Ways to Prevent Your Immune System's Vital Component from Weakening

Overview

Right below your breastbone, at the level of your heart, lies an often overlooked gland that plays a crucial role in keeping you healthy – if cared for properly. It is the thymus gland – where T-cells of the immune system originate. These T-cells are released by the thymus to combat infections and viruses in your body. Maintaining a healthy thymus is essential for overall well-being. The better your thymus functions, the longer you are likely to live. Here are some actions you can take. . .

The Impact of Thymus Shrinkage

It has been known for some time that thymus function starts to decline as early as one's twenties or thirties. Although the gland remains behind your sternum, fat cells begin to replace the glandular cells responsible for producing T-cells. On a positive note, researchers in the UK have found that you can take action against this decline – and you should. Regular exercise is recommended, especially as you enter your 50s, 60s, and beyond. A study conducted by British scientists on lifelong cyclists aged 55 to 79 investigated how exercise impacts the thymus. They compared the immune health of these active seniors to non-exercisers of the same age. The results were remarkable. Older cyclists who had been exercising consistently maintained T-cell production levels similar to those of younger individuals, despite a reduction in the functioning area of their thymus. In contrast, seniors who were sedentary experienced a significant decline in T-cell production.¹

Protecting Against Oxidative Damage

Exercise is not the only way to support thymus function. Research at the Scripps Institute in Florida suggests that antioxidants may also play a role in preserving thymus health. According to Scripps researchers, an aging thymus is susceptible to oxidative damage caused by free radicals generated during the energy production process in thymus cells' mitochondria. The issue lies in the thymus lacking sufficient catalase, an enzyme crucial for preventing DNA damage caused by free radicals. Laboratory tests have shown that consuming increased levels of antioxidant nutrients – such as vitamin C and NAC (n-acetylcysteine) – can help combat oxidative damage and sustain the thymus gland's T-cell production machinery.² Incorporating a diet rich in fruits, vegetables, and antioxidant supplements like carotenoids and natural vitamin E may also help reduce oxidative stress on the thymus. Moreover, restricting calorie intake is believed to support thymus health by preventing the accumulation of fat cells within the gland, which are ineffective in producing T-cells. Studies at Louisiana State University suggest that a calorie-restricted diet enhances immune system function and aids immune cells in fighting infections more effectively.³ While the exact caloric reduction required for these benefits remains uncertain, intermittent fasting is recommended as a strategy to support thymus health. This approach involves consuming all meals within an eight-hour window and abstaining from food for the remaining hours. Alternatively, ensuring a 12-hour gap between dinner and breakfast is beneficial. Currently, I am following a calorie-restriction plan that includes a five-day fast each month (light eating, not total abstinence). I am committed to maintaining my exercise routine, consuming a nutrient-rich diet, and taking supplements to preserve thymus function.

References

Fadó R, Molins A, Rojas R, Casals N. Feeding the Brain: Effect of Nutrients on Cognition, Synaptic Function, and AMPA Receptors. Nutrients. 2022 Oct 5;14(19):4137. doi: 10.3390/nu14194137. PMID: 36235789; PMCID: PMC9572450.

Zhang R, Zhang M, Wang P. The intricate interplay between dietary habits and cognitive function: insights from the gut-brain axis. Front Nutr. 2025 Jan 29;12:1539355. doi: 10.3389/fnut.2025.1539355. PMID: 39944956; PMCID: PMC11813792.

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Susan Parker

Susan Parker is a 49-year-old Senior Manager at a marketing firm. With two older children becoming more independent, she is now focusing on her own health and wellbeing. She’s passionate about natural and holistic health approaches, and values high-quality, trustworthy products. Susan enjoys yoga, gardening, reading, and cooking, and seeks to stay energetic and sharp while balancing a busy career and personal life.