Practice Wellness and Enjoy Your Golden Years Freedom

Quality Life Forum  celebrates its 10^th anniversary in September, 2025. In the past decade, Quality Life Forum explores healthy aging and related topics; provided health aging coaching series of self-care, healthy eating, healthy living, golden age fitness, age-related health challenges, advocacy and empowerment, as well as pandemic support during COVID 19.

Quality Life Forum Health Coaching is Specialized in Active Adult Healthy Aging -

·       Mindset and behavioral transformation/Taking actions for self-care

·        Retrain aging awareness and learning healthy aging process

·        Overcome aging challenges with natural healing power

·        Develop strategies to help prevent or slow down existing disease conditions or process, with self-care confidence/competence

·        Maximize quality of life potential in the golden years

QualityLifeForum will continue to focusing on healthy aging challenges; healthy lifestyle, self-care education and skill learning for your wellness journey support. To learn more about the role of a health coach and virtual health coaching, go to Health Coaching. Follow QualityLifeForum commercial –free website @ www.qualitylifeforum.weebly.com for healthy aging open forum or go to Quality Life Forum Self-Care Health Coaching to choose customized programs.

QualityLifeForum is open to all and free of commercial advertising. Your support and donations are appreciated.

Loneliness Breakthrough Update

Loneliness is a personal perspective

Loneliness is subjective emotion, a painful feeling of not belonging or rejections, lack of social interactions and being disconnected with others. Loneliness is a complex problem, experienced subjectively and individually. It occurs when our personal social relationship quantity and/or quality falls below our satisfactory level.  Some of us feel lonely in a crowd, while others who do not feel lonely with fewer social contacts.

Loneliness is felt by us at some point in life at any age, transient or intermittent. Loneliness is reported most common among people who are not working, those living alone and individuals with lower household incomes. For those who reported a high rate of loneliness, they were also more likely to cope with social isolation. The risk factors often increase with age, including but not limit to – 

Personal

• Retirement
• Health status (chronic illnesses, mobility limitations, etc)
• Sensory loss
• Loss of loved ones or friends
• Personality and self-esteem

Environmental/social

• Moving/relocation
• Lack of transportation
• Demographics and cultural values
• Technology challenges

Loneliness and Aging

Getting older may change the dynamic of relationships, with family and with friends. Loneliness among older people becomes a major social problem. No one wants to be lonely in older age, but it appears that getting older and getting lonelier is increasingly correlated today. Retirement is a key factor: at this time social networks change, and partners often become a more important source of support. Other friendships become more difficult to maintain because of health or losses. The risk of ‘intimate loneliness’ is common for divorcees and also in unhappy relationships.

Older adults are at higher risk for social isolation and loneliness due to changes in health and social connections that may come with growing older, hearing, vision, and memory loss, disability, trouble getting around, and/or the loss of family and friends. Loneliness is often triggered by changes, losses, and compounded factors/situations. These can be internal (connections with social groups, personality, psychological response) or external (personal situations, environmental factors, life events/transitions).

Persistent feelings of loneliness or social isolation can impact our mood and emotions, cause symptoms of anxiety and depression, also increase risks of cognitive decline and dementia, as well as other health conditions, as it can activate the body’s fight or flight mechanism and keep cortisol chronically elevated, leading to inflammatory-based diseases such as heart disease, diabetes, stroke and leading to early death. 

Deep loneliness, also sometimes referred to as chronic loneliness, is an internal state of persistent detachment and emotional isolation from others and lack of meaningful connections and relationships with other people, according to psychology. Loneliness has a significant impact on wellness and quality of life.  With increasing number of older people living alone, loneness is commonly reported in aging population.  However, loneliness does not have age limit as it occurs in all ages. 

Understanding Positive Solitude

From psychological perspective, being alone has its benefits. 

A “positive solitude,” is a state that is associated with well-being, not loneliness, and finding the joys of solitude. Many considered alone time is essential for their mental health today.

