Ageing Gracefully: What Ayurveda Says About Immunity Over Time

Mark Twain once said: ‘Do not regret growing older. It is a privilege denied to many.’

Ayurveda too emphasises the importance of celebrating life and ageing gracefully by being the best one can be at any age. Ageing is a natural process that represents the structural and functional changes that occur in a living being over its lifespan. As the body ages, its strength, resilience, and resistance to disease (immunity) naturally weaken.

In Ayurveda, the body’s ability to fight and resist disease is referred to as Vyadhikshamatva. The term itself is formed from two words:

• Vyadhi – Disease

• Kshamatva – Resistance

Ayurveda describes the body’s resistance to ‘invasion’ in two ways:

What Is Immunity and Why It Matters as We Age

As we start ageing, immunity weakens, so understanding immunity becomes essential for healthy ageing.

The Body’s Defence System

In Ayurveda, agni and Vyadhikshamatva are closely linked. Acharya Charaka explains that Dehagni or Jatharagni (digestive power of the stomach), particularly, is critical for strength, health, ojas (vital energy), tejas (radiance) and prana (vitality).

If Jatharagni stops functioning, it means the end of life. If weak or imbalanced, it leads to reduced immunity and disease. An imbalance in the doshas (bio-energies) is one of the reasons agni may be weakened.

Immunity is also closely related to ojas, the life-sustaining essence of the seven dhatus (body tissue) – Rasa (plasma and lymph), Rakta (blood), Mamsa (muscle tissue), Meda (fat tissue), Asthi (bone), Majja (bone marrow), and Shukra (reproductive tissue). Ojas is therefore considered to be the seat of bala (strength) and pervades the entire body but is centred in the heart.

Types of Immunity

As per Ayurveda, there are three types of immunity:
Sahaja Bala (constitutional strength), Kalaja Bala (time-dependent), and Yuktikrutaja Bala (acquired strength).

Inherent strength present from birth, which may be correlated to innate immunity.

This varies according to age and the season.

• Lowest in childhood and old age.

• Highest in youth.

• Decreases during late winter, spring, and summer.

• Increases during the rainy season, autumn, and winter.

Yuktikrutaja Bala (acquired strength)
This may be built up through a proper diet, lifestyle and exercise.

Why Immunity Changes with Age

With age, agni weakens, dhatu (tissue) nourishment becomes less efficient, and ojas (vital essence) may decline – impacting immunity. Maintaining agni, preserving ojas, and ensuring adequate nourishment for the dhatus are critical to maintaining strength in old age.

Anti-Ageing in Ayurveda — More Than Skin Deep

Ayurveda views ageing not just as grey hair and wrinkles but as a slow decline in strength, immunity, tissue nourishment and vitality. As we grow older, we naturally move to the Vata stage of life associated with low ojas (vital essence). Ayurveda recommends the use of rasayana (rejuvenating) therapy to maintain immunity.

Rasayana (science of rejuvenation)

Rasayana is one of the eight major specialities of Ayurveda. It comprises ways to attain holistic wellness and includes the right diet, lifestyle and herbal formulations. Rasayana strengthens ojas and bala, thereby increasing Vyadhikshamatva. Modern studies have also shown that herbs used in rasayana therapy help promote immunity.

Role of Ojas in Longevity

Ojas is the essence of all the seven dhatus (body tissues) as mentioned above, and is the final and most refined product of tissue metabolism. It is considered to be bala (strength) that supports all body functions. Without ojas, life is not sustainable.

Strengthening Vital Tissues

Immunity is also closely related to the balanced state of Kapha (internal bio-energy), bala, and ojas. The production of healthy dhatus (tissues) is linked to following a proper diet, avoiding unsuitable food, and balancing agni (digestive fire). When digestion is strong, dhatu-nourishment is ideal, leading to the formation of ojas. Rasayana therapy helps improve the quality of dhatus, creating strong ojas.

The Link Between Immunity and Ageing

Immunity weakens with age as a natural progression. Here’s a closer look at the connection: 

Why Immunity Declines Over Time

With the progression of age, there is a natural slow decline in strength, immunity, tissue nourishment and vitality. We naturally move to the Vata stage of life associated with low ojas (vital essence), which is a key factor in maintaining  robust immunity.

