As we age, we meet new challenges in maintaining health. One of these is maintaining a good immune system, which becomes increasingly important with each decade of life.
The immune system protects the body from myriad infections and diseases. Once your immune system is compromised or weakened, you are more likely to get sick from food contaminated with unwanted bacteria.
Consequently, basic food safety practices become increasingly significant in maintaining health.
Question: Who has a weakened immune system?
Answer: Many health conditions including asthma, cancers, diabetes, eczema, HIV/AIDS, pneumonia and rheumatoid arthritis result in weakened immune systems. Even a greater sensitivity to allergens may signal a challenged system. Some medications also can weaken this internal defense.
Q: What factors help to maintain a strong immune system or even improve it?
A: Although there are many ways to help your immune system, it all starts with consuming the full spectrum of adequate amounts of essential nutrients. And the best way is to include a variety of foods in adequate amounts from all food groups (protein, dairy, fruits, vegetables and grains). Because appetite and calorie needs decline with age, meeting essential nutrient needs with foods becomes more challenging. Adding a protein drink and taking a multivitamin/mineral supplement daily can help.
Q: Are there any special dietary supplements that help the immune system?
A: Studies that show certain supplements can improve immune function, but even if a person is meeting essential nutrient needs, some more exotic non-nutrient supplements have been found to be contaminated with disease-causing bacteria, viruses, parasites or toxic heavy metals.
Q: What helps to support healthy immune function?
A: Here are seven simple things that will decrease risks associated with aging immune function:
1. Get both the flu and pneumonia shots.
2. Do not smoke.
3. Consume alcohol only in moderation. That translates into one drink per day for females and two for males. Of course, this assumes you are consuming alcohol only if it is safe with your medications.
4. Get adequate sleep to allow body tissues time to repair.
5. Don’t let the small stuff stress you. Stress challenges the immune system.
6. Maintaining muscle improves immune function. Can those over 50 still build muscle? Research shows that increasing muscle mass is possible even in those over age 90 with as little as resistance training just twice a week for 12 weeks.
7. Maintain adequate food safety practices at all times. If you haven’t already developed good food safety habits, it is never too late to start. Always wash your hands before handling food. Cutting boards and knives for meats and produce should be kept separate to prevent cross-contamination. Don’t assume that smell is an indicator of food safety. If in any doubt, throw it out. Keep cold foods cold and hot foods hot.
Hawaii has the perfect climate for bacteria. To make sure rice is safe, eat it on the same day that it is cooked to prevent bacterial toxins. Raw fish in fresh sushi may contain parasites, but if it was frozen or chilled properly shortly after it was caught, it can be safe.
Remember, safe food promotes a better immune system and better long-term health as we age.
Alan Titchenal, Ph.D., C.N.S., and Joannie Dobbs, Ph.D., C.N.S., are nutritionists in the Department of Human Nutrition, Food and Animal Sciences, College of Tropical Agriculture and Human Resources, University of Hawaii at Manoa. Dobbs also works with University Health Services.
