Pneumonia remains the world’s leading infectious cause of death, killing an estimated 2.5 million people globally in 2023, with the highest burden falling on young children and adults over 70. The good news: most cases are preventable through a combination of vaccination, basic hygiene, and lifestyle habits that keep your lungs and immune system strong.
Get Vaccinated Against Pneumococcal Disease
The single most effective step you can take is getting a pneumococcal vaccine. The CDC recommends a pneumococcal conjugate vaccine (PCV15, PCV20, or PCV21) for all adults aged 50 and older, and for adults 19 through 49 who have certain risk conditions like diabetes, heart disease, lung disease, or a weakened immune system. If you receive PCV15 specifically, you’ll need a follow-up dose of a different pneumococcal vaccine (PPSV23) to broaden your protection.
If you’re 65 or older and previously received an older version of the vaccine (PCV13) along with PPSV23, you have the option to get one of the newer conjugate vaccines for updated coverage. Ask your pharmacist or doctor which vaccines you’ve already had, since the recommendations depend on your history.
Don’t Skip the Flu Shot
Influenza is one of the most common triggers for secondary bacterial pneumonia. Your body’s defenses are already compromised fighting the flu, which creates an opening for bacteria to infect the lungs. Getting a yearly flu vaccine reduces your risk of developing pneumonia by roughly 64%, and among adults 65 and older, it cuts pneumonia-related hospitalizations by about 55%. That makes the annual flu shot one of the highest-value preventive measures available, especially for older adults.
Wash Your Hands Consistently
Handwashing with soap and water reduces respiratory infections by about 16 to 21% in the general population. That may sound modest, but it compounds over time and across a household. The germs that cause pneumonia spread through droplets on surfaces, handshakes, doorknobs, and shared objects. Washing for at least 20 seconds before eating, after using the bathroom, and after being in public spaces is the simplest daily habit that lowers your exposure.
Quit Smoking
Smoking paralyzes the tiny hair-like structures lining your airways (cilia) that sweep bacteria and debris out of your lungs. This makes smokers significantly more vulnerable to lung infections. People who have never smoked have roughly half the risk of being hospitalized for pneumonia compared to current smokers.
Quitting helps, but recovery takes time. Among former smokers without chronic obstructive pulmonary disease, the risk of pneumonia hospitalization drops meaningfully only after more than 10 years of not smoking, at which point the risk falls by about 38% compared to those still lighting up. If you already have COPD from years of smoking, quitting still matters for overall lung health, but the pneumonia risk reduction is less dramatic. The sooner you quit, the sooner the clock starts.
Manage Diabetes and Blood Sugar
High blood sugar impairs your white blood cells’ ability to find and kill bacteria. This makes people with diabetes more susceptible to pneumonia, and the worse the blood sugar control, the greater the risk. Research from a large cohort study found that people with diabetes whose long-term blood sugar marker (A1C) was 9% or higher had a 60% greater chance of being hospitalized for pneumonia compared to people without diabetes. Even those with well-controlled diabetes (A1C below 7%) still carried a 22% increased risk.
The takeaway is clear: if you have diabetes, tight glucose management is one of the most important things you can do to protect your lungs. That gap between 22% and 60% increased risk shows how much difference consistent blood sugar control makes.
Stay Physically Active
Regular exercise strengthens immune function and helps your body fight off respiratory infections more effectively, an effect that becomes especially important as you age. Public health guidelines recommend at least 150 minutes per week of moderate-intensity activity (brisk walking, cycling, swimming) or 75 minutes of vigorous activity. Research on the relationship between exercise and respiratory disease mortality suggests that exceeding these minimums produces even greater reductions in pneumonia risk.
You don’t need to train for a marathon. Consistent moderate activity, spread across the week, is enough to keep your immune defenses functioning well.
Keep Up With Oral Hygiene
This one surprises most people: the bacteria in your mouth can end up in your lungs. When you inhale small amounts of saliva, especially during sleep, mouth bacteria travel into the airways. For older adults, particularly those living in nursing homes or who have difficulty swallowing, this is one of the leading causes of aspiration pneumonia.
A landmark study of nursing home residents found that brushing teeth after every meal and receiving weekly professional dental care reduced new cases of pneumonia significantly compared to residents who didn’t receive structured oral care. A systematic review estimated that 1 in 10 deaths from pneumonia among elderly nursing home residents could be prevented simply by improving oral hygiene. Brushing twice daily, cleaning dentures thoroughly, and keeping up with regular dental visits all reduce the bacterial load in your mouth that could migrate to your lungs.
Improve Your Indoor Air Quality
What you breathe at home matters more than most people realize. Exposure to wood smoke and other solid fuel combustion products increases the risk of lower respiratory infections by 78%, according to a meta-analysis of 24 studies. Particulate matter from wood smoke specifically reduces the ability of immune cells in your lungs to fight off the bacteria that cause pneumococcal disease.
Mold and dampness also play a role. Humid indoor environments encourage the growth of mold, bacteria, and dust mites, all of which irritate the airways and increase vulnerability to infection. If you use a wood-burning stove or fireplace, ensure proper ventilation. In any home, controlling humidity (ideally between 30 and 50%), fixing leaks promptly, and allowing fresh air exchange all help keep pollutant levels down. Modern homes with tight insulation can trap indoor pollutants if ventilation is inadequate, so cracking windows or using exhaust fans makes a real difference.
Maintain Adequate Vitamin D Levels
Vitamin D plays a role in immune defense, and low levels appear to worsen outcomes from pneumonia. Research on hospitalized pneumonia patients found that maintaining blood levels of vitamin D above 50 nmol/L (about 20 ng/mL) is associated with reduced mortality risk, with no clear additional benefit from pushing levels higher than that. Most people can maintain adequate vitamin D through a combination of moderate sun exposure, foods like fatty fish and fortified dairy products, and supplementation during winter months or if you live in a northern climate. A simple blood test can check your levels.