+ 1

Boost Your Immune System during Menopause

Created by:

25 Jul 2017 - General

Menopause is a delicate period in a woman’s life and it happens due to hormonal changes which are causing the menstrual cycle to stop. This usually occurs between the ages of 45 and 55, but some women go through this much earlier. Also, there is a possibility of some changes resembling menopause happening years before the very menopause occurs. The period when these changes are taking place is called perimenopause and it starts when the ovaries begin cutting back on the production of estrogen and progesterone. This turbulent period also affects the immune system, and here is how to cope with this.

Change your diet

There is no doubt that the best way to enhance your health prospects is by having a healthy diet. The best diet is based on real foods, such as poultry, unprocessed meat, milk, fish, legumes, fruit, vegetable and grain. Besides helping with improving your immunity, some foods can also aid in relieving menopause symptoms. For example, Omega-3 rich foods like tuna and salmon are useful for battling mood swings. A Mediterranean diet featuring high fiber foods can soothe hot flashes.

Be active

The worst thing that can happen to your body and consequently your immune system during a menopause is for you to give up and renounce physical activity. Exercising should be a very important part of your life in this period. However, not all exercises are appropriate for women of all ages. Before you decide on the type of exercise you want to do, you should consult your physician. Some of the most suitable forms of exercise during the menopause are walking, low-impact aerobics, Pilates and swimming.

Compensate what you lack

Estrogen and progesterone are not the only things your body lacks during menopause. There is also a deficiency in calcium, vitamin D, vitamin B12, vitamin B6, vitamin E, etc. All of them perform very important functions in your immune system, and some of them are not that easy to get from your diet, regardless of how healthy it is. A wise alternative in that case is turning to healthy natural supplements to get the necessary amount of these essential nutrients.


As we have already mentioned, menopause is a very turbulent period, which results in increased levels of stress. Consequently, that prolonged stress increases the levels of cortisol, which weakens the immune system over time. Two very good ways to cope with stress and prevent the increased levels of corticosteroids in your blood system are meditation and yoga. According to Mayo Clinic, just a few minutes of meditation can restore your inner peace and decrease the cortisol levels.

Do yoga

The second good way of coping with menopause stress we mentioned is yoga. Practicing yoga during menopause can be very helpful not only as a de-stress method. It is a great way to deal with emotional and physical fluctuation. It can help with discomfort and physical pain, as well as decrease hot flashes, reduce blood pressure and improve bone health which is affected during menopause. All of these benefits together lead to a stronger immune system that is better equipped to face all the challenges that lie ahead.

Bioidentical hormone replacement therapy

Estrogen is the main regulator of the immunity of the female reproductive tract, and in this delicate period, there is a danger of increased frequency of urinary tract infection. The declining levels of estrogen predispose women for other immune dysfunctions too, and one of the ways of addressing this issue is by undergoing a bioidentical hormone replacement therapy. However, although widely available, this therapy of balancing hormones is still very controversial, since it is not necessary. Still, it can be beneficial for some women to whom lifestyle changes aren’t helping. Before deciding on this approach you should have thorough consultations with your GP.

Menopause is a natural stage in every woman’s life, and although it brings a lot of unpleasant changes with it, it needs to be accepted and embraced. With that in mind, you are free and recommended to do everything within your power to maintain your health and immunity in this period.