Anxiety about being alone - This anxiety stems in large part from our culture’s deficit view of solitude. In this type of thinking, the desire to be alone is seen as unnatural and unhealthy, something to be pitied or feared rather than valued or encouraged. Our society is more likely to frame being alone negatively than positively. This type of bias shapes people’s beliefs. But the desire for solitude is not pathological, and it’s not just for introverts. Nor does it automatically spell social isolation and a lonely life.

True solitude turns attention inward. It’s a time to slow down and reflect. A time to do as we please, not to please anyone else. A time to be emotionally available to ourselves, rather than to others. When we spend our solitude in these ways, the benefits accrue: We feel rested and rejuvenated, we gain clarity and emotional balance, we feel freer and more connected to ourselves.

​It is true that if we don’t have a community of close relationships to return to after being alone, solitude can lead to social isolation. But it’s also true that too much social interaction is taxing, and such overload negatively affects the quality of our relationships. The country’s recent gravitational pull toward more alone time may partially reflect a desire for more balance in a life that is too busy, too scheduled and, maybe, too social.

Just as connection with others is essential for our well-being, so is connection with ourselves.

To learn more about identifying cause of loniless feelings, coping striteries, and actions to take, go to https://qualitylifeforum.weebly.com/2025-aug-loneliness-breakthrough-update.html

If you feel the pain of loneliness, do something about it now. Your first step is to open up and talk about it. Helps are available. Go to https://qualitylifeforum.weebly.com/loneliness-breakthrough.html. for personalized loneliness breakthrough self-care health coaching support. 

You are not alone; stay connected. 

Lifestyle Transformation for Healthy Aging Update

Lifestyle transformation for healthy aging involves adopting positive habits across various aspects of life, including diet, physical activity, mental well-being, and social connections. Key components include maintaining a balanced diet, engaging in regular physical activity, managing stress, prioritizing sleep, and preventing age-related chronic conditions. These changes can help individuals age well, maintain independence, and enhance quality of life.

The key lifestyle changes to focus on -

1. Physical Activity:

Establish a daily exercise routine - Aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity, along with muscle-strengthening exercises twice a week. Engage in activities you enjoy, such as walking, swimming, dancing, gardening, or even housework can all contribute to your fitness level. Also build in strength and balance activities like weight training, yoga, or tai chi can help prevent falls and maintain muscle mass.

2. Diet and eating behavior:

Healthy food choices - Prioritize fruits, vegetables, and whole grains, as these foods are rich in vitamins, minerals, and fiber. Choose lean protein and healthy fat sources - enjoy fish, poultry, beans, and nuts can help you maintain muscle mass.

Limit processed foods, sugary drinks, and excessive alcohol.

Portion control and feeding time – Plan meal time according to personal schedule, avoid overeating in amount or frequency. May consider time restricted feeding/intermittent fasting.

     To learn more, go to Quality Life Forum Coaching Healthy Eating Series

​

3. Mental and Emotional Health:

Prioritize sleep: Aim for 7-9 hours of quality sleep per night. Establishing a regular sleep schedule and creating a relaxing bedtime routine.

Stay socially connected: Maintain relationships with family and friends, and engage in social activities.

Manage stress: Practicing relaxation techniques (e.g., deep breathing, meditation), spending time in nature, connecting with loved ones.

Keep your mind active: Engage in activities that challenge your brain, such as reading, puzzles, or learning new things.

4. Other Important Factors:

Regular health checkups: Schedule routine checkups and screenings to detect any potential health issues early.

Quitting smoking is one of the most beneficial lifestyle changes a person can make. Avoid smoking and excessive alcohol consumption can have a detrimental impact on healthy aging.

Take preventative measures: Ensure your home is safe to prevent falls and other injuries.

Embrace aging: A positive attitude and willingness to adapt to changes can contribute to a more fulfilling later life, according to Home Instead.

By making these lifestyle transformations, you can significantly improve your chances of healthy aging and enjoy a longer, more fulfilling life, according to the National Institute on Aging.  Lifestyle changes can bring therapeutic effects for lowering, or reduce risks of, elevated blood pressure, cholesterol, blood sugar; also benefit for cognitive fitness and mind-body wellness. 

