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Everyday clues that your immune system is aging — and how to fight back

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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.

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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.

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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.

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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)

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“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.

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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)

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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.

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“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.

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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.

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How a Vegan Diet Can Help You Lose Weight 8X Faster

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How a Vegan Diet Can Help You Lose Weight 8X Faster


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Cancer-linked herbicide in the spotlight after controversial order: ‘Toxic by design’

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Cancer-linked herbicide in the spotlight after controversial order: ‘Toxic by design’

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There has been a shake-up in the Make America Healthy Again movement regarding glyphosate, a widely used herbicide that has been the subject of significant controversy.

The debate follows an executive order signed by President Donald Trump that ensures an adequate supply of elemental phosphorus and glyphosate-based herbicides related to national defense.

MAHA supporters have previously pushed a pesticide-free agenda, warning of potential health harms caused by glyphosate.

Dr. Marc Siegel, Fox News senior medical analyst, said he believes there is sufficient evidence linking glyphosate to neurodegenerative diseases, including ALS, Parkinson’s and multiple sclerosis, to warrant limiting exposure.

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President Donald Trump signed an executive order that ensures an adequate supply of elemental phosphorus and glyphosate-based herbicides related to national defense. (AP Photo/Charlie Neibergall)

“With Parkinson’s, this association appears to be due to the gut, vagus nerve and brain axis, where the exposure affects the microbiome in the gut, which then ascends slowly up to the brain, causing the neurodegenerative disease years later,” Siegel told Fox News Digital.

“There is also a growing association being found between high-dose glyphosate or occupational exposure and metabolic disorders, liver disease and some cancers, specifically lymphoma.”

He added, “Growing research backs this. I favor limiting it.”

“When we apply them across millions of acres and allow them into our food system, we put Americans at risk.”

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Studies have shown that glyphosate, which is used in products such as Roundup, owned by Monsanto, could raise cancer risk.

In one University of Washington study published in the journal Mutation Research, researchers found that exposure to it increased the risk of non-Hodgkin lymphoma by 41%.

The nonprofit Investigate Midwest, which analyzed data from both the U.S. Geological Survey and the National Cancer Institute, also recently found that pesticides may contribute to cancer rates.

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Among the top 500 counties for per-square-mile pesticide use, more than 60% had cancer rates above the national average of 460 cases per 100,000 people, according to the report.

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Investigate Midwest, which is based in Illinois, interviewed more than 100 farmers, environmentalists, lawmakers and scientists as part of a partnership with the Pulitzer Center’s StoryReach U.S. Fellowship.

Among the top 500 counties for per-square-mile pesticide use, more than 60% had cancer rates above the national average of 460 cases per 100,000 people, according to one study. (iStock)

Iowa, which used 53 million pounds of pesticides last year, holds the nation’s title for second-highest cancer rate.

Bill Billings, a resident of Red Oak, Iowa, was diagnosed with cancer in 2014. 

“The cancer specialist said, very directly, (my) cancer is a result of being exposed to chemicals,” Billings said in the report.

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Kelly Ryerson, founder of Glyphosate Facts and owner of the Instagram account @glyphosategirl, told Fox News Digital her journey researching the herbicide began with her own health struggles.

Ryerson, who is based in California, previously struggled with chronic illness and autoimmune issues, which she said improved when she stopped eating gluten. 

Iowa, which used 53 million pounds of pesticides last year, holds the nation’s title for second-highest cancer rate. (iStock)

After attending a medical conference at Columbia University’s Celiac Disease Center, Ryerson began to question modern farming practices rather than the gluten itself.

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“A lot of times, farmers are spraying Roundup on our grains right before harvest to facilitate an easier harvest,” she said. “After that easier harvest, because everything’s dry at the same time, those crops go directly to the mill and may end up in our food supply, at alarmingly high levels.”

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In 2015, the International Agency for Research on Cancer (IARC), part of the World Health Organization framework, classified glyphosate as “probably carcinogenic to humans.”

The classification was based on limited evidence of cancer in humans (notably non-Hodgkin lymphoma in some studies) and sufficient evidence in experimental animals.

“President Trump’s executive order reinforces the critical need for U.S. farmers to have access to essential, domestically produced crop protection tools, such as glyphosate,” a Monsanto spokesperson said. (Wolf von Dewitz/picture alliance via Getty Images)

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A spokesperson for Monsanto told Fox News Digital it will comply with Trump’s order to produce glyphosate and elemental phosphorus.

“President Trump’s executive order reinforces the critical need for U.S. farmers to have access to essential, domestically produced crop protection tools, such as glyphosate,” the spokesperson said.

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HHS Secretary Robert F. Kennedy Jr. has long been a vocal critic of Roundup, working with his legal team in 2018 to award $289 million to a man who alleged the weed killer caused his non-Hodgkin lymphoma, according to reports.

