September 17, 2025
Fall is a favorite time of year for many, with cool, crisp air replacing the heat and humidity of summer, trees turning brilliant hues and a refreshing whiff of anticipation stirring in the breeze. But with the arrival of autumn comes the start of cold and flu season, a time when seniors are especially vulnerable to seasonal illnesses.
As we age, our immune systems naturally weaken, making it harder to fight off infections like the common cold, flu, shingles, pneumonia, COVID, RSV and more. For people with chronic conditions such as diabetes, heart disease or respiratory issues, the risk can be even more serious.
The good news? With a little planning and proactive care, older adults can stay protected and enjoy everything the season has to offer.
Get Vaccinated
Vaccines are one of the most effective ways to protect against serious illness. Here are key ones that older adults should consider:
- High-dose flu vaccine. Older adults (65+) account for about 70% of all flu-related deaths in the U.S., according to the CDC. The high-dose or adjuvanted flu shot is specifically designed for this age group and contains four times the antigen of the standard shot, making it 24% more effective at preventing the flu.
- Pneumonia vaccine. Pneumococcal vaccines help prevent pneumonia as well as dangerous complications like bacteremia (blood infection) and meningitis. These illnesses can be deadly for adults over 65 but are largely preventable with vaccination.
- Shingles vaccine. Caused by a reactivation of the dormant chicken pox virus, shingles can lead to a painful rash, long-lasting nerve pain and even vision loss. About one in three people will develop shingles in their lifetime, but the vaccine provides 90% protection for most recipients.
- RSV vaccine. Respiratory syncytial virus is more than just a cold – it can lead to severe respiratory problems in seniors, particularly those with heart or lung disease. New RSV vaccines are available and approved for adults 60 and older.
- COVID–19 vaccine. While the emergency phase of the pandemic is over, COVID-19 is still circulating and remains dangerous for older adults and those with weakened immune systems. Stay up to date with booster recommendations each season.
Fuel Up with a Nutritious Diet
Nutrition is a powerful ally in immune defense. A balanced diet rich in vitamins, minerals and antioxidants can help your body fight off infections more effectively.
- Key nutrients. Vitamin A protects the linings of the respiratory and digestive tracts, the body’s first line of defense. Vitamin C supports the production of white blood cells that fight infection. Vitamin D helps regulate the immune response and reduce inflammation. Vitamin E acts as an antioxidant, protecting immune cells from damage.
- Immune-boosting foods. Stock up on fruits and vegetables, lean proteins (chicken, fish, beans, nuts), whole grains, low-fat dairy and immune-supportive spices like garlic, ginger and turmeric.
And don’t underestimate the power of hydration. Water helps flush toxins and keeps the body functioning optimally. Aim to drink water consistently throughout the day.
Prioritize Movement, Sleep and Stress Reduction
Staying healthy isn’t just about the foods you eat or the shots you get; daily habits make a big difference in protecting your immunity as well.
- Exercise regularly. Physical activity helps immune cells circulate more effectively. A daily walk for 20-30 minutes, gentle yoga, stretching or light resistance exercises can help the body stay strong and resilient.
- Quality sleep. Poor sleep suppresses immune function, making the body more susceptible to contracting seasonal viruses. Aim for 7-8 hours of restful sleep by avoiding caffeine in the afternoon, maintaining a consistent bedtime routine and practicing proper sleep hygiene (like reducing screen time before bed).
- Manage stress. Chronic stress can weaken the immune system over time. Make time for calming, enjoyable activities, such as hobbies, deep breathing, meditation, listening to music or whatever brings you peace and calm.
- Stay connected. Meaningful interactions with others are vital for mental and physical health. In fact, loneliness and isolation can be as damaging to overall well being as chronic illnesses like diabetes and heart disease.
Autumn doesn’t have to be a season of sore throats and sniffles – or worse. By getting vaccinated, eating well and building healthy habits, we can all make the most of this wonderful time of year. Fall in love with life at Lathrop.