Whether you get 6 hours of sleep or standard 8, sleep is a very important mechanism that your body needs. During sleep your body repairs and resets various functions in your body that can assist the immune system. More specifically, sleep allows the T-Cells (they are the immune system cells that help fight pathogens and viruses that make a person ill) perform better.^{1, 3}

 The Why

Not only does the immune system benefit from sleeping right, seniors will feel more alert, have better memory, better heart function, less stressed, and more engaged. During a good night’s sleep, a senior, or anyone of any age, the body will cycle through deep sleep and dreaming stages. Why is this important? It is because during sleep, the body releases proteins called cytokines which fight inflammations and infections. If a senior does not get enough sleep, their body goes into a flight or fight mode, increasing adrenaline levels, thus inhibiting the T-Cells to stick and work. In others words, it means that over a long time, it can have both short term and long term consequences. If you or a senior under your care has trouble sleeping, please garner the assistance of a Medical Professional to properly diagnose and provide treatment. ^{1, 2}

The How

Though there are numerous studies on the negative impacts of poor sleep, seniors and anyone of any age matter of fact don’t prioritize good sleep. Here are a few simple and effective ways a senior can improve their sleep, thus boosting their immune system.^{1, 2,  3}

Staying active during the day –  Physical activity through a senior appropriate program or whilst enjoying social activities. Physical activity increases blood flow, reduces inflammation, and can strengthen antibodies. Work out with friends or go on city walks because being outside optimises melatonin levels by getting adequate sunlight. Sunlight also helps the body make Vitamin D, they help activate T-Cells.^{1, 2,  3}

Comfortable sleeping area – appropriately quiet, preferred lighting level, and even items that give you comfort, sans electronic devices such as phones, tablets and computers in bed. Stick to a regular schedule like a concrete sleep and wake up. With a regular sleeping pattern of at least 7.5 hours to 9 hours, your body will go through different stages of mental cycles, repairs, and it goes the same for your body.^{1, 2,  3}

Don’t forget to have a good diet – If a senior has a well balanced diet and nutrition throughout the day, they are less likely to wake up at night your body does not have to work overdrive. Seniors who do not have enough fiber, but consume more saturated fat and sugar have less restorative sleep. And in vis versa, if a senior does not get an appropriate amount of sleep, they are likely to binge eat because their leptin appetite regulating hormone falls, thus promoting appetite increase.^{1, 2,  3}

How can Ensure help?

Seniors can look towards supplementary nutrition such as various Ensure products. Ensure is scientifically formulated to provide you with complete balance nutrition and provides you with a convenient way to receive key nutrients such as protein, vitamin A, antioxidants, zinc and vitamin D they may find lacking in regular food.⁴

References:

1. https://www.thegoodcaregroup.com/news/importance-sleep-older-people/
2. https://www.healthline.com/health-news/how-sleep-bolsters-your-immune-system
3. https://www.foresthillretirement.org/the-importance-of-sleep-for-older-adults/#:~:text=Sleep%20deprivation%20can%20have%20a,don’t%20get%20enough%20sleep.
4. https://www.nutritionnews.abbott/healthy-living/diet-wellness/how-nutrition-supports-your-immune-system/

How to keep your immune system strong after 60

Immune senescence is a term used to describe the tendency for the aging immune system to allow more infections and illnesses to take hold of the body. Although inflammation and infection play the biggest role in weakening an aging immune system, a senior person can fight them. ¹

Fortunately there are ways to keep one’s immunity strong beyond 60. It is important to observe the following habits to protect the body from viruses and other health conditions. ^1,2

Stay active and exercise regularly

Physical activity for 30 minutes at least 3 days a week may help fight off illnesses. Avoiding sitting for long periods of time is also one measure to staying active and healthy. A sedentary lifestyle is linked to health problems ranging from diabetes to high blood pressure.²

Quit smoking

Smoking causes lung inflammation which uses up antibodies that fight infections elsewhere. This puts a person at risk for illnesses such as pneumonia and flu.¹

Avoid alcohol consumption

Five or more drinks in one occasion or more days in a 30-day period is considered excessive. Drinking too much limits immunity-boosting nutrients, lowering the white blood cells’ ability to kill germs. Excessive alcohol intake heightens risk of infection. A heavy drinker is twice as likely to die from pneumonia than those who drink within a healthy amount. Heavy drinkers also make up more than one-third of those with tuberculosis.¹

Hydrate well

Water helps the energy, digestion, skin health, and enhances sleep. It allows the body to better absorb vitamins and minerals and eliminate waste. Drinking at least half your body weight in ounces everyday is a good rule of thumb to follow. Consuming foods that have a high water content such as leafy greens, berries, and melon will also help.²

