Health
Everyday clues that your immune system is aging — and how to fight back
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Recent studies have shown that even if you feel healthy and fit, your immune system could be aging quicker than you think, which could increase the risk of infections and immune-related disorders.
“Immune aging, like all aging, means that our immune systems start to slow down, make more mistakes and be less effective at protecting us from infection as we get older,” Chris Rhodes, Ph.D., a nutritional biochemist and longevity expert in California, told Fox News Digital.
When the immune system ages, immune cells become less able to perform crucial functions like fighting infection, destroying cancer cells and healing wounds, according to Rhodes, who is also the CEO and co-founder of Mimio Health in San Francisco.
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“After the age of 35, our immune systems become less and less able to adapt to new antigens, allergens and other inflammatory stimuli — and our thymus, the organ responsible for producing T-cells, gradually shrinks, meaning our immunity and ability to respond to new infections becomes more compromised with age,” the doctor added.
Inflammation is a key driver of declining immune function, leading to what many experts call “inflammaging.”
While most people begin to experience “measurable immune decline” by their late 30s to early 40s, making certain lifestyle changes and boosting metabolic health can significantly delay it, experts say. (iStock)
“Low-grade inflammation accelerates many age-related diseases, from cardiovascular disease to neurodegeneration,” Dr. Pooja Gidwani, a double board-certified doctor of internal medicine and obesity medicine in Los Angeles, told Fox News Digital.
Signs of an aging immune system
Some signs that the immune system is slowing down include increased infections or colds, slower wound healing and diminished recovery from exercise or injury, according to Rhodes.
Fatigue, joint stiffness, aches and pains, recurrent viral flare-ups and a weaker vaccine response could also indicate a declining immune system.
5 ways to slow down immune aging
While most people begin to experience “measurable immune decline” by their late 30s to early 40s, making certain lifestyle changes and boosting metabolic health can significantly delay it, according to Gidwani.
“A youthful immune system isn’t about never getting sick — it’s about recovering quickly, regulating inflammation effectively, and preserving the energy and cognitive clarity that define long-term vitality,” she said.
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The experts shared the below strategies for slowing down immune system aging.
No. 1: Optimize nutrition diversity
Gidwani emphasizes the importance of nutrient diversity, not just healthy eating. She recommends incorporating a variety of plants, proteins and healthy fats daily.
“A wide variety of polyphenols, fibers and omega-3 fats nourishes the gut microbiome, which trains and regulates immune cells,” she said. “Because roughly 70% of immune tissue resides in the gut, microbial diversity directly predicts immune resilience.”
When the immune system ages, immune cells become less able to perform crucial functions like fighting infection, destroying cancer cells and healing wounds. (iStock)
Diet plays an “enormous role” in immune functionality and longevity, according to Rhodes, as the effects of certain foods can boost inflammation and lead to immune system stress. Over time, this can promote autoimmune disorders, contribute to disease progression and decrease longevity.
“The best way to keep your immune system youthful and happy is to focus on a diet rich in antioxidants, polyphenols and plant bioactives that have anti-inflammatory effects, as well as whole foods that avoid the glucose and lipid spikes that promote inflammation,” he advised.
Diet plays an “enormous role” in immune functionality and longevity.
Rhodes also recommends considering intermittent fasting to minimize the time the body spends in the “post-prandial (post-eating) state” and to benefit from “powerful anti-inflammatory effects.”
No. 2: Protect sleep and manage stress
Lack of sleep and chronic stress can cause immune cells to be more worn out, less effective at their jobs and more prone to making mistakes, according to Rhodes.
“Increases in cortisol caused by lack of sleep or high stress levels will promote immune system activation, which can be beneficial in the short term to avoid infection, but will lead to accelerated immune cell aging and less effective functionality over time,” he warned.
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 will burn out your immune cells faster and accelerate their aging.”
Sleep is the ultimate “immune modulator,” Gidwani said, as even one night of deprivation can cut “natural-killer-cell activity” by up to 70%.
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She recommends getting seven to eight hours of quality sleep nightly and cultivating 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: Get regular exercise
Exercise is known to strengthen immunity by lowering stress hormones, reducing chronic inflammation and helping immune cells move through the body.
Rhodes cautioned, however, that while exercise is essential to promoting long-term health and longevity, it can also be “pro-inflammatory,” as the damage done to the muscle during exercise also activates the immune system and causes inflammation.
“High-impact and intense-burst exercise like sprinting, HIIT training or heavy weight lifting will be the most inflammatory, as these typically cause the highest level of acute muscle and joint stress 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 Bock)
Low-impact endurance exercise, like marathon running, hiking, swimming or biking, will typically cause less inflammation over time, helping to keep the immune system “functional and fresh” in the long term, Rhodes advised.
