Menopause and your immune system – what’s the link? Here we’ll break down the reasons why you might be more susceptible to illness during this phase of life and give some advice on how to boost your immune system healthily and naturally!
The impact of menopause on your immune system
There are a few different reasons why your immune system becomes weaker during menopause – and the first is simply down to age. In our upper chest, we have a gland called the thymus. This gland plays an important role in our immune system as it produces T-cells. These cells orchestrate the entire immune response throughout the body, as well as fighting off bacteria and destroying cancerous cells. Unfortunately, the thymus naturally gets small with age, which means we have fewer T-cells circulating around our body, making us more susceptible to illness.
Secondly, the decreasing oestrogen levels associated with menopause could also be having a direct impact on our immune system. One study found that changes in the immune system in postmenopausal women could be linked to oestrogen deprivation.
How to boost your immune system during menopause
As women are more likely to develop autoimmune diseases, and this risk increases with menopause – it’s so important to keep your immune system fighting fit! Here are just some natural ways you can support your immunity.
Regular exercise
Exercise can help flush bacteria out of the lungs and airways, which may reduce your chance of getting a cold, flu, or other illness. Working out also helps to improve blood circulation which can aid the circulation of immune cells in the body. This doesn’t mean you have to do an intense HIIT workout every day! But doing something that gets your heart pumping – whether that’s a brisk walk or low impact class like pilates – can definitely help.
Balanced diet
Eating a balanced diet full of fruits and vegetables is essential for helping you navigate menopause happily and healthily – and will also help boost your immune system. A good rule of thumb is to try to ‘eat the rainbow’ which means including vegetables in various colours, but there are a few key nutrients that will help with immunity.
Vitamin C
I’m sure we all remember that our parents would insist on us eating oranges at the first signs of a cold, and that’s because Vitamin C – found in many citrus fruits – can help to boost the production of antibodies and other chemicals related to the immune system. Oranges are definitely a great source of Vitamin C – but there’s no need to stop there! Why not try other fruits like grapefruit, watermelon, pineapple and kiwis? Berries like cranberries and blueberries are also great for your immune system, as well as being packed full of antioxidants.
Omega 3 fatty acids
Omega-3s – found in oily fish like salmon, mackerel, anchovies, sardines and herrings – are important for menopause as they support brain function. However, they also play a role in our immune system as they have an anti-inflammatory effect! Many autoimmune diseases and allergies are exacerbated by excessive inflammation so eating foods rich in Omega-3s can help keep the balance.
Vitamin D
A Vitamin D deficiency is associated with increased autoimmunity as well as increased susceptibility to infection and illness. As one of the main sources of Vitamin D is the sun, many of us in the Northern Hemisphere struggle to keep our levels topped up! There are some foods you can eat that contain a small amount of Vitamin D – like mushrooms, oily fish and egg yolk – but it might also be worth taking a trusted Vitamin D supplement.
Cut down on sugar
Sugar can impair the ability of your immune cells, making it harder for them to destroy bacteria and bugs that can make you ill. Alcohol can have a similar effect too. Try to be mindful of how much sugar you are consuming and that includes watching out for fruit juices as they contain lots of natural sugars!
De-stress
Menopause can cause a lot of stress for us physically and mentally, and stress has been proven to impact our immune system. Finding ways to lower your cortisol will have a positive impact on your immune system as well as your overall sense of well-being, so why not try yoga or meditation or some other self-care practices that help you relax?
Good Quality Sleep
Research has shown that sleep plays a pivotal role in maintaining a healthy immune system. Many women navigating menopause find that their sleep is disturbed due to night sweats and fluctuating hormones. It’s important to do everything you can to get 7-8 hours of quality sleep each night, so that means ditching screen time at bedtime, using relaxing essential oils or keeping your bedroom nice and cool. Try to find a nighttime routine that supports good sleep for you.
Do you want more advice on how to navigate menopause naturally? Why not join our next ‘How To Have A Happy Menopause’ masterclass with Le’Nise Brothers?
