What to do about decreased immunity in middle-aged women
May 16, 2023
Source: Cainiu Health
Dr. Yang Shuwen
Introduction
Middle-aged women experiencing decreased immunity can alleviate the condition through balanced diets, regular exercise, and stress management. It is recommended to consume a variety of nutrients such as vitamin C, vitamin E, zinc, iron, and protein. Moderate physical activity can enhance immune function, while stress reduction techniques like deep breathing and yoga may also be beneficial. If immune decline is severe, prompt medical attention is advised.
In middle-aged women, declining immunity can be alleviated through balanced nutrition, regular physical activity, stress management, and other methods. The specific analysis is as follows:
1. Balanced Diet
Middle-aged women can enhance their immune function through a balanced diet. It is recommended to consume a variety of nutrients such as vitamin C, vitamin E, zinc, iron, and protein. Additionally, reducing intake of high-sugar, high-fat, and high-salt foods helps minimize inflammatory responses in the body and improves immunity.
2. Physical Exercise
Regular physical activity can strengthen the immune system. It is recommended that middle-aged women engage in at least 150 minutes of aerobic exercise per week, such as brisk walking, running, or swimming. In addition, strength training exercises like weightlifting and push-ups can help improve muscle strength and bone density.
3. Stress Management
Stress can weaken the immune system. Middle-aged women can manage stress through techniques such as deep breathing, practicing yoga or meditation, and talking with friends.
Besides, insufficient sleep can impair immune function. Middle-aged women should aim for 7–8 hours of sleep per night and avoid staying up late to support immune health. In summary, declining immunity in middle-aged women is a normal physiological phenomenon. However, maintaining a balanced diet, engaging in moderate exercise, managing stress, ensuring adequate sleep, and undergoing regular health checkups can enhance the body's resistance and help prevent illness. If immune decline is severe, prompt medical consultation is advised.
