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.
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Talk show host Kelly Ripa recently revealed she receives a niche procedure to enhance the appearance of her behind.
During a recent episode of her podcast, “Let’s Talk Off Camera,” the 55-year-old opened up about getting microneedling done “on my a– cheeks,” after her guest, actor Lukas Gage, shared that he had also undergone the treatment.
“I’m going to tell you something … just as old as before,” she said after Gage asked her whether she saw an improvement. “Desperate times call for desperate measures.”
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Dermatologist Dara Spearman, M.D., of Radiant Dermatology Associates in Indiana, described the cosmetic dermatologic procedure to Fox News Digital.
“Butt microneedling is where a device with very fine, sterile needles is used to create controlled micro-injuries in the skin of the buttocks,” she said.
Kelly Ripa, 55, admitted to microneedling her butt during a recent podcast episode. (Kelly Ripa/Instagram; iStock)
“This process stimulates the body’s natural wound healing response, which boosts collagen and elastin production over time.”
Microneedling is often used to improve skin texture concerns like acne scarring, stretch marks or uneven tone, especially in the rear end area, according to Spearman.
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The treatment can be performed in an office by a trained professional and is sometimes paired with topical serums to enhance results.
“While the concept may sound trendy, the underlying technology is the same as traditional microneedling used on the face and body,” Spearman said.
“Desperate times call for desperate measures,” said Ripa about the procedure she undergoes. (Lorenzo Bevilaqua/Disney via Getty Images)
Microneedling the buttocks can lead to smoother, firmer and more even-looking skin after a series of treatments.
An increase in collagen production over time can “subtly improve skin laxity,” Spearman said, with results building gradually over multiple sessions.
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“Consistency and realistic expectations are key,” the dermatologist said.
As with any procedure that disrupts the skin barrier, there are potential risks, according to Spearman, especially if it’s performed improperly or in a non-sterile environment.
Traditional microneedling is typically done on the face, experts say. (iStock)
These potential side effects include irritation, infection and prolonged redness. In some cases, post-inflammatory hyperpigmentation can occur in patients with deeper skin tones.
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“There is also a risk of worsening acne or folliculitis if the area is not properly assessed beforehand,” Spearman said. “Overly aggressive treatments can lead to scarring rather than improvement, which is why technique and needle depth matter significantly.”
“It is not a quick fix, and multiple sessions are typically needed to achieve meaningful results,” the expert said. (iStock)
“It’s important that patients seek care from a qualified medical professional to minimize these risks.”
Although this treatment is gaining viral popularity on social media, it should still be regarded as a medical procedure requiring proper training and safety standards, Spearman emphasized.
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“It is not a quick fix, and multiple sessions are typically needed to achieve meaningful results,” the dermatologist told Fox News Digital. “Patients should also be cautious about at-home devices for this area, as improper use can increase the risk of infection or skin damage.”
“A thorough consultation is essential to determine whether someone is a good candidate, especially if they have active skin conditions or a history of keloid (raised) scarring.”
Fox News Digital’s Lori A. Bashian contributed to this report.
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The Trump administration’s recent pullback on health insurance has left fewer Americans with coverage.
For the uninsured, being treated for certain conditions may be out of the question due to high costs.
This has led some Americans to wait multiple days, some even sleeping overnight in their cars, to seek free free healthcare from volunteer clinics like Remote Area Medical (RAM).
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The Tennessee-based nonprofit organization, founded in 1985, employs volunteer healthcare professionals to treat Americans without insurance at no cost.
In a recent episode of CBS News’ 60 Minutes, host Scott Pelley spoke with people waiting to be brought into the clinic.
Medical professionals from all around the U.S. volunteer their time at Remote Area Medical (RAM) clinics. (Remote Area Medical)
In February, Sandra Tallent drove 200 miles from Huntsville, Alabama, to RAM’s pop-up clinic in Knoxville, Tennessee, to have her teeth examined.
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She arrived at the clinic site at 4:30 p.m. on Wednesday and spoke to Pelley from her car at 5 a.m. Friday, after sleeping for two nights in the parking lot.
Pelley asked, “If you didn’t have RAM, how would you get your teeth taken care of?” Tallent responded, “I wouldn’t.”
Some Americans have been waiting hours and even sleeping overnight in their cars to be seen by a doctor. (iStock)
Tallent was later seen by a dental expert and had dentures created in RAM’s 3D denture-printing lab.
Connor Gibson, a 22-year-old engineer, uses computer design to get the job done in just about an hour, according to the report. This is a process that can typically take weeks.