Gidwani recommends striving for a blend of aerobic (cardio) exercise and strength training to optimize mitochondrial health.
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“Consistent, moderate exercise enhances mitochondrial function and lymphatic flow, improving immune surveillance without promoting inflammation,” she said.
No. 4: Consider supplements (carefully)
Some supplements and newer interventions can help slow down immune aging, according to Gidwani.
“Core nutrients like vitamin D, magnesium, zinc and omega-3s remain foundational,” she said. “Beyond that, NAD⁺ boosters, senolytic compounds and select peptides — such as thymosin alpha-1 for immune modulation and BPC-157 for tissue repair — are promising adjuncts for supporting repair and lowering chronic inflammation.”
“Most people begin to experience measurable immune decline by their late 30s to early 40s, but lifestyle and metabolic health can delay it significantly.”
The doctor noted, however, that these supplements should complement, not replace, healthy lifestyle behaviors.
Rhodes suggested that while some vitamins and supplements are critical to immune function, the importance of these “has often been overhyped.”
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“While the immune system needs essential vitamins, minerals, proteins and fatty acids to function properly, taking high doses of these micronutrients will typically not add any additional benefit beyond avoiding deficiencies,” he said.
Some of the best supplements to take are those with anti-inflammatory effects, Rhodes said.
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“These can be compounds like EGCG from green tea, omega-3 fatty acids, anthocyanins from berries, and biomimetics like palmitoylethanolamide (PEA) and oleoylethanolamide (OEA) that recreate the body’s natural anti-inflammatory signaling.”
People should speak with a doctor before starting a new vitamin or supplement regimen.
No. 5: Foster connection
Research has shown that oxytocin, known as the “bonding” hormone, plays a role in regulating stress responses and inflammation, which can boost immune function.
“Physical touch, laughter and community raise oxytocin, lowering cortisol and systemic inflammation,” Gidwani said.
New flu strain emerging as a severe health threat
Fox News senior medical analyst Dr. Marc Siegel joins ‘America’s Newsroom’ to warn of a new strain of the flu that is spiking hospitalizations across the country and newfound risks of medical marijuana’s link to psychosis.
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A new form of the flu, which is highly contagious and aggressive, is sweeping the nation this season.
A mutation of influenza A H3N2, called subclade K, has been detected as the culprit in rising global cases, including in the U.S.
The World Health Organization stated on its website that the K variant marks “a notable evolution in influenza A (H3N2) viruses,” which some say calls into question the effectiveness of this season’s influenza vaccine against the strain.
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The K variant causes more intense flu symptoms, including fever, chills, headache, fatigue, cough, sore throat and runny nose, according to experts.
Multiple states in the northeast are reporting high rates of respiratory illness this month. (iStock)
Among 216 influenza A(H3N2) viruses collected since Sept. 28, 89.8% belonged to subclade K, a CDC report states.
The agency continues to release a weekly influenza surveillance report, tracking which states are seeing the most activity for outpatient respiratory illness.
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Below are the states and regions within the highest range of reported medical visits, not necessarily confirmed influenza cases, as of the week ending Dec. 13.
The CDC’s weekly influenza surveillance report, an outpatient respiratory illness activity map, based on data reported to ILINet for the week ending Dec. 13, 2025. (CDC FluView)
Very High (Level 1)
Very High (Level 2)
Very High (Level 3)
- New Jersey
- Rhode Island
- Louisiana
- Colorado
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High (Level 1)
- Massachusetts
- Connecticut
- Michigan
- Idaho
- South Carolina
High (Level 2)
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High (Level 3)
- Washington, D.C.
- Maryland
- North Carolina
- Georgia
The CDC has estimated that there have been at least 4.6 million illnesses, 49,000 hospitalizations and 1,900 flu deaths this season so far. The flu vaccine is recommended as the best line of defense against the virus.
The flu vaccine is recommended as the best line of defense against the virus. (iStock)
In an interview with Fox News Digital, Dr. Neil Maniar, professor of public health practice at Boston’s Northeastern University, shared details on the early severity of this emerging flu strain.
“It’s becoming evident that this is a pretty severe variant of the flu,” he said. “Certainly, in other parts of the world where this variant has been prevalent, it’s caused some severe illness, and we’re seeing an aggressive flu season already.”
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Subclade K is the “perfect storm” for an aggressive flu season, Maniar suggested, as vaccination rates overall are down, and it’s uncertain whether this year’s flu vaccine directly addresses this specific mutation.
