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Top lifestyle changes to help you stay healthy as you age. Alison Cullen, nutritional practitioner and sleep expert (avogel.co.uk), has answered some questions about how we should look after ourselves now to stay healthy as we get older. Why are older people more susceptible to illnesses such as viruses? As we get older, we become more susceptible to illness because our immune systems naturally weaken and our bodies have a harder time mounting a strong immune response. ”The body produces fewer immune cells, and its response to infections becomes slower. Additionally, inflammation tends to increase, which makes older individuals more susceptible to infections and chronic illnesses.” What foods help boost our immune system? When it comes to staying healthy, a diet rich in fresh, vitamin- and mineral-rich foods is essential. ”Fruit and veg, especially berries and leafy greens, which are really anti-inflammatory, lean protein, whole grains like brown rice and oats rather than processed carbs like pasta, bread and white rice are best, keeping processed food to a minimum in general.” How does exercise help make us more resistant to illness? In addition to a healthy diet, regular exercise keeps the immune system active and reduces inflammation. ”I recommend low-impact activities like walking, swimming, or yoga, which improve circulation and overall vitality without putting too much strain on the joints. Cold water swimming is becoming more and more popular amongst all ages.” Does sleep help? A good night's sleep is essential for your body to rest and recover. ”Older adults should aim for 7-9 hours per night, as sleep helps the body repair and regenerate, making it better equipped to fight off infections.” "The most regenerative and healing sleep is before midnight, so I also recommend getting to bed early and aiming to be asleep by 10pm.”
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