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“We see grown men cry sitting in the chair,” Gibson told 60 Minutes, describing what it’s like for patients to see themselves with a new set of teeth for the first time.
This includes Tallent, who looked in the mirror and smiled with tears in her eyes, expressing her gratitude.
Remote Area Medical clinic volunteers and patients are pictured at the center in Tennessee. RAM has recently expanded its services to include women’s health exams, general wellness check-ups and sports physicals. (Remote Area Medical)
In an interview with Fox News Digital, RAM CEO Chris Hall shared how their clinics pop up and move across the country to expand access for more Americans.
“All of our services are provided free of cost to patients on a first come, first serve basis,” he said. “And we do that through our team of dedicated volunteers and professionals that come from all around the county.”
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RAM provides cleanings, fillings and extractions, as well as comprehensive eye exams and access to an eyeglass lab that can manufacture eyewear and dentures, according to Hall.
About 60% of patients seek dental care, he said, and about 30% to 35% seek vision care.
RAM provides cleanings, fillings and extractions, as well as comprehensive eye exams and access to an eyeglass lab that can manufacture eyewear and dentures. (iStock)
RAM has recently expanded its services to include women’s health exams, general wellness check-ups and sports physicals.
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In 2008, RAM held about 10 to 12 events per year. Today, it has grown to 90 full-scale operations, with events happening nearly every weekend, Hall shared.
Hall said the demand for medical care has been consistent for the last 20 years. Even for some patients who have insurance, the out-of-pocket premiums and deductibles can be “out of reach.”
Chris Hall, CEO of Remote Area Medical, describes the operation as “inspiring, yet heartbreaking.” (Remote Area Medical)
“The communities that we go into, the patients who are coming through our door, these are working-class people,” Hall said.
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“Whether we’re doing events in rural Appalachia or downtown Los Angeles, the patients who are coming … they’re just isolated and do not get the care that they need,” he added.
Hall said he’s heard “heartbreaking” stories from patients who have put off medical care to keep the lights on in their homes and provide food for their families.
Marriage linked to lower cancer risk, study finds
Dr. Namrata Vijayvergia, a medical oncologist, shares insights into recent studies on health and lifestyle, explaining why marriage correlates with lower cancer risk due to better social support and healthy behaviors.
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Adults who never married are significantly more likely to develop cancer, according to new research from the University of Miami.
A large study of more than 4 million Americans across 12 states found that this increased risk spans nearly every major cancer type. It is especially true for preventable cancers, such as types caused by smoking and infection.
Men who never married were found to have a 70% higher likelihood of cancer than their married counterparts. For women, that gap was even wider, with never-married individuals facing an 85% higher risk.
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Previous research has linked marriage to better survival rates after a diagnosis, but this is one of the first studies to show that marital status could be a major indicator of whether a person will develop cancer in the first place.
“These findings suggest that social factors such as marital status may serve as important markers of cancer risk at the population level,” study co-author Paulo Pinheiro, a research professor of epidemiology at the University of Miami Miller School of Medicine, said in a press release.
Adults who never married are significantly more likely to develop cancer, according to new research from the University of Miami. (Getty Images)
Between 2015 and 2022, the team examined cancer cases diagnosed at age 30 or older and compared the rates of various cancers to the marital status of participants. They then broke down the data by sex and race and adjusted for age.
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Adult men who were never married had approximately five times the rate of anal cancer compared to married men, the study found.
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Adult women who were never married had nearly three times the rate of cervical cancer compared to women who were or had been married.
“It’s a clear and powerful signal that some individuals are at a greater risk,” Frank Penedo, director of the Sylvester Survivorship and Supportive Care Institute at the University of Miami, said in the release.
For women, being married (and often, by extension, having children) was associated with lower risks of ovarian and endometrial cancers. (iStock)
For women, being married (and often, by extension, having children) was associated with lower risks of ovarian and endometrial cancers, likely due to hormonal and biological factors associated with pregnancy, according to the researchers.
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Experts stressed that these findings do not mean marriage alone can protect against cancer.
“It means that if you’re not married, you should be paying extra attention to cancer risk factors, getting any screenings you may need, and staying up to date on healthcare,” Penedo said.
Experts stressed that these findings do not mean marriage alone can protect against cancer. (iStock)
The researchers also hypothesized that people who smoke less, drink less and take better care of themselves may be more likely to get married, meaning other factors could influence the findings.
More research is needed to confirm the outcome, they noted.
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The study was published in the journal Cancer Research Communications.
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