Your immune system may be aging faster than you think, study shows

Recent studies have shown that even if you feel healthy and fit, you… Immune system You may be aging faster than you think, which may increase your risk of infections and immune-related disorders.

“Immune aging, like all types of aging, means that our immune systems begin to slow down, make more mistakes and become less effective at protecting us from infection because we… Grow up“Chris Rhodes, Ph.D., a nutritional biochemist and longevity expert in California, told Fox News Digital.

As the immune system ages, immune cells become less able to perform critical functions such as fighting infection and destruction Cancer cells And wound healing, according to Rhodes, who is also CEO and co-founder of Mimio Health in San Francisco.

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The doctor added: “After the age of 35, our immune systems become less able to adapt to new antigens, allergens and other inflammatory stimuli – and our thymus gland, the organ responsible for producing T cells, gradually shrinks, which means that our immunity and ability to respond to new infections becomes more compromised as we age.”

Inflammation is a major driver of declining immune function, leading to what many experts call “inflammation.”

While most people begin to experience a “significant decline in immunity” in their late 30s to early 40s, making certain lifestyle changes and promoting metabolic health can significantly delay this, experts say. (Istock)

“Low-grade inflammation accelerates many age-related diseases, from cardiovascular disease to neurodegeneration,” says Dr. Pooja Gidwani, MD, a double-board-certified internal medicine physician. Obesity medication In Los Angeles, according to Fox News Digital.

Signs of aging of the immune system

Some signs that your immune system is sluggish include increased infections or colds, slow wound healing and decreased recovery from exercise or injury, according to Rhodes.

Fatigue, joint stiffness, aches and pains, frequent viral attacks, and weakness Vaccine response It can also indicate a low immune system.

5 ways to slow down immune aging

While most people begin to experience “measurable immune decline” in their late 30s to early 40s, making certain lifestyle changes and promoting metabolic health can significantly delay this, according to Gidwani.

“A young immune system is not about never getting sick, it is about recovering quickly, regulating inflammation effectively, and maintaining the energy and cognitive clarity that determine long-term vitality,” she said.

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Experts shared the following strategies to slow down the aging of the immune system.

No. 1: Improving dietary diversity

Al-Jadwani emphasizes the importance Dietary diversityAnd not just healthy eating. She recommends incorporating a variety of plants, proteins, and healthy fats daily.

“A wide range of polyphenols, fiber and omega-3 fats feed the gut microbiome, which trains and regulates immune cells,” she said. “Because approximately 70% of immune tissue is located in the gut, microbial diversity directly predicts immune resilience.”

As the immune system ages, immune cells become less able to perform critical functions such as fighting infections, destroying cancer cells, and healing wounds. (Istock)

Diet plays a “huge role” in immune function And longevityAccording to Rhodes, the effects of certain foods can increase inflammation and stress the immune system. Over time, this can promote autoimmune disorders, contribute to disease progression and reduce longevity.

“The best way to keep your immune system young and happy is to focus on A diet rich in antioxidantsPolyphenols and plant bioactives that have anti-inflammatory effects, as well as whole foods that avoid high glucose and fats that promote inflammation.

Diet plays a “huge role” in immune function and longevity.

Rhodes also recommends considering intermittent fasting to reduce the time the body spends in a “postprandial (postprandial) state” and benefit from its “potent anti-inflammatory effects.”

No. 2: Protect sleep and manage stress

Lack of sleep Chronic stress can cause immune cells to become worn down, less effective at their functions, and more likely to make mistakes, according to Rhodes.

He warned, “Increases in cortisol caused by lack of sleep or high levels of stress will enhance activation of the immune system, which can be beneficial in the short term to avoid infection, but will lead to accelerated aging of immune cells and less effective functions over time.”

Experts recommend incorporating a variety of plants, proteins, and healthy fats daily to boost immune function. (Istock)

“Ultimately, chronic activation of the immune system due to lack of sleep and High stress “It will burn your immune cells faster and accelerate their aging.”

Sleep is the ultimate “immune modulator,” Gidwani said, as one night of sleep deprivation can reduce “natural killer cell activity” by up to 70%.

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She recommends getting seven to eight hours of quality sleep a night and developing a stable circadian rhythm.

Finding “intentional” ways to manage stress — such as journaling, meditating, and spending time outdoors — can also help boost immunity.

No. 3: Exercise regularly

Exercise is known to strengthen immunity by lowering stress hormones, reducing chronic inflammation, and helping immune cells move through the body.

However, Rhodes cautioned that although exercise is essential for promoting long-term health and longevity, it can also be “pro-inflammatory,” as damage to muscles during exercise also activates the immune system and causes inflammation.

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“High-impact, intense exercise such as sprinting, HIIT training, or heavy weightlifting will be the most inflammatory, because they typically cause the highest level of acute stress to the muscles and joints and promote cellular growth pathways associated with aging,” he said.

Exercise is known to strengthen immunity by lowering stress hormones, reducing chronic inflammation, and helping immune cells move through the body. (Edward Bok)

Low impact Endurance exerciseSuch as running a marathon, hiking, swimming or cycling, typically cause less inflammation over time, which helps keep the immune system “functional and fresh” in the long term, Rhodes advised.

Gidwani recommends seeking a combination of aerobic (cardio) and strength training to improve mitochondrial health.

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“fixed, Moderate exercise “It enhances mitochondrial function and lymphatic flow, which improves immune surveillance without promoting inflammation,” she said.

#4: Consider Supplements (Carefully)

Some newer supplements and interventions can help slow immune aging, according to Gidwani.

“Essential nutrients such as vitamin D, magnesium, zinc and omega-3 remain essential,” she said. “Beyond that, NAD⁺ enhancers, senolytic compounds, and select peptides—such as thymosin alpha-1 for immune modulation and BPC-157 for tissue repair—are promising adjuvants to support repair and reduce chronic inflammation.”

“Most people begin to experience a noticeable decline in immunity in their late 30s to early 40s, but lifestyle and metabolic health can significantly delay this.”

However, the doctor noted that these supplements should complement healthy lifestyle behaviors, not replace them.

Rhodes suggested that while some Vitamins and nutritional supplements They are critical for immune function, but their importance is “often overestimated.”

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“While the immune system needs vitamins, minerals, proteins and essential fatty acids to function properly, taking high doses of these micronutrients will typically not add any additional benefit other than avoiding deficiencies,” he said.

Some of the best supplements to take are those that have anti-inflammatory effects, Rhodes said.

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“These could be compounds like EGCG from green tea, omega-3 fatty acids, anthocyanins from berries, and biomimetics like palmitoylethanolamide (PEA) and oleoylethanolamide (OEA) that re-establish the body’s natural anti-inflammatory signals.”

People should Talk to your doctor Before starting a new vitamin or supplement regimen.

No. 5: Boost communication

Research has shown that oxytocin, known as the “bonding” hormone, plays a role in regulating stress and inflammatory responses, which may enhance immune function.

“Physical touch, laughter and community raise oxytocin, lower cortisol and systemic inflammation,” Gidwani said.