If you're creeping into your Golden Years, now is the perfect time to whip your immune system into shape. As we age, the production of disease-fighting B and T cells slows down, and our bodies respond less robustly to all kinds of immune system challenges.

The good news is that you can improve your immune system's function, and it's never too late to start. When your immune system is robust, you're better able to fight off a variety of ailments--including viruses and diseases--more effectively. Strong immunity also means you're more likely to recover from illnesses faster than you would otherwise.

Here are five proven ways to bolster your immune system, starting today.

1. Get a good night's sleep

Good sleep is closely linked to healthy immunity. Inadequate sleep or poor-quality sleep increases your susceptibility to illness. Unfortunately, many people develop sleep problems as they age, including insomnia and frequent awakening during the night. A few things you can do to improve your sleep include; limiting screen time before bed, having a consistent bedtime, and keeping your room cool and dark during sleep hours.

2. Eat healthier food

All of your body's systems, including immunity, are fueled by the food you eat. Consuming a lot of processed foods and added sugar leads to inflammation and obesity and increases your risk for diabetes.

A diet that's mostly based on plants--fruits and vegetables; whole grains; beans and legumes; and nuts and seeds--is high in nutrients that support immunity. Plants are packed with antioxidants that reduce inflammation. Healthy fats and probiotic-rich fermented foods further boost immunity and improve your overall health.

3. Move your body

Moderate exercise helps reduce inflammation and promotes the regeneration of immune cells. According to the Centers for Disease Control, getting 150 hours of moderate-intensity exercise a week dramatically reduces the risks of a wide range of diseases. It helps your body fight foreign invaders more effectively when you do catch something.

Walking, biking, swimming, and even gardening are considered moderate-intensity exercises. Just a half-hour a day, most days of the week, can make a big difference.

4. Reduce your stress

Long-term, chronic stress promotes body-wide inflammation and causes imbalances in the function of immune cells. It increases your risk of a variety of diseases, and it can lead to poor dietary and lifestyle choices. Strive to reduce stressors in your life, and learn how to mitigate and manage physical and emotional feelings of stress. Meditation, exercise, yoga, and other mindfulness practices are useful for reducing stress and improving the way your body responds to it in the future.

5. Supplement smartly

While there is no evidence that any supplement known to man can prevent or treat any particular disease, some supplements are proven through a large body of research to improve your body's overall immune response.

Vitamin C can possibly shorten the duration of the common cold by eight percent in adults, and zinc does the same, by 33 percent.

Turmeric, the bright yellow spice used in Asian cooking, contains a compound called curcumin, which has long been studied for its anti-inflammatory effects and other immune system benefits. Studies show that curcumin is a potent agent that modulates immune cells' activation like T and B cells, natural killer cells, and dendritic cells, and it's currently being studied as a therapy for immune disorders. Prostavol's Turmeric Supplement contains 95 percent curcuminoids and 10 mg of BioPerine to maximize absorption.

Boosting your immune system is mostly a matter of taking good care of yourself. Every day, try to make one more good choice than you made the day before. Changing unhealthy habits can be challenging, but taking it slow and being kind to yourself will go a long way toward long-term success.

Sources:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC35821...https://www.ncbi.nlm.nih.gov/pubmed/26118561 https://www.ncbi.nlm.nih.gov/pubmed/26477922 https://www.ncbi.nlm.nih.gov/pubmed/22474371 https://www.ncbi.nlm.nih.gov/pubmed/17211725

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3 minutes to read

1. Get a good night's sleep

2. Eat healthier food

3. Move your body

4. Reduce your stress

5. Supplement smartly