The immune system is a complex network of cells and organs that defend the body from germs, viruses, and other harmful substances.
As the body’s answer to diseases and infection, the immune system has come front-and-center in the battle against COVID-19. Because without a vaccine, people depend on their immunological readiness to stave off the effects of coronavirus.
The sobering fact is that one’s immune system degrades over time. As one gets older, the body undergoes important changes, and its ability to respond to health challenges decreases.
This is important because according to the World Bank, 5% of Filipinos are over the age of 65. That’s almost 6 million folks from a general population of 109 million.
Immunologically speaking, the older members of our population are especially vulnerable to diseases like the coronavirus. Here’s why...
Age-related Changes to the Immune System
The elderly produce fewer antibodies as a response to an infection. And the antibodies that they do make are of a lower quality, in that these do not attach as well to target antigens. This means they are less effective in fighting disease.
The human body depends on white blood cells called macrophages to search and destroy deleterious elements in the bloodstream. In essence, they “eat” these foreign substances. In the elderly, macrophages are found to be working at a slower rate.
T-cells and B-cells, which are two of the most vital elements of the body’s defenses, have been found at lower levels in the elderly population. T-cells and B-cells are important because they “remember” past infections so that when a similar antigen finds its way into the body, the immune system can mount a specific response to eliminate the threat.
The decline in immunity can also be attributed to the decline in the size and function of the organs of the immune system. For example, the thymus gland (responsible for producing the previously mentioned T-cells), shrinks over time. The bone marrow (responsible for the production of B-cells), have decreased function in old age.
Having said that, there are specific things that senior citizens can do to prevent or slow the decline of their immune systems.
Here are things you need to keep in mind:
The Four Bedrock Principles of Immunity
Sleep is King
Sleep is an essential regimen for optimum health. Without adequate sleep, everything else we do to boost immunity will come to naught.
Sleep is not a passive occupation, devoid of any activity. In fact, sleep is a hubbub of restorative processes, reinvigorating the body for a new day. Without it, the brain cannot function properly and the body becomes sluggish and lethargic.
Sleep makes for more effective T-cells. T-cells, as we’ve mentioned, mediate antigen-specific responses. A study has found that when people get enough sleep, T-cells are better able to stick to and attack infected cells. People who lack adequate sleep showed a decline in T-cell functioning.
In addition, a lack of sleep results in the decreased production of cytokines. These are proteins that modulate the actions of the immune system. The different component cells and organs of the immune system need to work together and mount an effective response to an infection. Cytokines perform the role of an orchestra conductor and coordinate how the different components of the immune system act.
Another thing that happens when we lack sleep is that our bodies produce a hormone called ghrelin. This is a substance that boosts appetite. At the same time, leptin, the hormone that tells our brains we are full, decreases in production. This double whammy leads to serious cravings and could result in conditions like obesity, diabetes, stroke, high blood pressure, and heart attacks.
People naturally differ, but according to the Sleep Foundation.org, the average adult (26-64 years old) needs about 7-9 hours of sleep.
Water is the Solvent of Life
Water comprises about 60% of our body.
The human blood is around 50% water.
These things alone indicate the importance of water to the healthy functioning of an individual. Every activity of the body (eg. digestion, metabolism, circulation) is almost always facilitated by water.
Not the least of these actions is the defense of the individual from pathogens like germs, bacteria, and viruses. First of all, we use water to wash our hands. We’ve heard this ad infinitum from health experts in relation to COVID.
Second, water facilitates the release of harmful toxins from the body through sweat, urine, and bowel movement.
Third, water plays a vital role in gut immunity. In addition to helping the body absorb nutrients used by the immune system to fight invaders, the mucosal lining of the gut needs water to effectively perform its barrier function. Without adequate water, the different mucosal linings of the body will have a hard time preventing the entry of pathogens.
Finally, water, as a primary component of blood, carries the specialized cells of the immune system so they can get to where they need to be. For example, in an inflammation (a reaction of the immune system), blood is heavily directed to the site of the wound or infection. That’s why the region of the inflammation swells, is warm and red. The body is mustering white blood cells in the area to fight the irritant.
Water is really the solvent of life and according to the Mayo Clinic, an adult male is required to drink at least 3.7 liters of water a day. Females should take 2.7 liters. (The figures include other sources of fluids like soup, beverages, and drinks.)
Eat the Farm
When it comes to immunity and good health, a wide range of food groups is needed.
This is because the mechanisms, pathways, and organs involved in the defense of the body need a whole lot of micronutrients to function effectively. The immune system, in reality, doesn’t just work alone. It works with the digestive system, the endocrine system, the circulatory system, and a host of other biological processes.
So your grade school teacher was right—eat plenty of different vegetables, fruits, grains, and meat. Foods that are rich in vitamin C, vitamin B6, vitamin D, iron, zinc, magnesium selenium, and proteins should be on top of your list.
Of course, people are different, and as one grows older, specific dietary needs come to the fore. So your doctor might discourage the consumption of certain food groups. For example, an individual might have specific health conditions that warrant a significant decrease in the consumption of meats or proteins.
On the other hand, a person might be sorely lacking specific nutrients in his diet, so his doctor might recommend supplements to ensure that he gets the needed amounts of vitamins and minerals. Although the best way to imbibe nutrients is from a plate instead of a capsule, in certain instances, a supplement might be necessary.
When it comes to food, stay as far away as possible from processed products. Fresh food retains most of its nutrients and has a better flavor than its industrially processed counterparts.
A Workout Works
Studies have shown that long-term moderate physical activities reap benefits for geriatric populations.
Immunological benefits of exercise for seniors include:
reduction in infections
better response to vaccines
more active NK (natural killer) cells
reduced incidence of inflammation
T-cell proliferation
increased cytokine production
As seniors go, a trip to the gym may not even be necessary. The key is to get physically active—within one’s limits. Activities like aerobics, stretching, brisk walking, dancing, even gardening can keep the blood flowing the deliver oxygen to the different parts of the body.
Seniors who have not exercised for quite a while should consult a physician before starting. It’s best to start slowly and gradually build up in duration and intensity. According to UK’S National Health Service, a person over 65 should get around 150 minutes of moderate exercise every week.
In this season of COVID-19, Bloodworks Lab wishes for the health and well-being of the senior members of the Filipino family.
In line with this, we continue to offer a “Senior Citizen Package” which includes CBC, FBS, Lipid Profile, BUN, BUA, Creatinine, SGPT, SGOT. These measures give our elder clients an accurate picture of not only their immunological readiness but also of their general state of health.
As your one-stop-shop for all your blood test needs, Bloodworks Lab is proud to be the first laboratory in the Philippines to offer the Anti Acetylcholine Receptor (lgG) Antibody Test and the Anti N-Methyl-D-Aspartate Receptor (Anti NMDA Receptor) Antibody Test.
Our branches are in Alabang, Katipunan, and Cebu.