Immunosenescence: Understanding the Ageing Immune System and How to Support It
As we grow older, it’s easy to notice the changes on the outside — a few wrinkles, silver strands, or a slower pace. But some of the most meaningful changes happen beneath the surface, especially in the immune system.
This gradual shift in immune function is known as immunosenescence, and while it’s a natural part of ageing, understanding it can help you take smart, empowering steps to stay well and feel strong.
What Is Immunosenescence?
Immunosenescence refers to the slow, progressive changes in the immune system that occur as we age. It affects both:
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The innate immune system — your first line of defence
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The adaptive immune system — your targeted response to specific threats
As a result, older adults may experience:
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Increased risk of infections: Illnesses like colds, flu, and pneumonia can hit harder and more frequently
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Weaker responses to vaccines: Immunity may not be as robust
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Chronic inflammation: Low-level, ongoing inflammation (sometimes called “inflammaging”) can contribute to conditions like arthritis, heart disease, and type 2 diabetes
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Slower healing: Cuts and injuries may take longer to mend
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Higher cancer risk: The immune system becomes less effective at spotting and destroying abnormal cells
These changes are common, but they’re not cause for fear — they’re a call to stay curious and proactive about your health.
Why Does the Immune System Change With Age?
Several natural shifts in the body contribute to immunosenescence:
Thymus Involution
The thymus, the gland where T cells mature, gradually shrinks over time. By your 60s, it’s mostly replaced by fatty tissue, which means fewer new T cells and a narrower immune response.
Bone Marrow Slowdown
Bone marrow produces the stem cells that become immune cells. With age, this process becomes less efficient, leading to fewer new immune cells overall.
Build-up of Memory Cells
Over the years, your immune system collects memory cells from past infections. These are helpful — but they take up space, leaving less room for new cells to fight unfamiliar threats.
Chronic Inflammation
Low-grade inflammation becomes more common with age and can interfere with healthy immune function.
Lifestyle Habits
Nutrition, exercise, stress, sleep, and environmental exposures all influence how quickly or gently immunosenescence unfolds.
How to Support Your Immune System as You Age
While we can’t stop time, we can influence how it affects us. A few key choices can help you maintain a vibrant, responsive immune system well into later life.
1. Nourish Your Body with Immune-Friendly Foods
A nutrient-dense diet helps fuel your immune defences. Focus on:
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Colourful fruits and vegetables – Rich in antioxidants like vitamin C, beta-carotene, and vitamin E
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Lean protein – Supports the production of immune cells
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Healthy fats – Omega-3s (found in oily fish, flaxseeds, walnuts) reduce inflammation
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Probiotic foods – Yogurt, kefir, and fermented foods nourish the gut microbiome, which plays a key role in immunity
2. Keep Moving
Regular physical activity helps the immune system circulate efficiently and reduces inflammation. Aim for at least 30 minutes of moderate movement most days — walking, stretching, dancing, gardening — whatever gets your body going.
3. Prioritise Restorative Sleep
Sleep is when your body repairs, regenerates, and strengthens your defences. Strive for 7–9 hours of quality sleep each night to give your immune system time to recharge.
4. Find Your Calm
Chronic stress can wear down immune strength. Daily practices like deep breathing, mindfulness, gentle yoga, or time in nature can calm the nervous system and support balance.
5. Explore Helpful Supplements
Some nutrients become especially important with age. You might consider:
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Vitamin D – Supports immune cell function
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Zinc – Crucial for immune development and response
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Re:juvenate Pro – Contains antibodies and growth factors that help modulate immunity, with Whey Protein Bioactives, Colostrum, New Zealand Native KawaKawa and Rosemary extract.
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Probiotics – Support gut health and immune balance
(Always speak with a healthcare professional before starting new supplements.)
6. Avoid Smoking and Keep Alcohol in Check
Smoking and heavy drinking can weaken immune defences. Avoiding or reducing these can make a noticeable difference in how resilient you feel.
The Bigger Picture: Ageing with Vitality
Ageing is inevitable — but decline doesn’t have to be. Your body is always adapting, and so is your immune system. With the right support, you can help it stay alert, responsive, and strong.
Understanding immunosenescence gives you the tools to respond with wisdom, not worry. Whether you’re in your 40s, 60s, or beyond, every step you take to nourish your immune system today is an investment in tomorrow’s wellbeing.