How to get started -

1. Identify areas for change:

Reflect on your current lifestyle and identify areas you'd like to improve (e.g., diet, exercise, sleep, stress management). Consider your reasons for wanting to change. Having a clear purpose can help you stay motivated.

2. Set SMART goals:

Specific: Define exactly what you want to achieve (e.g., "I will walk for 30 minutes, three times a week" instead of "I will exercise more").

Measurable: Track your progress (e.g., use a fitness tracker, journal, or app).

Achievable: Choose goals that are realistic for your current lifestyle and fitness level.

Relevant: Ensure your goals align with your overall health and well-being.

Time-bound: Set deadlines for your goals to create a sense of urgency.

3. Start small and build gradually:

Don't try to overhaul your entire life at once. Focus on one or two small changes at a time. For example, if you want to eat healthier, start by adding one extra serving of vegetables to your daily diet. Once you've mastered that, you can move on to another small change.

4. Build positive habits:

Reward yourself - Celebrate your successes, even small ones, to stay motivated.

Track your progress -Use a habit tracker or journal to monitor your progress and identify areas where you might need to adjust your approach.

Identify triggers - Be aware of situations or environments that might lead to unhealthy habits and develop strategies to avoid or manage them.

Make it enjoyable - Choose activities you genuinely like so that you're more likely to stick with them.

5. Be kind to yourself:

Expect setbacks and don't let them derail you. Learn from them and get back on track.

Celebrate your successes, no matter how small, and focus on the positive changes you're making.

Seek support when needed.

​Behavior change is not easy, because it is rooted in our personal value and health determinants.  When it comes to health, you have to make a clear choice and priority decision. By following these tips and making a commitment to positive change, you can successfully transform your lifestyle and enjoy a healthier, happier life. 

Go to https://qualitylifeforum.weebly.com/coaching-programs.html for coaching programs available.

Nourish Your Body for Healthy Aging

Go to https://qualitylifeforum.weebly.com/2025-june-nourish-your-body-for-healthy-aging-update.html to read the full article.

Most people are unaware of the significance of malnutrition in older adults, which requires attention.

What is malnutrition? Malnutrition is a physical state of unbalanced nutrition. It can mean undernutrition or overnutrition.

Fact 1 Malnourished individuals can be underweight or overweight, because you may eat enough food in calories but lack essential nutrients to be healthy

Fact 2 Recognize multi-dimensional factors causing malnutrition in older adults and cultivating healthy eating is essential for well-being

Fact 3 Eating more will not prevent or correct malnutrition

Plain and simple nutritional health rules

1. Do not put any toxics (such as cigarettes, abusive alcohol and drugs, disease-promoting junk fords, etc) into your body and cut back on processed, packaged foods. Eat mindfully for your nutritional needs.
2. Food is better than medicine. Make quality food choices in for daily meals and not rely on supplements. Prioritize plant based foods (i.e., fresh vegetables, fruits, seeds/nuts, whole grain) over processed food (i.e, packaged meats, baked goodies, chips/crackers).
3. Be aware of any nutritional deficiencies, even you appear to be well nourished. Your clinical laboratory test is a good tool for reveal signs of malnutrition. Discuss with your Doctor and taking corrective actions; follow medical guidance when taking supplements.
4. Engage in an activity routine and be active as much as possible. Exercise for at least 30 minutes a day, five days a week is a good start. Physical activities are not only for weight loss, but contributes important significance in your health and wellbeing. Keep in mind for safety first and work out at your comfort level. No need to push over your physical limit.
5. There is no magic diet; healthy eating is part of the lifestyle changes and you need to stick with it. It is a marathon, not a dash. Since each individual is unique, nutrition cannot be “one size fits all”. Health coaching offers personalized program for therapeutic life style changes. Quality Life Forum Health Coaching will provide guidance and support for your wellness. To learn more, go to https://qualitylifeforum.weebly.com/coaching-programs.html for details.

