotic foods, such as yogurt and kefir, promote intestinal health, which is key to maintaining strong defenses.”
Citrus fruits, such as kiwi, are also excellent for our immune system.
“Citrus fruits contain vitamin C, which is thought to increase the production of white blood cells, which are important for fighting infections,” explains Maz Packham, nutritionist and consultant at W-Wellness. “Kiwifruit is a great choice and red peppers are also high in vitamin C.”
3. Try relaxation techniques
Stress can have a very negative impact on our health, so remember to slow down.
“Chronic stress weakens immune function,” says Dr. Vijay Murthy, a functional medicine physician and co-founder of Harley Street Murthy Health. “Techniques like breathwork, meditation, and adaptogenic herbs (e.g., ashwagandha) can reduce cortisol and strengthen immunity.”
4. Exercise regularly
“Regular exercise is very beneficial, as it improves circulation, strengthens the immune system and reduces stress,” says Uys. “Activities such as swimming and cycling, tailored to each person’s endurance, are recommended. Even strength training twice a week can improve overall strength.”
Murthy adds: “Low-impact activities such as yoga, tai chi and walking can also help regulate inflammation, improve circulation and promote detoxification.”
5. Take some vitamin D
“A vitamin D supplement can be particularly helpful in boosting immunity, and much of the UK is deficient in this vitamin,” says Packham. “Low vitamin D levels often affect older people as they spend less time outdoors, so a supplement can be a good way to keep levels at an adequate level.”
6. Adopt a regular sleep pattern
Sleep is crucial to maintaining a strong immune system.
“Getting enough sleep, seven to nine hours a night, is vital to boosting the immune system,” says Uys. “It is advisable to establish a relaxing bedtime routine.”
“Sleep helps the body repair and regenerate, which makes it better prepared to fight off infections,” explains Alison Cullen, sleep expert at A. Vogel. “The most regenerative and healing sleep occurs before midnight, so I recommend going to bed early and trying to fall asleep by 10 p.m.”
7. Socialize with family and friends.
“Being in touch with family or participating in community activities promotes mental well-being, which positively affects physical health,” says Uys. “True satisfaction can greatly improve resilience.”