Following backlash to Trump’s executive order, Kennedy said he supports the order but acknowledged that “pesticides and herbicides are toxic by design, engineered to kill living organisms.”

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“When we apply them across millions of acres and allow them into our food system, we put Americans at risk,” he posted on X. “Chemical manufacturers have paid tens of billions of dollars to settle cancer claims linked to their products, and many agricultural communities report elevated cancer rates and chronic disease.”

Fox News Digital reached out to the White House for comment.

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Common nighttime noise exposure may trigger heart problems, study suggests

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Common nighttime noise exposure may trigger heart problems, study suggests

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Living near heavy traffic could negatively impact your heart health.

A European study, published in the journal Environmental Research, found that exposure to nighttime road traffic noise is linked to changes in the blood, leading to worsened cholesterol and cardiovascular risks.

The researchers considered data from the U.K. Biobank, Rotterdam Study, and Northern Finland Birth Cohort 1966, including more than 272,000 adults over the age of 30, according to a press release.

Nighttime road noise exposure was estimated at all participants’ homes based on national noise maps. Researchers also took blood samples to measure the participants’ metabolic biomarkers for disease, then mapped the link between nightly noise levels and existence of biomarkers.

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Exposure to loud noise was associated with increased concentrations of cholesterol-related biomarkers. (iStock)

The study found that people exposed to louder noise at night — especially sounds above 55 decibels — showed changes in 48 different substances in their blood. Twenty of these associations “remained robust” throughout all cohorts.

Exposure to loud noise was associated with increased concentrations of cholesterol-related biomarkers, especially LDL “bad” cholesterol, IDL (intermediate-density lipoprotein) and unsaturated fatty acids.

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As noise levels increased, starting at around 50 decibels, cholesterol markers rose steadily, the release stated.

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The authors concluded that this study “provides evidence that nighttime road traffic noise exposure from 50 dB upward is associated with alterations in blood cholesterol and lipid profiles in adults.”

Researchers noted a link between traffic noise and cardiometabolic disease. (iStock)

Study co-author Yiyan He, doctoral researcher at the University of Oulu in Finland, noted that in this type of research, small effect sizes are expected, and environmental exposures such as traffic noise are “typically modest.”

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“Despite this, we observed statistically robust and consistent associations across many biomarkers, especially those related to LDL and IDL lipoproteins,” she told Fox News Digital.

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“We also identified a clear exposure-response pattern starting at around 50 dB, suggesting that metabolic changes become more evident as noise levels increase.”

This aligns with public health guidance, as the World Health Organization recommends lower nighttime noise limits at around 40 to 45 dB, Yiyan He added.

“This finding may clarify the association between traffic noise and cardiometabolic diseases,” the researchers wrote. (iStock)

“The 55 dB level is often used as an interim benchmark associated with substantial noise annoyance and sleep disturbance,” she said. “In our study, we observed associations not only at 55 dB, but also indications of effects emerging at around 50 dB.”

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The strength and consistency of the cholesterol-related associations were surprising, as these changes are usually “subtle.”

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“Instead, we found consistent associations across multiple large European cohorts, which strengthens confidence that the findings may reflect real biological patterns,” Yiyan He went on. “We were also interested to see that effects were minimal below ~50 dB, suggesting a possible threshold-like pattern.”

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The researcher noted that these findings were consistent across genders, education levels and obesity status.

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The study was restricted to White Europeans, which posed a limitation. There was also a lack of information on the fasting status in the UK Biobank.

Changes in cholesterol levels were more severe than researchers expected. (iStock)

“Fasting can influence levels of certain metabolites, particularly fatty acids,” Yiyan He said. “However, based on UK Biobank documentation, fewer than 10% of participants were fasting for at least eight hours, and our main findings focused on cholesterol-related biomarkers, which are generally less sensitive to short-term fasting.”

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The researchers also lacked information on bedroom location, indoor noise exposure and time spent at home.

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“These factors may introduce non-differential exposure misclassification,” Yiyan He said. “Additionally, noise exposure estimates were based on participants’ temporary residential addresses at the time of blood sampling, without considering the duration of residence.”

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“Many of these limitations would tend to bias results toward the null, so the consistent associations we observed remain noteworthy.”

Experts recommend taking measures to limit traffic noise at night. (iStock)

Based on this latest research, Yiyan He noted that nighttime noise is a “health-relevant exposure,” not just “an annoyance.”

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“Our findings suggest that nighttime traffic noise may subtly but consistently affect metabolic health,” she said. “While the changes in cholesterol and lipid levels for any one individual are small, traffic noise affects a very large number of people, which means the potential public health impact could be substantial.”

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The researcher recommends taking measures like improving sound insulation, using noise-reducing strategies and placing bedrooms on the quieter side of the home when possible.

“Because sleep is a key pathway linking noise to health, protecting the nighttime sleep environment is especially important,” she added.

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