Everyday Clues That Your Immune System Is Aging and How to Fight Back

Recent studies have shown that even if you feel healthy and fit, your immune system could age faster than you think, which could increase your risk of infections and immune-related disorders.

“Immune aging, like all aging, means that our immune system begins to slow down, make more mistakes, and become less effective at protecting us from infections as we age,” Chris Rhodes, Ph.D., a nutritional biochemist and longevity expert in California, told News Digital.

As the immune system ages, immune cells become less able to perform crucial functions such as fighting infections, destroying cancer cells and healing wounds, according to Rhodes, who is also CEO and co-founder of Mimio Health in San Francisco.

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“After the age of 35, our immune system becomes 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 reduces, meaning that our immunity and our ability to respond to new infections become more compromised with age,” the doctor added.

Inflammation is a key factor in decreased immune function, leading to what many experts call “bloat.”

“Low-grade inflammation accelerates many age-related diseases, from cardiovascular disease to neurodegeneration,” Dr. Pooja Gidwani, a double-certified doctor of internal medicine and obesity medicine in Los Angeles, told News Digital.

Signs of an aging immune system

Some signs that the immune system is slowing include an increase in infections or colds, slower wound healing, and decreased recovery from exercise or injury, according to Rhodes.

Fatigue, joint stiffness, aches and pains, recurrent viral outbreaks, and a weaker response to the vaccine could also indicate a deteriorating immune system.

5 ways to slow down immune aging

While most people begin to experience “measurable immune decline” between ages 30 and 40, making certain lifestyle changes and improving metabolic health can significantly slow it down, according to Gidwani.

“A young immune system is not about never getting sick, but about recovering quickly, regulating inflammation effectively, and preserving the energy and cognitive clarity that define long-term vitality,” he said.

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Experts shared the following strategies to slow the aging of the immune system.

No. 1: Optimize nutritional diversity

Gidwani emphasizes the importance of nutrient diversity, not just healthy eating. He recommends incorporating a variety of plants, proteins and healthy fats daily.

“A wide variety of polyphenols, fiber and omega-3 fats nourish the gut microbiome, which trains and regulates immune cells,” he said. “Because approximately 70% of immune tissue resides in the gut, microbial diversity directly predicts immune resilience.”

Diet plays a “huge role” in immune functionality and longevity, according to Rhodes, as the effects of certain foods can increase inflammation and cause stress on the immune system. Over time, this can promote autoimmune disorders, contribute to disease progression, and decrease longevity.

“The best way to keep the immune system young 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 prevent glucose and lipid spikes that promote inflammation,” he advised.

Diet plays a “huge role” in immune functionality and longevity.

Rhodes also recommends considering intermittent fasting to minimize the time the body spends in the “postprandial (after eating) state” and benefit from “powerful anti-inflammatory effects.”

No. 2: Protect sleep and manage stress

According to Rhodes, lack of sleep and chronic stress can make immune cells more worn out, less effective at their job, and more prone to making mistakes.

“Increases in cortisol caused by lack of sleep or high levels of stress will promote activation of the immune system, which may be beneficial in the short term to avoid infections, but will lead to accelerated aging of immune cells and less effective functionality over time,” he warned.

“Ultimately, chronic activation of the immune system due to lack of sleep and high stress will burn out immune cells faster and accelerate their aging.”

Sleep is the ultimate “immune modulator,” Gidwani said, as even one night of deprivation can reduce “natural killer cell activity” by up to 70%.

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She recommends seven to eight hours of quality sleep each night 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: Exercise regularly

Exercise is known to strengthen immunity by reducing stress hormones, reducing chronic inflammation, and helping immune cells move throughout the body.

Rhodes cautioned, however, that while exercise is essential for promoting long-term health and longevity, it can also be “pro-inflammatory,” as damage caused to muscle during exercise also activates the immune system and causes inflammation.

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“Intense, high-impact exercises, such as sprinting, HIIT training, or lifting heavy weights, will be the most inflammatory, as they typically cause the highest level of acute stress on muscles and joints and promote cell growth pathways associated with aging,” he said.

Low-impact resistance exercise, such as running a marathon, walking, swimming or cycling, will generally cause less inflammation over time, which will help keep the immune system “functional and fresh” in the long term, Rhodes advised.

Gidwani recommends striving for a combination of aerobic exercise (cardio) and strength training to optimize mitochondrial health.

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“Moderate and consistent exercise improves mitochondrial function and lymph flow, improving immune surveillance without promoting inflammation,” he said.

No. 4: Consider Supplements (Carefully)

According to Gidwani, some newer supplements and interventions may help slow immune aging.

“Basic nutrients such as vitamin D, magnesium, zinc and omega 3s remain essential,” he said. “Beyond that, NAD⁺ enhancers, senolytic compounds, and select peptides, such as thymosin alpha-1 for immune modulation and BPC-157 for tissue repair, are promising supplements to support repair and reduce chronic inflammation.”

“Most people begin to experience measurable immune decline between ages 30 and 40, but lifestyle and metabolic health can significantly delay this.”

The doctor noted, however, that these supplements should complement, not replace, healthy lifestyle habits.

Rhodes suggested that while some vitamins and supplements are critical for immune function, their importance “has often been overrated.”

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“While the immune system needs vitamins, minerals, proteins, and essential fatty acids to function properly, taking high doses of these micronutrients typically will not add any additional benefits beyond preventing deficiencies,” he said.

Some of the best supplements to take are those that have 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 talk to 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 responses to stress and inflammation, which can boost immune function.

“Physical touch, laughter and community increase oxytocin, which reduces cortisol and systemic inflammation,” Gidwani said.