Summary:

Malnutrition is a physical state of unbalanced nutrition. It can mean undernutrition or overnutrition. Malnourished individuals can be underweight or overweight, because you may eat enough food in calories but lack essential nutrients to be healthy. Malnutrition in older adults can be caused by a variety of factors. Eating more will not prevent or correct malnutrition. Malnutrition is an imbalance of nutrients—meaning your diet may be high in calories but is low in nutrients that your body needs. It's worth to note that not every calorie is created equal, as each food has a specific effect in digestion, absorption, and distribution in human body. Keep in mind for the plain and simple nutritional health concepts. Managing chronic conditions through nutrition is an effective therapeutic approach. Cultivating healthy eating is essential and you need to stick with it for healthy living. 

Coping with Loss and Emotional Healing

May is beautiful time of the year and I always loved it, as the Mother’s Day comes around my mother’s birth day and the air is filled with warm Mother Nature.  But things have changed since the loss of my mother, as well as the anniversary of loss of my dear sister approaches at this time. Loss of loved ones are very painful, as the world shattered, more so at such special time. 

Grieving Facts: 

• We are likely to grief at some point in our lives.  Let’s face it and do not ignore. Do not suppress feelings and pretend to be emotionless.  It’s OK to cry; let it out.  Take time for yourself and be yourself, you may grief alone with journals or music or ventilate true feelings with trusted someone who is willing to listen and support.
• Flashbacks, memories, dreams seem real and unforgettable. The old family photo album – you want to see but afraid to open them. You want to take the time train back, to experience those ordinary days in the past that you took it for granted then and miss it so much now. It wasn’t so long ago, but gone forever.  The sadness of loss hurts deeply in the heart. Accept the fact. Remember the precious moments, be thankful and transform grief into positive life energy. Smile after dry your tears and look up. Life goes on; living in the moment.
• Dealing with guilt and regret for the unfinished – for anything you wished got it done earlier, better, or differently; for anything you did not get the chance to say, to see or to do; for everything you want to but nowhere to tell or share…… Write a journal; sing soft song, to express your thoughts and love. Do something meaningful – i.e., after my sister’s life was cut short by cancer, I joined National Patient Advocate Foundation and started online health coaching to promote wellness. I am feeling fulfilled when helping others.
• Time will pass but the wounds in the soul won’t heal automatically, unless you are emotionally ready.  Don’t try to replace them – the special someone or something are not replaceable. Find the resting place for them, in the earth and heart. Releasing attachment and making adjustment gradually at your personal pace. Letting go may take time. Take good care of yourself – walk out from the shadows of darkness and fill up your daily routine with healthy energies. Calm down your mind peacefully.
• Celebrate life and Mother’s day. Life cycle is endless. Connect yourself with nature and hope. With gratitude, we cherish every moment and to love with an open heart. Remembering the time we shared, for the love and family bounding, for the legacy of compassion and courage to moving on. 

My true story to share –

• 

One morning in mid-April, I opened my bedroom curtain as usual and saw something on the tree just outside of the window. Looking closely, it’s a mother bird in her nest hatching eggs on the tree branch. Awesome! This is my first lucky chance to watch wild life naturally in such close range without being noticed. The window became my observation station since and I have been watching her every day.  She lay in the nest for 10 days, rain or shine; finally the moves of new lives were seen. I also caught the male bird came for food delivery and how the babies were fed. The mother remained in the nest and never left her babies alone for another 7 days. The nest got crowded, with the two baby birds started moving around and flapping their wings. I know they will be ready to fly soon.  At last, on the May Day morning, they were gone. They flew into the freedom sky.

Looking at the empty nest, I miss them. But I am pleased to see the new lives took off from here. “Thanks for coming and bring the joy of life to my heart”, I wish they could hear me, “wishing all the best”.     

Mother Nature loves and bliss all lives under the sun. With appreciation, we celebrate Mother’s day in May. With remembrance, we also celebrate the Memorial Day in May. May is my special memorial for my loved ones and to honor their lives and legacy, which means so much to me.

Additional grieving support resources

http://www.griefshare.org/
https://www.griefrecoverymethod.com/grief-support-groups
https://www.compassionatefriends.org/home.aspx

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Golden Mindset Bridging into Golden Years

It’s your golden years and you have earned it - no financial worries, no work or family stress. Life is good, but are you ready?