Inflammation and Aging

Ageing causes immune dysregulation, leading to chronic inflammation, which in turn accelerates ageing.

Stress and Immune Function

 Chronic stress depletes ojas, leading to ageing and poor immunity. Stress is best managed through meditation, yoga, journalling or herbal support.

How to Increase Immunity Naturally

Ayurveda is about a holistic, natural approach to wellness and underlines that Vyadhikshamatva (immunity) can be strengthened through a nourishing daily routine and aligning with one’s biological rhythms.

Vyadhikshamatva depends on the balanced state of Kapha, strong bala, and especially ojas. Proper diet, strong agni, and rasayana therapy enhance dhatu (tissue) quality, leading to increased ojas and improved immunity naturally.

Dinacharya (daily routine)

 Ayurveda recommends a daily schedule which includes:

• Waking and sleeping at proper times

• Personal hygiene

• Regular bowel habits

• Yoga, Pranayama (breathing exercises) and oil massages

• A balanced diet of wholesome foods, including moderate amounts of milk and ghee

These practices help align the body with circadian rhythms (day-night cycles), which in turn, support longevity and prevent disease.

Scientists are only now beginning to understand the importance of routines, biological clocks and circadian rhythms and their role in ageing. Researchers studying chronobiology have noticed that increased longevity and improved health can be achieved by time-bound routines. 

 Incorporating rasayana practices in daily routines nourishes the dhatus and strengthens immunity, delaying early ageing. Acharya Rasayana is particularly effective as it recommends a  Satvika way of living – a pure and balanced lifestyle that promotes emotional and mental clarity while promoting immunity.

Sleep and Recovery

Ayurveda underlines that good sleep promotes sukha (wellness), pushti (nourishment), bala (strength/immunity), and jiva (longevity).

Sleep is directly linked to immunity. During sleep, the body produces cytokines that regulate immune responses. Research from the National Sleep Foundation shows that long-term sleep deprivation can impair immunity.

With ageing, sleep may decline. Follow sleep rituals (such as a hot shower or calming music) and maintain regular sleep timings to promote quality sleep.

Stress Regulation

Persistent stress depletes ojas. Here are some ways to help you manage stress:

• Meditation

• Yoga

• Herbal support

• Exercise

• Journalling

Immune Boosting Foods for Healthy Ageing

In Ayurveda, ahara (diet) plays a significant role in ageing (jara) and immunity. A poor diet (gramya ahara), combined with poor lifestyle habits, disturbs the doshas (internal bio-energies) and leads to low immunity, inflammation, disease and reduced lifespan. Such habits also contribute to insomnia, lethargy, and reduced ojas (vitality).

Avoid the following dietary practices:

• Erratic meal timings

• Eating late at night

• Consuming stale, processed, refined or cold foods

• Eating in a stressed mental state

• Having unnecessary calories

Warm, Nourishing Meals

Ayurveda recommends warm, freshly prepared meals that are easy to digest and support dhatu (tissue) nourishment.

• Ghee and milk are considered to be ojas-building – should be had in moderation daily. Ghee is also nurturing and anti-inflammatory.

• Nuts and seeds (almonds, pecans, hazelnuts, pistachios) provide antioxidants, fibre, plant protein, and healthy fats that support heart health and overall immunity.

Digestive Spices

Ayurveda states that eating good food is not enough – how we digest it is equally significant. Digestive spices help balance doshas, improve agni  (digestive fire), support assimilation and prevent ama (toxin) formation.

Proper digestion forms high-quality Ahara Rasa (primary nutritive fluid formed after digestion). This is critical to nourish all dhatus (tissues) and promote wellbeing and healthy ageing. When digestion is weak and ama forms, bodily channels become blocked, preventing proper circulation of rasa and weakening immunity.

Incorporate these digestive spices into your daily routine.

Seasonal Eating

One of the fallouts of modern living is that cold storage makes all foods available year-round. However, Ayurveda strongly recommends eating the foods of the season as they naturally align with the body’s needs during that particular time of year, making them ideal immune-boosting foods for healthy ageing.