Get enough sleep

The body needs sleep to regenerate. This recovery time is even more important for older adults, who are more susceptible to inflammation, infection, and fatigue. Most health experts recommend eight hours of quality sleep per night.²

Consume a well-balanced diet

While this is important at every age, it is especially so for older adults. A healthy diet is the best way to take in the vitamins, minerals, and protein necessary for a strong immune system .²

Because it is a challenge to get the right nutrients in the right amounts consistently, taking supplements can be helpful. Ensure contains HMB that help to protect against muscle breakdown and high-quality protein that support natural muscular synthesis function. Ensure provides a complete and balanced nutrition to support overall wellness and immunity.³

References:

1. https://health.clevelandclinic.org/5-tips-make-immune-system-stronger-age/
2. https://www.sunriseseniorliving.com/blog/may-2019/how-to-keep-your-immune-system-strong-after-60.aspx
3. https://abbottfamily.com.sg/products/page/ensure-gold

Why seniors should exercise to boost the immune system

Regular physical activity can strengthen an elder adult’s immune system and help the body fight off infections and viruses. ^{1, 2}

Research suggests that exercise is beneficial to the immune system by flushing out bacteria out of the lungs and airways thereby reducing the chance of getting cold, flu, and other illnesses.²

It causes change in antibodies and white blood cells (WBC). These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before.²

The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better.²

Moreover, exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lower stress hormones may protect against illness.²

Aiming for at least 30 minutes of physical activity 3 days a week not only boosts the immune system but as well increases blood circulation which has an anti-inflammatory effect on the body.¹

The World Health Organization recommends including both aerobic and strength exercise as well as balance exercises to reduce the risk of falls. If older adults cannot follow the guidelines because of chronic conditions, they should be as active as their ability and conditions allow. It is important to note that the recommended amount of physical activity is in addition to routine activities of daily living like self-care, cooking, and shopping, to mention a few.³

Exercise should go hand in hand with healthy eating habits. It is important for seniors to keep a well-balanced diet, as good eating habits can strengthen the immune system and improve their ability to recover from illness as well as help prevent chronic disease.³

Regardless of your age, maintaining a balanced diet can still be a challenge. One way to help you along: include nutritional supplements in your diet, to help meet the recommended intake levels. These products can help make up for the nutrients you might lack in your daily meals.³

References:

1. https://www.healthline.com/health/flu/boost-immune-system-over-65#3.-Get-active
2. https://medlineplus.gov/ency/article/007165.htm
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304477/
4. https://abbottfamily.com.sg/articles/active-aging/eat-well#

7 Key Nutrients to support seniors’ immune system

Nutrition is the key to good health, but what exactly is nutrition? The scientific explanation of it says it is the physiological and biochemical processes within the body. It involves foods and other nourishments that provide energy your body needs and some are converted into tissues for the body. Especially in seniors, we see that if they have poor nutrition, their quality of life may not be as good as they can be, leading to immunocompromised conditions. If we were to list all the nutrients, the list will be far and wide, but here are 7 of them that seniors can have in their diet to support their immune health.^1,4  

 Protein

In Myanmar culture, you would hear your Grandmother or Mom tell you to eat plenty of meat to grow big and strong to resist the elements. That is technically true because protein is required to build antibodies and the cells for the immune system. By including a variety of protein rich foods such as seafood, lean meats, chicken products, sea foods, legumes, plain nuts, and various nutritional seeds, it will all help a senior’s immune system. It will also help a senior heal wounds and aid them through recovery from major illnesses.^1,4 

Vitamin A, Vitamin C, Vitamin E

Eat your rice and vegetables, they will make you feel full, make you less ill and improve your eyesight, another traditional parental advice. Vitamin A, C, and E helps regulate the immune system, protect against infections, stimulate the formation of antibodies, and work as an antioxidant. Working from the inside, if a senior was to include Vitamin A in their diet, the tissues of the mouth to their respiratory system will be healthy. That is because most infections come through the intestines and the skin. For all these 3 Vitamins, include plenty of vegetables, sweet potatoes, cereals, citrus fruits, tomatoes, almonds, and cook with vegetable oil.^1,4 

Zinc

Seniors with a Zinc deficiency are found to have bad bowel movements and necessary organs for that are inflamed. Your body needs Zinc for metabolism and facilitates in helping your immune system function properly with synthesis of new immune system cells. Wounds will heal better and keep a senior’s sense of taste and smell in good condition. ^1,4 

Electrolytes and other Key Nutrients

Electrolytes may be a more recent nutrient term that is mentioned in most of our Myanmar food culture when it comes to health. But rest assured it has been always consumed through fluids, salt, potassium, and food grade chlorides. Drinking plenty of fluids will help regulate body heat, especially when you are ill. Seniors who are dehydrated will feel lethargic with dry throat and mouth. Some may even have trouble swallowing when these conditions are prolonged so if you are providing assistance to a senior, watch out for these signs.²

Vitamin D

Sunlight is a well-known source of life, especially for humanity. Sunlight helps your body produce Vitamin D from the cholesterol. And it is found that seniors with a Vitamin De deficiency have poorer mental health conditions with restless sleep. Osteoporosis is also a bone brittleness condition that results from Vitamin D deficiency, which leads to falls and other safety hazards. Vitamin D’s ability to manage the immune cells, they have a lower risk for developing debilitating major illnesses.³

How can Ensure help?

