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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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Needle-free diabetes management could be on the horizon, study suggests

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Needle-free diabetes management could be on the horizon, study suggests

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Oral insulin could one day replace injections for people with diabetes, new scientific discoveries suggest.

Researchers from Kumamoto University in Japan have announced the development of an insulin pill to help lower blood sugar.

For diabetics, insulin is typically administered via injection, but the pill would offer a non-invasive treatment option.

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“Insulin injections remain a daily burden for many patients,” said associate professor Shingo Ito, a researcher in the study’s press release. “Our peptide-based platform offers a new route to deliver insulin orally, and may be applicable to long-acting insulin formulations and other injectable biologics.”

Oral insulin could one day replace injections for people with diabetes, new scientific discoveries suggest. (iStock)

The study, published in the journal Molecular Pharmaceutics, tested the delivery of oral insulin by building a carrier peptide called DNP-V. This peptide helps to transport insulin through the small intestine, where protein drug absorption is usually poor.

In diabetic mice models, the researchers administered the peptide by mouth with zinc-stabilized insulin, which was formulated with zinc ions to make it more stable, according to the study.

“Insulin injections remain a daily burden for many patients.”

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The result was a rapid and significant drop in blood glucose, as well as a sustained (longer-term) decrease. The mice’s blood sugar was reduced to near-normal levels.

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When DNP-V was attached directly to insulin, the results showed enhanced absorption in the intestines and a similar glucose-lowering effect, the researchers noted.

The treatment was effective in different diabetes models, significantly reducing blood sugar spikes after meals with just one dose per day.

The study was done in mice, which leaves uncertainty if the treatment will translate to humans. (iStock)

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The findings suggest that DNP peptides could serve as flexible, adaptable platforms for delivering large-molecule drugs by mouth, the authors concluded in the study abstract.

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“This technology can simply and effectively convert injectable biopharmaceuticals into orally administrable forms, offering a promising path to practical, patient-friendly oral therapies,” they wrote.

Although the researchers are optimistic about the findings translating to larger therapeutic models, they noted that the results in mice do not guarantee the same outcome in humans, and that more research is needed.

For diabetics, insulin is typically administered via injection to regulate blood sugar levels. (iStock)

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Dr. Marc Siegel commented on this development, noting that oral insulin could make a big difference in healthcare.

“Insulin use, especially in type 1 diabetes, is sometimes difficult to regulate by injection,” Siegel, who was not involved in the study, told Fox News Digital. “Oral use would have major advantages.”

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He added, “This is very promising provided that it works in humans, which is a big ‘if.’”

Fox News Digital reached out to the study authors for comment.

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Deadly meningitis outbreak prompts college students to call for campus shutdown

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Deadly meningitis outbreak prompts college students to call for campus shutdown

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Students at the University of Kent in the U.K. are calling for a shutdown in light of an active meningitis outbreak.

The demands follow multiple alerts from the UK Health Security Agency (UKHSA) about the outbreak.

As of March 18, the agency had announced a total of 15 confirmed cases of meningococcal disease, 12 additional potential cases and two deaths in Kent, a county in the southeast of England. The University of Kent is located in Canterbury, a historic city within Kent.

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Meningococcal disease is a serious bacterial infection caused by Neisseria meningitidis, according to the Centers for Disease Control and Prevention. 

It can cause two life-threatening conditions: meningitis (infection of the brain and spinal cord lining) and a bloodstream infection called septicemia, which can lead to sepsis, per the above source.

Two people have died amid an outbreak of meningitis at the University of Kent in Canterbury.  (Carl Court/Getty Images)

Even with prompt treatment, meningococcal disease can become fatal within hours. Health agencies report a typical fatality rate of about 10% to 15%.

In response to the outbreak, students at the University of Kent launched an online petition calling for campus to be closed.

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MEASLES OUTBREAK REACHES A MAJOR SOUTH CAROLINA COLLEGE CAMPUS

“Students at the University of Kent are increasingly concerned about reports of meningitis and sepsis cases affecting members of the campus community,” the petition states, as posted on Change.org. “The confirmation of two deaths, along with reports of hospitalizations, has caused understandable concern among students and staff.”