Retirement is a landmark of achievement and the new baseline of re-establishing lifestyle. It takes some thoughts and some time to transform your mindset, as the “golden gate” bridging into your golden years. This mindset transition process may begin sooner or later and duration varies individually. 

With life expectancy at an all-time high, retirement leisure can last anywhere from 20 to 30 years.  That’s a lot of time to fill, and retirees need to well plan for it to make the most of golden years value.

To learn more about folden mindset transformation, go to https://qualitylifeforum.weebly.com/2025-april-golden-mindset-update.html

When you have everything, wellness and happiness now becomes the most important focus.  Retirement should be more about you than your money.  You are not too old. Your mind and body must be challenged to stay healthy. Be thankful for what you have, who you are and where you will be. The true fountain of youth is an attitude of gratitude. Establish a healthy lifestyle routine; enjoy physical activities at your comfort level.

Golden years are most enjoyable, as you are duty-free and debt-free.  Health is the prerequisite for freedom. Healthy mindset is the wellness foundation.

To learn more about healthy aging wellness topics, follow  https://qualitylifeforum.weebly.com/

 

The Golden Keys for the Golden Years Update

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For healthy aging, here is the golden keys for your golden years ahead.

Aging is a natural process. Everyone is getting older each day, from birth to death. No matter what age you are, today is the youngest day in your life ahead. You are lucky when entering your golden years, as some couldn’t make this far and never had a chance to enjoy their golden years in the life journey. Therefore, be grateful for where you are now in life. Enjoy your freedom of your lifetime; understand as you came with nothing and will take away nothing from this world. The material things don’t really matter much.

Happiness nurtures life and enhance health. Practice self-care to live your best life - 

1. Enjoy life now. Don’t scarify quality of life for the sake of save money. Be mindful of your time and whom you spend time with. Live in a full life today, put away the past and don’t be anxious about future.

2. Slow down and set your own pace. You don’t have to be the super man/woman to do everything and trying to meet all other’s needs.  Do one thing at a time and do the things you enjoy. You will sparkle your moments in the ordinary days.

3. Let the sunshine into your heart and break the darkness. By this age, you have gone a long way and experienced too much. Let go and get out of the shadow of the sadness. Smile, relax, and be peaceful, walk into the nature to feel the energy of life. You will become strong from sad experiences, you will become brave from vulnerableness,  you become accountable from responsibilities, and you become independent when you have to stand alone without fears.

4. A job title and salary grade is not that important.  Gains and losses serve its purpose - no loss; no gain.  Everything comes and goes in life while you are moving on. A major issue today will be minor by tomorrow, a big event this year will be a story in the next year, and a great happening in life will be history in the future.

5. Don’t mind too much of others opinions. Humans have eyes in common, but they see the world differently. Humans have ears in common, but they hear things differently. Humans have mouth in common, but what they say is different. People think differently and live in different ways.  Trust your own instinct, not necessarily what others think or say.

6. You have the right to say “no”.  You don’t have to struggle under pressure. You know better of your own wills and limits.  You will not be able to please everyone and you do not have to be in control of everything. Refusal for unpleasant request is your best protection. You are open-minded and fearless.  Your key objective is health and happiness. Respect your own freewill and live your way of life.

7. Understand Mother Nature; don’t fight or worry too much for things you don’t have control of.  No need to be too concerned for the unknown and always apprehensive.  

8. Keep a young heart and good spirit. A healthy mindset will determine your attitude for life. Do the things you enjoy to do and go to the places you want to go now, don’t wait. For the items on the wish list, keep up the hopes.

9. Value your true feelings and treasure your loved ones. You are lucky if you have someone is taking care of you and be grateful. ​If not, please take good care of yourself. Keep a simple life with well-balanced nutrition, physical activities, and rest, to maintain body and mind fitness. 

10. When you are satisfied, you are happy. Friendships, nature, learning, peace, young heart and open mind, love, sharing, gratitude, generosity and good health will keep you happy on your golden years’ journey.

Quality Life Forum health coaching will be your trusted ally and resource along your way.  Feel free to contact qualitylifeforum@outlook.com for your health coaching needs. 