As young adults, we do not always get the required nutrition, so it may be harder for seniors to get it. From just food alone, a senior may find they are lacking. They can look towards supplementary nutrition such as various Ensure products. Formulated through scientific methods and multiple trials, it is quite a convenient way to get key nutrients like protein, vitamin A, antioxidants, zinc and vitamin D. For a senior the key is to follow a well-balanced diet, stay properly hydrated, and well rested to help keep an immune system strong.¹

 Reference(s): 

1. https://www.nutritionnews.abbott/healthy-living/diet-wellness/how-nutrition-supports-your-immune-system/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693724/#:~:text=There%20is%20evidence%20that%20dietary,eicosapentaenoic%20acid%20and%20docosahexaenoic%20acid.
3. https://www.aplaceformom.com/caregiver-resources/articles/vitamin-d-deficiency
4. https://www.eatright.org/health/wellness/preventing-illness/support-your-health-with-nutrition

How aging affects immunity

Immunity, the body’s defense system from infections and illnesses, tends to get weaker as we age.¹

While the field of medicine is still determining the reason behind how and why immunity decreases with age, researchers point out that a person’s immune system changes as he gets older. Some of the changes are indicated below.¹

Not responding quickly enough to vaccines.

When one gets older, he produces fewer T cells which fight illness-causing cells and “remembers” these cells to better defend the body against them later.¹ Flu shots or other vaccines may not work as well or protect an elderly for as long as expected.²

More likely to get ill.

The body produces fewer immune cells that communicate less with each other hence taking it longer to fight or react to harmful germs.¹ Moreover, the immune system’s ability to detect and correct cell defects also declines. ²

Slow recovery from injuries, infection and illnesses

As one ages the body produces fewer immune cells, including white blood cells. This causes a slow healing period from illnesses and injuries.¹

An autoimmune disorder may develop.

This is a disease in which the immune system mistakenly attacks and destroys healthy body tissues. ²

How to keep a healthy immunity 

1. Don’t skip your vaccines. Even though they might not be as effective, getting the flu and pneumonia vaccines and other vaccines that your health care provider recommends, is important to lower your risk of serious illnesses.^{1, 2}
2. Give importance to sleep. Get 7 to 8 hours of sleep. Research clearly shows that too little sleep — or poor-quality sleep — lowers immunity, even in young healthy people.¹

1. Manage stress. Over time, stress may lessen your immune response. When a person is constantly worried about something, it takes a toll on their body. Stress can also trigger other issues, like poor sleep and a bad diet, which both may affect your immunity.¹
2. Get plenty of exercise. Exercise helps boost your immune system. Research also suggests it helps cells move more freely, which helps them do their job better.^{1, 2}
3. Eat a balanced diet. A varied diet full of protein, vitamins and mineral-rich foods like lean meat, fresh vegetables and fruit helps the immune system function at its best. Eating a healthy diet also helps you keep a healthy weight.¹

For convenience, consider Ensure to provide extra protein and energy. It contains HMB, also called beta-hydroxy-beta-methylbutyrate, which is a muscle-preserving ingredient that works with protein to help fight muscle loss. ³

References:

1.  https://www.webmd.com/healthy-aging/guide/seniors-boost-immunity#1
2. https://medlineplus.gov/ency/article/004008.htm#:~:text=As%20you%20grow%20older%2C%20your,your%20risk%20of%20getting%20sick.
3. https://ensure.ca/en/get-healthy/maintaining-muscle-mass

How seniors can boost their immune system

What does it mean to be immune? It means you are either resistant to a particular infection or toxin because of the antibodies or sensitized white blood cells in your body that fight them. It is an amalgamation of tissues, organs, your skin, white blood cells, bone marrow, lymph’s, and various other parts of your body that work together. As we age, our immune system becomes more diverse, but once we hit our elderly stage, immunological decline happens. This is not an inevitable guarantee that it will happen, because there are things seniors can maintain vigorous immune responses and one of them is through nutrition.²