“The vaccine is very important to get, but because it’s not perfectly aligned with this variant, I think that’s also contributing to some degree to the severity of cases we’re seeing,” he said. “We’re going in [to this flu season] with lower vaccination rates and a variant that in itself seems to be more aggressive.”
Subclade K has “caused some severe illness, and we’re seeing an aggressive flu season already,” a doctor said. (iStock)
Maniar stressed that it’s not too late to get the flu vaccine, as peak flu season has not yet arrived.
“The vaccine still provides protection against serious illness resulting from the subclade K variant that seems to be going around,” he said. “There are likely to be lots of indoor gatherings and other events that create risk of exposure, so protection is important.”
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Even healthy individuals can become seriously ill from the flu, Maniar noted, “so a vaccine is beneficial for almost everyone.”
“Individuals typically start to develop some degree of protection within a few days and gain the full benefit within about two weeks, so now is the time for anyone who hasn’t gotten the vaccine yet.”
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Former U.S. Sen. Ben Sasse of Nebraska announced this week that he has been diagnosed with metastatic stage 4 pancreatic cancer, calling the disease “a death sentence” in a message posted on X.
Sasse, 53, said the cancer has spread and acknowledged that he has “less time than I’d prefer,” although he also mentioned recent scientific advances and his intention to pursue treatment.
“I’m not going down without a fight,” Sasse said when revealing his diagnosis. “One sub-part of God’s grace is found in the jaw-dropping advances science has made the past few years in immunotherapy and more.”
HIDDEN FACTOR IN CANCER TREATMENT TIMING MAY AFFECT SURVIVAL, RESEARCHERS SAY
Pancreatic cancer is known to be one of the deadliest forms of cancer, with ongoing research efforts aiming to improve outcomes.
Below are six key things to know about the disease.
No. 1: Pancreatic cancer is often diagnosed late and is highly deadly
Pancreatic cancer is notoriously aggressive and difficult to treat, according to the American Cancer Society. Most patients are not diagnosed until the disease has already spread to other organs, largely because there aren’t reliable screening tests and early symptoms can be vague or absent.
Ben Sasse, a former U.S. senator from Nebraska, announced that he has been diagnosed with metastatic stage 4 pancreatic cancer. (Getty Images; iStock)
The ACS estimates that 67,440 Americans will be diagnosed with pancreatic cancer in 2025, and about 51,980 are expected to die from it. The tumor’s biology creates physical and chemical barriers that reduce the effectiveness of many traditional treatments.
No. 2: New immunotherapies are showing early promise
Researchers at UCLA recently reported progress on an experimental, off-the-shelf, cell-based immunotherapy designed to attack pancreatic cancer.
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In mouse studies, the therapy slowed tumor growth, extended survival and remained effective even after the cancer had spread to other organs, such as the liver and lungs.
The treatment uses special immune cells called natural killer T (NKT) cells, which are genetically modified so they can specifically recognize and attack pancreatic cancer cells.
Early research is exploring new approaches to pancreatic cancer, including experimental immunotherapies and studies of risk factors, but many findings are still in preclinical or observational stages. (iStock)
Unlike personalized therapies, the NKT cells are naturally compatible with different immune systems and can be mass-produced from donor stem cells.
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Researchers estimate that one donor could supply cells for thousands of treatments, with a potential cost of around $5,000 per dose. All testing so far has been done in mice, and human trials have not yet begun.
No. 3: Diet and gut health may affect treatment recovery
Separate research from the Massachusetts Institute of Technology has suggested that the amino acid cysteine could help the gut heal after cancer treatments, such as chemotherapy and radiation.
In mouse studies, cysteine — found in foods like meat, eggs, dairy products, legumes and nuts — helped to regenerate intestinal stem cells that are often damaged during cancer therapy.
Researchers are studying how diet, including nutrients such as cysteine found in high-protein foods, may help support recovery from pancreatic cancer treatments. (iStock)
Additional unpublished research showed benefits after treatment with 5-fluorouracil, a chemotherapy drug used for colon and pancreatic cancers.
Researchers emphasized that human studies are still needed and that cysteine is not a cure for cancer itself.
No. 4: Alcohol and lifestyle factors may raise cancer risk
Recent research published in PLOS Medicine by the International Agency for Research on Cancer found that alcohol consumption is associated with an increased risk of pancreatic cancer.
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The study followed 2.5 million people for about 16 years, finding that each additional 10 grams of ethanol consumed per day was linked to a 3% increase in risk. Higher intake levels were associated with greater risk, particularly with beer and spirits.
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Researchers noted that the study was observational and that more work is needed to understand lifetime drinking patterns.
No. 5: Symptoms are often subtle and easily missed
When symptoms do occur, they can include abdominal pain that spreads to the sides or back, loss of appetite and unexplained weight loss, according to Mayo Clinic.