The petition expressed concern that in-person exams, lectures and other campus activities are continuing amid the outbreak.

As of March 18, health officials had announced a total of 15 confirmed cases of meningococcal disease, 12 additional potential cases and two deaths in Kent, a county in the southeast of England. (Carl Court/Getty Images)

“Many students feel that they are being placed in a difficult position: attend exams and in-person activities during a period of heightened concern or prioritize their health and well-being while risking potential academic consequences,” the petition states. “Students should not feel forced to choose between protecting their well-being and continuing their education.”

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“Students deserve to feel safe on campus,” the petition concluded. “We are therefore calling on the University of Kent to consider precautionary steps to prioritize the well-being of students and staff during this situation.

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Preventative antibiotic treatment is being distributed to University of Kent students, according to UKHSA, as well as to those who visited Club Chemistry, a nightclub in Canterbury, between March 5 and March 7.

“A vaccination program has started for students and staff who live in or work in the halls at the University of Kent Canterbury Campus — approximately 5,000 students,” the agency noted.

Fox News Digital reached out to the university requesting comment.

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Symptoms of meningococcal disease

Described by the CDC as a “rare but severe illness,” meningococcal disease most commonly causes symptoms of meningitis, including fever, stiff neck, headache, nausea, vomiting, sensitivity to light or altered mental status.

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It can also cause meningococcal bloodstream infection, which is marked by fever and chills, vomiting, fatigue, vomiting, cold hands and feet, severe aches and pains, diarrhea, rapid breathing or a dark purple rash, the CDC notes. 

Transmission and treatment

Meningitis infections can spread through close contact with someone who has meningococcal disease, “generally, through things like coughing or kissing, but it can also spread by being in the same household or room for extended periods of time with an individual who is infected,” Dr. Barbara Bawer, a primary care physician at The Ohio State University Wexner Medical Center, previously told Fox News Digital.

The UK Health Security Agency (UKHSA) is contacting 30,000 students and staff of the university to notify them of the outbreak. (Carl Court/Getty Images)

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Those who have symptoms of the disease should see their primary care physician immediately, according to the doctor.

As symptoms tend to progress quickly and can be life-threatening, it is essential that the patient receives antibiotics immediately.

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“It can become fatal or dangerous very quickly — within hours — for any individual, especially if antibiotics are not initiated in a timely manner,” Bawer warned. “Even with antibiotics, meningitis can be fatal.”

She added, “This is often due to misdiagnosis, because meningitis can mimic many other illnesses.”

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Infection prevention

Most cases of meningococcal disease worldwide are caused by six variations of the Neisseria meningitidis bacteria — A, B, C, W, X and Y.

In the U.S., the most common variations are B, C, W and Y. There are vaccines available to protect against types A, C, W and Y (the MenACWY vaccine) and type B (MenB vaccine), according to the CDC.

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“MenACWY vaccines are routinely recommended for adolescents and for people with other risk factors or underlying medical conditions, including HIV,” the agency previously stated.

“Students should not feel forced to choose between protecting their well-being and continuing their education.”

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To reduce risk, Bawer recommends that people get vaccinated with the current meningitis vaccine as recommended by the CDC and avoid being in very closed-in spaces with others as much as possible.

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“If you know of someone who has meningitis in your household or you’ve come in contact with their oral secretions (i.e., you kissed them), then you should get preventative antibiotics,” the doctor told Fox News Digital. 

This is even more important for those who are immune-compromised or who are on medications that decrease the immune system, Bawer added.

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One daily habit may help you fight stress and think more clearly, study suggests

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One daily habit may help you fight stress and think more clearly, study suggests

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The practice of combining cold exposure and breathwork — known as the Wim Hof Method — has gained popularity as a wellness practice, with some research suggesting benefits for stress, energy and mental clarity, though evidence for treating chronic disease remains limited.

And now, a recent study published in the journal Nature appears to support the technique’s potential health benefits.

The research included more than 400 healthy adults averaging 37 years of age, who practiced either the Wim Hof Method (WHM) or mindfulness meditation daily for about one month.

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The WHM practitioners were split into in-person and at-home groups, where one did ice baths and the other took cold showers.