Boosting a senior’s immunity with Antioxidants

Antioxidants – compounds that inhibit oxidation – are substances that can slow down damage to cells caused by free radicals as a reaction to a person’s lifestyle and diet. The most common antioxidants are Vitamin C, Vitamin E, and selenium which if consumed through food, can help seniors prevent damages to their cells when their body’s immune system is responding to pathogens. Simply put, it will help seniors heal wounds and injuries faster and reduce the risk of infections. If you’re a senior or are caring for one, make sure to include plenty of fortified cereals, sunflower seeds, almonds, use authentic vegetable oils when cooking, hazelnuts, dark greens, red cabbage, and other types of bean in meals.³

Boost a senior’s immunity with Fitness

Good nutrition and physical activities can do wonders for the body, is a statement that is appropriate for anyone of any age for a healthy lifestyle. Just one or the other will not work properly. When you consume nutrients, you need to spend it somewhere. Plus if you get your blood flowing, it allows immune cells to perform effectively, reduces stress and inflammation, and can strengthen antibodies. While you are ventilating air rapidly in a good workout, it may also help flush bacteria out of the lungs and airways. With a good serving of antioxidant rich fruits and vegetables, you will have plenty of energy to work out. If you do good, you will feel good too.⁴

How can Ensure help boost a Senior’s immunity?

Ensure is a well formulated over 30 clinical studies nutrition supplement for adults. Nutritionally balanced with essential macronutrients and micronutrients to support overall health and improve immunity. Where you or the senior you are providing care to may be lacking in overall nutrition, Ensure can help supplement. Add it to health shakes, use it as a fortification to recipes, or serve it as a warm milk type of drink. Formulated with key nutrients protein, vitamin A, zinc, and antioxidants, which are all essential for immune function.¹

 Reference(s):

1. 1. https://www.ensure.com.au/nutrition-and-you/boost-your-immunity-with-antioxidants
   2. https://www.healthdirect.gov.au/immune-system
   3. https://www.eatright.org/health/wellness/preventing-illness/support-your-health-with-nutrition
   4. https://www.ensure.com.au/tips-and-advice/nutrition-and-fitness-go-hand-in-hand

Ways muscle loss impacts the health

Muscles are for movements, general well-being, and if you have it good, it does a number for looks too. But what if you are not doing so well? Are you winded when you reach the top of the stairs? Illness and weight loss recently? Feeling lethargic most of the time while walking more than normal? Here are a few ways muscle loss impacts the health to watch out for. ¹

It is a very real phenomenon

The more than 600 muscles in your body accounts for about 40% of your body weight, and losing too much directly impacts mobility, strength and energy levels, immune system, and even organs’ functions. By the time you hit your 70s, you would have lost about 25% of your body’s muscles.²

It’s beyond strength

Because muscle plays a key role in a senior’s mobility, and if the muscle loss is great, they would lose their independence. Weak muscles are not efficient in keeping the body moving. So seniors also have the risk of falls that can cause serious damages or even death. This is not only in the legs, but in the arm and grip strengths too. This matters as simple as picking up spoons, tea mugs, and getting dressed in the morning. And don’t forget your heart and lung. Your heart is a muscle and it needs to be strong to pump blood efficiently. If the heart does not pump blood well, the body will have poor circulation and result in cardiovascular diseases as well as numb limbs, bloating, frequent cramps, digestive problems, ulcers, and skin discoloration. If a senior already has respiratory problems, weaker muscles can cause more complications because intercostal muscles that help move the rib cage to assist in breathing don’t function well.³

Getting a Grip & Nutrition

Muscles that get older in the body respond well to physical activities. As a senior, you can look into simple resistance training exercises to improve strength and muscular endurance. For maintaining muscle strength, look into getting more protein into the daily diet. But protein alone may not be enough because factors like illnesses can affect the efficiency so it is important to be well nourished. HMB (Hydroxyl methyl butyrate), a metabolite of amino acid, Leucine (essential for muscle repair), combined with protein is more beneficial. HMB is found in small amounts of certain foods like various meats, fish, and eggs (eg. foods, alfalfa, corn silage, grapefruit and catfish), but since it is hard to get it naturally, seniors may have to get it through supplements. Ensure Gold contains HMB that is scientifically proven to improve muscle strength in 8 weeks while taking only 2 servings a day along with nutrition and exercise are included.^{3 , 4}

References:

1. https://abbottfamily.com.sg/articles/active-aging/muscle-matters-as-you-age#
2. https://abbottfamily.com.sg/articles/active-aging/5-things-you-need-to-know#)
3. https://www.nutritionnews.abbott/healthy-living/aging-well/losing-muscle-8-ways-it-may-impact-your-health/
4. https://abbottnutrition.com.my/products/ensure-gold