Aging is a natural and inevitable process, but the way we age depends heavily on modifiable factors, such as nutrition, physical activity, sleep, and inflammatory state.

With the increase in life expectancy, so does the clinical challenge of promote healthy aging, keeping the immune and metabolic function in balance.

More than preventing illness, the goal is preserve the body's vitality, autonomy, and defenses over the years. In this scenario, the role of the prescribing professional is fundamental to guide personalized nutrition and supplementation strategies based on scientific evidence.

Immunosenescence: when the immune system also ages

The term immunosenescence describes the set of changes that occur in the immune system over the years, leading to reduced immune response and increased susceptibility to infections and chronic diseases.

Among the main features are:

• Reduction of T and B lymphocyte proliferation;

• Decreased phagocytic efficiency of macrophages and neutrophils;

• Imbalance between pro- and anti-inflammatory cytokines;

• Increase of chronic low-grade inflammation — the phenomenon known as inflammaging.

These changes compromise defense and tissue repair capacity. Laboratory markers such as PCR-us, interleukins (IL-6, IL-10), vitamin D, zinc, and selenium they aid in the assessment of immune function in the elderly.

Understanding immunosenescence is the first step to Act preventatively, strengthening the immune system and slowing functional decline.

Nutrition in aging: fuel for cellular defense

A proper nutrition It is one of the pillars of healthy aging and acts directly on modulation of the immune response.

As we age, there is a reduction in lean body mass, caloric intake, and nutrient absorption. This combination can lead to subclinical malnutrition, negatively impacting the immune system and increasing the risk of infections.

Maintaining an adequate protein intake is critical for the synthesis of antibodies and cytokines. Good quality fats, especially mono- and polyunsaturated, reduce inflammatory processes. Complex carbohydrates and fibers regulate energy metabolism and support intestinal health, a factor directly linked to immunity.

A balanced diet, rich in antioxidants, vitamins and minerals, is the basis for maintaining the body's defenses and cellular homeostasis.

Micronutrients and bioactive compounds that strengthen immunity

Several micronutrients have a proven role in maintenance of immunocompetence during aging.

• Vitamin D: modulates the innate and adaptive immune response, reduces inflammation and improves resistance to infections;

• Vitamin C: acts as an antioxidant, stimulates leukocyte production and increases iron bioavailability;

• Vitamin E: protects cell membranes from oxidative damage, contributing to tissue integrity;

• Zinc: essential for protein synthesis and T-lymphocyte function; its deficiency is common in the elderly;

• Selenium: component of glutathione peroxidase, acts on antioxidant defense and thyroid function;

• Magnesium: participates in more than 300 enzymatic reactions, including inflammatory regulation;

• Polyphenols and carotenoids (such as quercetin, resveratrol and lycopene): bioactive compounds with antioxidant and anti-inflammatory effects, modulating oxidative stress and cell signaling.

The synergy between these nutrients contributes to slow down the immunosenescence process and preserve the functional immune response.

Evidence-based supplementation in healthy aging

Scientific strategies for maintaining active immunity

Supplementation is an important ally when the diet does not meet the needs of the aging body. The scientific literature reinforces the use of some compounds with solid evidence:

• Vitamin D: replacement at optimal levels (> 30 ng/mL) is associated with a lower risk of respiratory infections and autoimmune diseases;

• Omega-3: improvement of membrane fluidity and modulation of systemic inflammation;

• Coenzyme Q10: supporting mitochondrial function and energy metabolism;

• Probiotics: maintaining intestinal eubiosis and stimulating the production of secretory IgA;

• Glutamine: energy substrate for cells of the immune system and intestinal epithelium;

• Collagen and bioactive peptides: contribute to musculoskeletal health, important for indirect immunity.

The prescription must consider laboratory evaluation, dose individualization and possible interactions between nutrients and medications.

Care and individualization of the prescription

• Assess the nutritional and functional status of the elderly patient

• Prioritize bioavailable forms Two nutrients

• Integrate supplementation into a plan that includes adequate diet, quality sleep and regular physical activity

The approach multimodal and evidence-based it is the most effective for supporting the immune system and delaying the effects of immunosenescence.

Healthy lifestyle and aging: the immunity tripod

Immunity not only depends on nutrients, but also on consistent lifestyle habits.

• Regular physical activity stimulates the production of anti-inflammatory cytokines, improves insulin sensitivity and preserves lean body;

• Restful sleep regulates the HPA axis and hormone production, preventing the increase of chronic cortisol;

• Stress Management and mental health are fundamental: continuous stress impairs immune function and accelerates cellular aging.

The health professional must act as an educator, guiding gradual and sustainable changes. The integration between nutritionists, doctors, pharmacists and physical education professionals enhances results and promotes functional and active longevity.

The Science of Aging Well

Aging healthy is the result of integrated and preventive action. The balance between nutrition, supplementation, exercise, sleep, and stress management It forms the basis for maintaining Body defenses on the rise and promote Longevity with vitality.

For the prescribing professional, understanding the physiology of aging and immunosenescence is essential to apply strategies that slow down immune decline and guarantee a longer and more functional life.

Science shows that aging well is possible, it is enough to adopt care as a continuous practice, guided by evidence.

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