Best wishes for your happiness.

Intermittent Fasting Update

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Part I - Exploratory Discussions

Is intermittent fasting a viable option for weight loss?  Most weight loss researches are focusing on what to eat or not to eat, metabolic rate, calorie intake vs. energy expenditures, etc; but not much on when to eat and frequency of intakes. Furthermore, do humans need to be fed 3 times a day and nibbles in between? Lions in the wild can go days without food and gorge in up to 66 pounds of meat at one setting is rather normal.

Although major research efforts have focused on how specific components of foodstuffs affect health, relatively little is known about a more fundamental aspect of diet, the frequency and circadian timing of meals, and potential benefits of intermittent periods with no or very low energy intakes. The most common eating pattern in modern societies, three meals plus snacks every day, is abnormal from an evolutionary perspective. Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage. As data on the optimal frequency and timing of meals crystalizes, it will be critical to develop strategies to incorporate those eating patterns into health care policy and practice, and the lifestyles of the population.

Few recent scientific studies suggest that there is great potential for adulthood lifestyles that incorporate periodic fasting to promote optimal health and reduce the risk of many chronic diseases.

Animal studies have documented robust and replicable effects of fasting on health indicators including greater insulin sensitivity, and reduced levels of blood pressure, body fat, IGF-I, insulin, glucose, atherogenic lipids and inflammation. Fasting regimens can ameliorate disease processes and improve functional outcome in animal models of disorders that include myocardial infarction, diabetes, stroke, Alzheimer ’s disease and Parkinson’s Disease. One general mechanism of action of fasting is that it triggers adaptive cellular stress responses, which result in an enhanced ability to cope with more severe stress and counteract disease processes. In addition, by protecting cells from DNA damage, suppressing cell growth and enhancing apoptosis of damaged cells, fasting could retard and/or prevent the formation and growth of cancers.

Recently studies have shed light on its role in adaptive cellular responses that reduce oxidative damage and inflammation, optimize energy metabolism and bolster cellular protection. In lower eukaryotes, chronic fasting extends longevity in part by reprogramming metabolic and stress resistance pathways. In rodents intermittent or periodic fasting protects against diabetes, cancers, heart disease and neurodegeneration, while in humans it helps reduce obesity, hypertension, asthma and rheumatoid arthritis. Thus, fasting has the potential to delay aging and help prevent and treat diseases while minimizing the side effects caused by chronic dietary interventions.

Research studies have shown that reducing your daily caloric intake by 20 to 40 percent is an effective way to lose weight and improve cardiovascular and metabolic health. However, it’s very difficult to eat less every day for a long time. So people are looking for more manageable ways to improve their health, and many are turning to intermittent fasting — short periods of eating little to no energy-containing food and drink. 

A scientific study finding, which published on Nature Medicine, 2025, reported intermittent fasting is effective for weight loss and improves cardiovascular health in people with obesity problems.

Part II - Intermittent Fasting Methods, Guidelines and Practical Tips

Part III – Key Points and Considerations

Go to https://qualitylifeforum.weebly.com/2025-feb-intermittent-fasting-update.html for full text

Caution –Studies of fasting regimens have not been performed in children, the very old and underweight individuals, and it is possible that fasting would be harmful to these populations. Therapeutic fasting should be under close medical supervision. As clinical data on intermittent fasting for weight loss is very limited to date, consult your personal physician for your nutritional needs and weight management.

References:
The scientific approach to intermittent fasting, 2016, by Dr. Michael VanDerschelden
The complete guide to fasting, 2016, by Jason Fung, MD and Jimmy Moore
http://www.pnas.org/content/111/47/16647.full
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
http://scopeblog.stanford.edu/2016/07/07/intermittent-fasting-fad-or-science-based-diet/
https://sciencebasedmedicine.org/intermittent-fasting/
http://easacademy.org/trainer-resources/article/intermittent-fasting

https://www.sciencedaily.com/releases/2025/01/250108144146.htm

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Immunity and Aging

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The immune system helps protect human body from foreign or harmful substances. Examples are bacteria, viruses, toxins, cancer cells, and blood or tissues from another person. When growing older, the body’s immune function declines.