Some patients develop jaundice — yellowing of the skin and whites of the eyes — along with light-colored or floating stools, dark urine and itching.
Common warning signs of pancreatic cancer can include abdominal pain, unexplained weight loss and loss of appetite. (iStock)
Other possible signs include a new diagnosis of diabetes (or diabetes that becomes harder to control), pain and swelling in an arm or leg that may be linked to a blood clot, and persistent tiredness or weakness.
Those who are experiencing symptoms should consult with a healthcare professional.
No. 6: Age, genetics and health conditions can raise risk
Pancreatic cancer risk is influenced by a combination of genetic, medical and lifestyle factors.
The disease becomes more likely with age, and men are slightly more susceptible, according to the ACS. Those with a family history or inherited genetic mutation also have a higher risk, as do people with type 2 diabetes, obesity and lack of physical activity.
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Diets high in processed or red meats and low in fruits and vegetables, as well as high alcohol consumption, may also contribute to pancreatic cancer risk, along with some occupational chemical exposures, per multiple cancer agencies.
Experts note, however, that many people are diagnosed with the disease despite having no clear risk factors.
Deirdre Bardolf, Ashley J. DiMella, Alex Nitzberg and Angelica Stabile, all of Fox News Digital, contributed reporting.
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The first oral GLP-1 medication for weight loss has been approved for use in the U.S.
The Wegovy pill, from drugmaker Novo Nordisk, was cleared by the Food and Drug Administration to reduce excess body weight, maintain long-term weight reduction and lower the risk of major cardiovascular events.
Approval of the once-daily 25mg semaglutide pill was based on the results of two clinical trials — the OASIS trial program and the SELECT trial.
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The Wegovy pill demonstrated a mean weight loss of 16.6% in the OASIS 4 trial among adults who were obese or overweight and had one or more comorbidities (other medical conditions), according to a press release. In the same trial, one in three participants experienced 20% or greater weight loss.
The first oral GLP-1 medication for weight loss has been approved for use in the U.S. (iStock)
Novo Nordisk reported that the weight loss achieved with the pill is similar to that of injectable Wegovy and has a similar safety profile.
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“With today’s approval of the Wegovy pill, patients will have a convenient, once-daily pill that can help them lose as much weight as the original Wegovy injection,” said Mike Doustdar, president and CEO of Novo Nordisk, in the press release.
Novo Nordisk reported that the weight loss achieved with the pill is similar to that of injectable Wegovy and has a similar safety profile. (James Manning/PA Images via Getty Images)
“As the first oral GLP-1 treatment for people living with overweight or obesity, the Wegovy pill provides patients with a new, convenient treatment option that can help patients start or continue their weight-loss journey.”
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The oral GLP-1 is expected to launch in the U.S. in early January 2026. Novo Nordisk has also submitted oral semaglutide for obesity to the European Medicines Agency (EMA) and other regulatory authorities.
“Most side effects will be GI-related and should be similar to the injectable, such as nausea, vomiting and constipation,” an expert said. (iStock)
Dr. Sue Decotiis, a medical weight-loss doctor in New York City, confirmed in an interview with Fox News Digital that studies show oral Wegovy is comparable to the weekly injectable, just without the needles.
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Although the pill may result in better compliance and ease of use, Decotiis warned that some patients may not absorb the medication through the gastrointestinal tract as well as with the injectable version due to individual idiosyncrasies in the body.
“Most side effects will be GI-related and should be similar to the injectable, such as nausea, vomiting and constipation,” she said.
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“In my practice, I have found tirzepatide (Mounjaro and Zepbound) to yield more weight loss and fat loss than semaglutide by about 20%,” the doctor added. “This has been shown in studies, often [with] fewer side effects.”
More oral GLP-1s may be coming in 2026, according to Decotiis, including an Orforglipron application by Lilly and a new combination Novo Nordisk drug, which is pending approval later next year.
One expert warned that some patients may not absorb the medication through the gastrointestinal tract as well as with the injectable version. (iStock)
“There will be more new drugs available in the future that will be more effective for patients who are more insulin-resistant and have not responded as well to semaglutide and/or tirzepatide,” the doctor said. “This is great news, as novel drugs affecting more receptors mean better long-term results in more patients.”
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As these medications become cheaper and easier to access, Decotiis emphasized that keeping up with healthy lifestyle habits — including proper nutrition with sufficient protein and fiber, as well as increased hydration — is essential to ensuring lasting results.
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“If not, patients will regain weight and could lose muscle and not enough body fat,” she said.
Fox News Digital reached out to Novo Nordisk for comment.
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