 Here’s why you need to eat according to season:

Ayurvedic Herbs That Support Immunity Over Time

Modern science has, in recent years, corroborated the efficacy of Ayurvedic herbs that have stood the test of time for centuries. Here are herbs that are particularly recommended to boost immunity.

 · Ashwagandha: Increases the activity of immune cells like macrophages and natural killer cells, enhancing the body’s natural defence system.

Anti-stress effects: It lowers cortisol levels, helping the immune system function better by reducing the harmful impact of stress.
Antioxidant Properties: Reduces oxidative stress, protects immune cells and supports overall health.

• Amla: Contains five of the six tastes, and when sprinkled with salt, it has it all!

• It destroys ama (toxins) in the body, thereby preventing disease and premature ageing.

• It strengthens the nervous system, bone marrow, and sense organs.

• Helps in elimination and comfortable digestion.

• Packed with Vitamin C, it helps tackle infections and boosts immunity.

• Considered to be vayasthapak and sarvadoshagna – meaning, it helps maintain youthfulness and balances the three doshas, respectively.

• A powerful rasayana, it benefits all bodily tissues.

· Guduchi: Also known as the ‘protector of the body’, it is called ‘amrita’, meaning ‘the herb of immortality’. It benefits all three doshas, and has a bitter taste. Hence, is called tikta rasayani. 

• It is one of the best restorative, immune-boosting herbs.

• Reduces ama (toxins) and removes impurities from the body.

• Helps support a normal body temperature and reduce excess Pitta in the system.

• Promotes a healthy inflammatory response.

• Restores and kindles Dhatu Agni (tissue metabolism).

· Haritaki – ‘Har’ means ‘to purify’. This herb clears the malas (wastes) from the tissues and helps cleanse the intestines as well, thereby acting as a rejuvenator. Like amla, it has five tastes – only missing one, lavan ras (salty). When consumed with different anupana (medium in which the herb may be had/adjuvant), and aligned with the season, it works as a rejuvenator. 

Lifestyle Habits That Help You Age Gracefully 

Small steps with big results – Ayurveda prescribes simple lifestyle habits to help you age gracefully.  

• Breathwork (Pranayama)
  Conscious breathing regulates Prana Vayu (vital life force), stabilises the nervous system, reduces oxidative stress, and lowers cortisol.
  Modern research also shows that just a few minutes of deep breathing throughout the day can lower levels of the body’s stress hormone, cortisol.

• Gentle Exercise
  Yoga, walking, and light strengthening help promote circulation and strengthen Mamsa Dhatu (muscle) without aggravating Vata. Exercise also strengthens Asthi Dhatu (bone). Remember: Overexertion accelerates ageing, while balanced activity preserves vitality.

• Mental Calm
  Chronic mental agitation exhausts ojas. Meditation and emotional regulation prevent premature tissue depletion and neurodegeneration. In Ayurvedic understanding, a calm mind directly supports longevity.

• Adequate Sleep
  It is important to get 6–8 hours of deep sleep every day. While asleep, the body restores itself and clears waste.

• Rasayana Therapy
  Incorporate Ayurvedic rasayana formulations such as Chyawanprash, Maharishi Amrit Kalash, and Brahma Rasayana into your daily routine. These formulations help rejuvenate the physiology, build ojas, and promote immunity.

 FAQs

1. What is immunity in simple terms?

Immunity in Ayurveda refers to the prevention of disease as well as quick recovery from illness. It is the body’s natural ability to protect itself and maintain balance.

2. How can I increase immunity naturally?

You can increase immunity naturally by eating a healthy diet, practising a regular lifestyle, avoiding excesses, and adding Ayurvedic rasayana formulations to your daily routine.

3. Which Ayurvedic herbs support immunity?

Giloy, Ashwagandha, and Amla are the best-known immunity-supporting herbs in Ayurveda.

4. Does immunity decrease with age?

Yes, immunity can decrease with age. Therefore, the right diet, lifestyle practices, and Ayurvedic rasayana therapies are important to maintain balance and promote strong immunity.