On the heels of cooler weather is cold and flu season. For most, outbreaks mean fewer people in the office, days home from schools, and even less shopping. But for older adults, influenza can bring serious risks. Globally, there are about a billion cases of seasonal influenza each year; between 3–5 million turn into severe illness and cause up to 650,000 deaths. Seniors are more vulnerable because the immune system naturally weakens with age, making it harder to fight infections and easier for complications to develop.
While preparing for cold and flu season is about avoiding illness, it’s also about protecting independence, reducing hospitalizations, and promoting overall health for older adults and their loved ones.
Boosting immunity
The immune system defends against substances (like diseases, viruses, and toxins) that make people sick. With age, that system slows down, which increases the risk of getting sick. Boosting immunity during cold and flu season can help lower that risk of infection as well as reduce the likelihood of serious complications. But a strong immune system doesn’t happen overnight; consistency is key. Here are five practical habits that support immune health in older adults:
1. Stay up to date on vaccinations.
The flu vaccine is the most effective way to reduce risk, and older adults may benefit from high-dose or adjuvanted versions designed to strengthen immune response. Pneumococcal and COVID-19 vaccinations are also recommended for seniors since both these illnesses can complicate flu infections.
2. Eat a nutrient-rich diet.
Fruits, vegetables, lean proteins, and whole grains supply vitamins and minerals the body needs to fight infection. Nutrients like vitamin C, vitamin D, and zinc are especially important for immune defense. Malnutrition affects up to 1 in 3 older adults worldwide, making balanced meals essential for health.
3. Prioritize regular physical activity.
Exercise, including walking and chair yoga, enhances circulation and supports the immune system. Research shows that older adults who stay physically active have a lower risk of severe respiratory infections and recover more quickly when sick.
4. Get quality sleep.
Sleep is when the body repairs itself and strengthens immune memory. Many older adults struggle with sleep changes, but keeping a routine, limiting caffeine, and creating a calm environment can improve rest. Poor sleep has been linked to increased susceptibility to colds and flu.
5. Practice good hygiene habits.
Three simple but powerful ways to limit germ exposure: frequent handwashing, using hand sanitizer when soap isn’t available, and avoiding close contact with sick people. Keeping shared spaces clean and reminding loved ones about hand hygiene is also important throughout the season.
Flu complications
Most cases of flu resolve at home with rest, fluids, and time. Because seniors are at higher risk of complications like pneumonia, recognizing complication signs early can make care more effective. Warning signs include:
· Difficulty breathing or shortness of breath
· Chest pain or pressure
· Severe or persistent dizziness, confusion, or unresponsiveness
· High fever that does not improve
· Worsening of chronic health conditions, such as heart disease or diabetes
Being alert to these symptoms helps families act quickly and seek medical support without delay.
The role of caregivers
Caregivers play a vital role in keeping seniors well during cold and flu season. They can encourage vaccination appointments, help with grocery shopping for nutrient-rich foods, support safe exercise routines, and create healthy sleep habits. Caregivers also model and reinforce good hygiene, ensuring that the home environment remains as safe as possible. With support, older adults can strengthen their immune defenses, reduce risks of flu-related complications, and feel more confident through the winter months.
Home Care Assistance provides personalized support for seniors and their families, from everyday companionship to help with daily, healthy routines. Contact us to learn how we can support you during flu season and throughout the year.