The ties between diet and healthy aging remained strong even when researchers accounted for physical activity and other factors.
The Mediterranean Diet Study after study7
has shown the Mediterranean diet pattern is an excellent way to support immune health. It provides balanced and varied nutrition that includes plenty of good fats, polyphenols, vitamins and trace minerals, such as selenium and zinc, all crucial for an active immune system. The diet helps maintain a healthy lifestyle, decreases the risk of metabolic and cardiovascular disease, reduces inflammation and promotes a healthy gut microbiome.
Protein
Older adults should consider adding more high-quality protein to their diets to support the immune system within the Mediterranean dietary pattern. Protein is essential for building and maintaining immune cells and antibodies and repairing damaged cells and tissues, particularly as the immune system ages. Current recommendations are 1 to 1.3 grams of protein per kilogram of body weight per day, slightly higher than the recommended amount of 0.8 grams per kilogram for younger people.
Zinc, Selenium and Magnesium
We often overlook the role of nutrients, such as zinc, selenium and magnesium, in building strong immunity. Zinc, for example, is considered a trace mineral. Still, it’s essential for cytokine signaling and the proper functioning of the pathways that trigger T cell and B cell proliferation in the face of infection. As a co-factor for many enzymes involved in immune cell function, zinc also plays a complex role in balancing pro- and anti-inflammatory immune processes. Zinc deficiency leads to overproduction of pro-inflammatory cytokines, reduced T-cell production and increased susceptibility to viral infection.
Omega-3s
People with high levels of omega-3 fatty acids live almost five years longer than those with the lowest levels.8
increase the risk of sarcopenia or age-related muscle loss.9
Low omega-3 levels also Omega-3
supplementation and dietary changes to include more fatty fish, nuts and seeds may help raise the index to a more favorable level.
References
1. Schaeffer K. U.S. centenarian population is projected to quadruple over the next 30 years. Pew Research Center, January 9, 2024.
2. World health statistics 2023: monitoring health for the SDGs, Sustainable Development Goals. Geneva: World Health Organization; 2023. License: CC BY-NC-SA 3.0 IGO.
3. Fortea J, et al. APOE4 homozygozity represents a distinct genetic form of Alzheimer’s disease [published correction appears in Nat Med. 2024;30(7):2093. Nat Med. 2024;30(5):1284-1291. PubMed. https://
pubmed.ncbi.nlm.nih.gov/38710950/.
4. Bian Z, et al. Genetic predisposition, modifiable lifestyles, and their joint effects on human lifespan: evidence from multiple cohort studies. BMJ Evid Based Med. 2024;29(4):255-263. PubMed. https://
pubmed.ncbi.nlm.nih.gov/38684374/.
5. Norwitz NG, et al. Precision Nutrition for Alzheimer’s Prevention in ApoE4 Carriers. Nutrients. 2021;13(4):1362. PubMed.
https://pubmed.ncbi.nlm.nih.gov/33921683/.
6. Tessier J. Optimal Dietary Patterns for Healthy Aging: Two Large US Prospective Cohort Studies. Abstract presented at ASN NUTRITION 2024 conference, July 2, 2024.
7. Ecarnot F, Maggi S. The impact of the Mediterranean diet on immune function in older adults. Aging Clin Exp Res. 2024;36(1):117. PubMed.
https://pubmed.ncbi.nlm.nih.gov/38780713/.
8. McBurney MI, et al. Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort. Am J Clin Nutr. 2021;114(4):1447-1454. PubMed.
https://pubmed.ncbi.nlm.
nih.gov/34134132/.
9. Therdyothin A, et al. The Effect of Omega-3 Fatty Acids on Sarcopenia: Mechanism of Action and Potential Efficacy. Mar Drugs. 2023;21(7):399. PubMed.
https://pubmed.ncbi.nlm.nih.gov/37504930/.
10. Harris WS. The omega-3 index as a risk factor for coronary heart disease. Am J Clin Nutr. 2008;87(6):1997S-2002S. PubMed.
https://pubmed.ncbi.nlm.nih.gov/18541601/.
11. Sikiric P. New Mechanisms of GI Ulceration & Healing: Physiology, Pharmacology & Pathology. Curr Pharm Des. 2018;24(18):1913-1915.
https://www.benthamscience.com/article/92980.
12. Seiwerth S, et al. Stable Gastric Pentadecapeptide BPC 157 and Wound Healing. Front Pharmacol. 2021;12:627533. PubMed.
https://pubmed.ncbi.nlm.nih.gov/34267654/.
Before making specific dietary or supplement recommendations, suggest patients have an omega-3 index test, a simple blood spot test to determine the percentage of EPA/DHA in their red blood cell membranes. A score of 8% or higher is ideal, yet most people in the U.S. score 4% or below, putting them in the highest risk zone for cardiovascular disease.10
Peptides
Age-related changes in immunity mean healing from injury and recovering from illness can be slower for older individuals, which can lead to inactivity, loss of fitness and poor nutrition from loss of appetite, which can then start a slow slide into worsening health. Select peptide supplements help speed healing and a return to regular activity. Peptides, short protein chains containing no more than 55 amino acids, are easily absorbed by the body and quickly enter circulation.
One highly effective peptide supplement is body protection compound 157 (BPC-157), sometimes called the “wolverine” supplement.11
This synthetic peptide contains only 15 amino acids
and was isolated in 1993 from a larger protein in human gastric juice. BPC-157 stimulates the body’s natural healing process by reducing inflammation, promoting tissue regeneration and new blood vessel formation, and possibly upregulating growth factor production.12
Final Thoughts
You play a pivotal role in the healthcare continuum, particularly in enhancing immunity and promoting healthy aging, by focusing on the body’s innate healing capabilities. Your expertise lies in employing noninvasive techniques that support immune function and fostering a holistic environment conducive to long-term health and wellness. As DCs, we are uniquely qualified to translate aging research into recommendations for our patients that not only target immediate issues but also contribute to the prevention of chronic conditions. Improving diet and assuming a healthy lifestyle can have a powerful impact on overall health and longevity for patients of all ages, but the sooner improvements start, the sooner they are felt and the more impact they have on longevity. Every patient encounter should be seen as an opportunity to provide accurate, actionable information about the importance of a healthy diet and lifestyle for longevity.
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