10 Ways to Boost Immunity for Seniors

1. Eat a Balanced, Nutrient-Dense Diet

Nutrition is one of the most effective ways to boost an aging immune system. A healthy diet rich in vitamins, minerals, and antioxidants as well as calorie control can help protect cells from damage and support the production of immune cells, according to research on the role of nutrition in enhancing immunity in seniors.

The best immune boosters include these nutrients which can be found in the following immune-boosting foods for seniors:

• Vitamin C: citrus fruits, strawberries, and bell peppers
• Vitamin D: eggs and fortified milk (don’t forget about sunlight exposure!)
• Vitamin E: almonds, sunflower seeds, spinach, and broccoli
• Zinc: seafood, beans, and whole grains
• Probiotics: yogurt, kefir, and fermented vegetables
• Omega-3 fatty acids: salmon, mackerel, walnuts, and flaxseeds
• Antioxidants: berries, dark chocolate, spinach, and cauliflower

Some research also suggests that caloric moderation—avoiding overeating while maintaining nutrient quality—may also help regulate immune function.

At Sunrise Senior Living, we know nutrition plays a key role in senior health so our signature dining program incorporates fresh, seasonal produce to help boost immunity for seniors. We offer balanced meals that prioritize flavor and nutrition. Mealtimes are also viewed as an opportunity that supports residents’ socialization and emotional well-being.

2. Prioritize Quality Sleep

Sleep deprivation has been linked to immune-related diseases, so it’s essential to prioritize getting enough restful, restorative sleep. Good sleep is one of the most powerful ways to improve the immune system in elderly adults.

To boost the immune system for seniors, prioritize rest with these sleep habits recommended by the Centers for Disease Control (CDC):

• Keep a consistent bedtime and wake-up time
• Create a calming bedtime routine—read, stretch, or listen to soothing music
• Avoid caffeine and heavy meals late in the afternoon or evening
• Make your sleep environment cool, quiet, and comfortable
• Limit screen time before bed to support natural melatonin production
• Exercise regularly and maintain a healthy diet

3. Keep Vaccines Up to Date

Vaccinations are vital for older adults and they are one of the most effective ways to protect your immune system. They help the body recognize and fight harmful viruses and bacteria before they cause illness. Staying up to date on recommended vaccines for seniors is an important way to give your immune system the boost it needs. 

These vaccinations are recommended for older adults by the CDC to help boost immunity for seniors:

• Flu (influenza)
• COVID-19 booster shots—per CDC guidelines
• Pneumonia (pneumococcal)
• Shingles
• Tdap (Tetanus, Diphtheria, and Pertussis/Whooping Cough)
• RSV (Respiratory Syncytial Virus)

Always consult your healthcare provider for personalized vaccination advice and timing. Preventive care like this is key to staying healthy and reducing the risk of serious illness.

4. Exercise Regularly

Staying active helps seniors keep their immune system strong. Physical activity promotes healthy circulation, allowing immune cells to move efficiently throughout the body. Regular exercise is also key to general health and it helps reduce inflammation and boost mood.

Try some of these effective senior-friendly exercise ideas to help boost the immune system:

• Walking or light jogging
• Swimming or water aerobics
• Yoga, Pilates, or tai chi
• Chair-based yoga and resistance exercises

Even 30 minutes of moderate activity—like brisk walking or riding a bike—most days can make a difference, according to the National Health Society’s physical activity guidelines for older adults.

At Sunrise, we encourage movement for residents through with engaging outdoor and indoor fitness activities designed for all ability levels because staying active should feel enjoyable, achievable, and social—not stressful.

5. Manage Stress

Chronic stress can weaken the immune system of seniors by increasing cortisol—a hormone that suppresses immune function. Managing stress effectively supports both physical and emotional well-being.

Try these techniques to help manage stress and support seniors in boosting their immune system:

• Take care of the mind. Take deep breaths, stretch, meditate, journal, or unplug from news and social media.
• Stay physically active. Start small and consider gentler exercises like yoga.
• Spend time outdoors. Take a walk or just soak in the sun.
• Stay connected with others. Talk to loved ones about your feelings or get involved with community members.
• Limit alcohol and smoking and avoid using illegal drugs. Avoid smoking, drink in moderation, and say no to illegal drugs or prescription drugs that aren’t prescribed to you.
• Get regular health screenings. Be sure to talk to your doctor about your stress concerns and continue going to your regular health appointments for tests, screenings, and vaccinations.

At Sunrise, we support residents’ mental wellness in various ways. Our communities offer calming spaces, engaging programs, and opportunities to connect to help reduce stress and promote comfort.

6. Avoid Smoking

Smoking weakens immune responsiveness and damages the lungs, making it harder for the body to fight infections and heal. It also increases the risk of chronic conditions that can impact a senior’s overall well-being.

If you smoke, talk to your doctor about how to quit smoking. They can help prescribe medications or patches to manage withdrawal symptoms or recommend local resources that can help. Even cutting back can bring measurable benefits for senior immune health.

7. Reduce Alcohol Intake

An occasional drink can be part of social enjoyment, but excessive alcohol consumption suppresses the immune system and interferes with nutrient absorption. Moderation is key in supporting immunity and overall well-being.

Here are some simple ways to cut back on alcohol and help strengthen a senior’s immune system:

• Alternate alcoholic drinks with water.
• Limit alcohol use to recommended guidelines—two drinks or less per day for men and one drink or less for women. Be sure to consult your doctor about what’s moderate for you.
• Schedule alcohol-free days each week.
• Stay hydrated and prioritize balanced meals to offset cravings.

8. Manage Weight

Maintaining a healthy weight helps regulate immune function and lowers inflammation throughout the body. Excess weight is linked to chronic illnesses like diabetes and heart disease, which can affect immunity.

To manage a healthy weight and improve immune systems of elderly loved ones:

• Maintain a healthy diet by focusing on nutrient-dense foods and balanced portions
• Incorporate regular activity, like daily walks or chair exercises
• Swap unhealthy choices, like processed snacks, for fresh fruit or nuts

At Sunrise, our care team is dedicated to helping seniors with their overall well-being, which includes helping residents maintain a healthy weight as defined by their healthcare team.

9. Keep Good Hygiene

Sometimes the simplest habits make the biggest difference. Good hygiene helps prevent the spread of harmful bacteria and viruses that can overwhelm an aging immune system.

Here are some good hygiene practices to keep in mind to help prevent the immune system from weakening with age:

• Wash hands before eating and after public outings
• Clean frequently touched surfaces regularly
• Cover your mouth and nose when sneezing or coughing
• Avoid close contact with anyone who’s unwell

Keeping living spaces clean and well-ventilated is especially important during cold and flu season. At Sunrise, our team prioritizes cleanliness and safety protocols to promote health and well-being.

10. Seek Support for Immune Health

A senior’s healthcare team is their best resource for personalized guidance on boosting immunity. Attending regular preventive care visits can help doctors identify nutrient deficiencies, keep track of medications, and help them to recommend supplements or lifestyle changes. They can also help ensure that seniors stay up to date on vaccinations and other preventive care measures—all important steps in staying healthy as we age.

How Senior Living Can Help

At Sunrise, we make wellness a priority. From nutritious dining options and fitness programs to stress-reducing activities and social opportunities, we’re focused on improving the overall well-being of residents, which includes supporting immune health. Residents also benefit from care coordination and access to healthcare partners to support their medical needs.

To learn more about how Sunrise prioritizes senior health, happiness, and connection, find a Sunrise Senior Living community near you. Our team is happy to answer your questions.