While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them. Respiratory infections, influenza, and particularly pneumonia are a leading cause of death in people over 65 worldwide. The aging process somehow leads to a reduction of immune response capability, which in turn contributes to more infections, more inflammatory diseases, and more cancer.

How to protect overall immunity?
A strong immunity is the first line defense for illness. Healthy life style and behaviors are the essential factors. The immune system will functions better when protected from environmental assaults and bolstered by healthy-living strategies.

Although the immune response is a body function you can’t control, these healthy habits and behaviors will benefit immunity:

1. Prioritize sleep and maintain regularity of daily routine: During sleep, your immune system releases proteins that help fight off infection. Sleep deprivation may decrease the production of these protective cells. Maintain adequate sleep (7 – 9 hours at night) is beneficial for good health. Sufficient rest will allow body to recover from physical fatigue and mental exhaustion.  Human body has an internal body clock that follows a daily 24-cycle known as a circadian rhythm. The body clock, also known as a circadian clock, responds primarily to environmental cues, such as light and darkness, as well as genes that influence how quickly or slowly our body clock runs and, as a result, how closely it aligns with the 24-hour day. Nearly every tissue and organ in the body is governed by its own circadian clock, which is responsible not only for controlling our sleep patterns, but for synchronizing every biological process — body temperature, blood pressure, hormones, etc, to the time of day. When the body clock is disrupted, whether by occasional or continuous interruptions of sleeping patterns, and the natural circadian rhythm is either slowed or accelerated, may impair body immunity.

2. Exercise safely and regularly – Being active contributes to general good health and therefore benefits the immune system.  However, extremely challenging physical activities and high intensity training is a stressor to the body and weaken the immunity. Exercises also support self control of extreme emotions and mood swings and maintain a peaceful and content mentality.

3. Healthy eating and keep body weight within normal range for your age: There appears to be a connection between nutrition and immunity in the elderly. Micronutrient malnutrition, in which a person is deficient in some essential vitamins and trace minerals that are obtained from or supplemented by diet, can be common in the elderly. Healthy immune system warriors need good, regular nourishment. Eat healthy food rather than processed food or supplements. For example, a whole orange has more nutritional value than the orange juice or vitamin C pills.  

4. Maintain good personal hygiene and proper hand washing reduce the risks of infections. DO NOT smoke and limit alcohol intake.

5. It is important for older adults to keep preventive care and keep vaccines current.

            

Vaccination for older adults

The most important vaccinations seniors should discuss with their physicians include the flu vaccine, pneumococcal vaccine to prevent pneumonia, shingles vaccine, and COVID-19 vaccine.

A reduction in immune response to infections has been demonstrated by older people's response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, the vaccine is much less effective compared to healthy children (over age 2). But despite the reduction in efficacy, vaccinations for influenza and S. pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination.

Go to https://qualitylifeforum.weebly.com/2025-jan-immunity-and-aging-update.html to learn more for Influenza Vaccine, COVID 19 Vaccine, Pneumococcal Vaccine, Shingles Vaccine, and Tdap vaccine for adults. 

The take home messages

• A strong immunity is the first line defense for illness and it is built overtime. No magic for a quick fix. Healthy life style and behaviors are the essential factors. The immune system will functions better when protected from environmental assaults and bolstered by healthy-living strategies.
• Well regulate quality nutrition, exercise, and rest/sleep is the key to build and maintain a strong immune system.  Most importantly, keep up a positive, peaceful, and content mentality.  Emotional state and mood swings weaken the immune system.
• Many products on store shelves claim to boost or support immunity, but the concept of boosting immunity actually makes little sense scientifically. 
• Vaccination for prevention is strongly encouraged for older adults, as immune systems tend to decline over time, putting seniors at higher risk for certain diseases.   The most important vaccinations seniors should discuss with their physicians include the flu vaccine, pneumococcal (pneumonia) vaccine, shingles vaccine, and COVID-19 vaccine.

References:
https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
https://www.ncoa.org/blog/4-important-vaccines-seniors-covered-medicare/