The participants reported their energy, mental clarity, and stress and anxiety levels. The researchers also measured heart rate, breathing and sleep.

Wim Hof, creator of the Wim Hof Method that combines cold exposure and breathwork, is pictured among icebergs on Iceland’s Diamond Beach. (Wim Hof Method)

Participants in the breathwork and cold group had greater improvements in energy, mental clarity and ability to handle stress, benefits that were most noticeable right after their daily practice.

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The study also found that meditation reduced stress early on, but the WHM showed gradual improvements in stress levels over a longer time period. Differences in sleep, cognition and heart health measures were more subtle.

The short 29-day study period could pose a limitation in measuring long-term impacts, the researchers acknowledged. 

Wim Hof is pictured meditating in the snow in Switzerland. “I felt that this was going to make a huge difference in people,” he said of his method. (Wim Hof Method)

The participants also knew which group they were placed in, which could have influenced the self-reported results.

“I felt that this was going to make a huge difference in people,” Wim Hof told Fox News Digital. “I had a lot of anecdotal evidence, but that doesn’t make it scientific.”

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What is the Wim Hof Method?

The Wim Hof Method is comprised of three pillars: cold, breathing and mindset.

“It is a combination of the three … and when they come together, they reinforce each other and become stronger,” he said. “Use the cold well, and you bring the immune system, the energy system and your cardiovascular system to an optimum [state].”

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Breathing has been shown to lower inflammation, which is the main driver of disease, according to Wim Hof. Research has also shown that a change in mindset can re-circuit the brain to handle stress more efficiently.

Lowering stress levels is crucial to improving health, he noted, as high cortisol (the body’s stress hormone) and inflammation are drivers of chronic disease.

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Sunday Swim, a group practicing the Wim Hof Method, does a cold plunge on a Long Island beach. (Sunday Swim)

Lead study author Dr. Jemma King, of the University of Queensland School of Psychology in Australia, said she entered the world’s largest Wim Hof study with a “healthy dose of scientific skepticism.”

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“People are really anxious, people are really burnt out, and the world is very destabilized at the moment,” she told Fox News Digital. “People are increasingly dependent on healthcare systems, and profits keep growing and people keep getting sicker.”

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“We’re glued to screens; we’re reaching for pills every time life feels hard. And so we really wanted to [find out] — is there a better way?”

Sunday Swim founder Brendan Cooke assists participants with breathwork on a Long Island beach. (Sunday Swim)

Although meditation is an important tool for some, an alternative method that involves more activity may be a better option for those with “busy brains,” according to the researcher.

“You’re not sitting there just accepting energy,” she said. “You can actually face it head on, and you can overcome your aversion to the cold, which is very invigorating.”

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“If you choose to do small doses of the right kind of stress, it doesn’t break you down. It actually makes you stronger,” King added.

Scientifically, breathwork can help flush the brain of toxins, clearing mental fog while increasing levels of the beneficial chemicals adrenaline and dopamine, she noted.

Cold exposure may not be safe for everyone, especially those with certain cardiovascular conditions. (iStock)

“We also found something really shocking and unexpected: The people doing the Wim Hof Method became more willing to speak up at work,” King shared. “They were more likely to raise hard issues or have a voice or take interpersonal risks.”

“If you train yourself to step into the cold water every morning, you kind of override that voice that says, ‘Don’t do that,’” she added. “This bravery, this toughness that you train every morning, starts to show up everywhere else in your life.”

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Starting safely

For beginners, Hof recommends simply stepping into a cold shower at home, which activates the cardiovascular system and boosts energy.

“Take the cold shower, go into that breathing, and suddenly you’ll feel an innate power awakening,” he said. “That is the nervous system, and you have control over that.”

Cold exposure may not be safe for everyone, especially those with certain cardiovascular conditions, such as abnormal heart rhythms, heart disease or Raynaud’s syndrome, according to Harvard Health.

Those with underlying conditions should get a physician’s approval before embarking on a cold plunge or another mode of cold exposure therapy, experts advise.

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“[For those who] have conditions, I say start with breathing alone,” Hof recommended. “Breathing trains the nervous system like weightlifting trains the muscles.”

“Know that you are built to have willful control over your health, happiness and strength,” he added.

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