As we get into cold & flu season, us menopausal women may notice an increased susceptibility to colds, flu, and other illnesses. There’s scientific reasons for this - let's get into it.
Hormonal Shifts and Immunity
Estrogen plays a significant role in modulating the immune system. It helps regulate the activity of white blood cells, which are crucial for fighting infections. When estrogen levels drop during menopause, it can lead to a weakened immune response.
In fact, research suggests that postmenopausal women tend to have a reduced number of T cells and B cells—key players in immune defense—making them more susceptible to infections like colds and the flu .
Additionally, menopause-related hormonal imbalances can cause chronic low-grade inflammation, which further impairs the immune system’s ability to respond to infections. This inflammation can also make it harder for the body to fully recover, prolonging illness.
Estrogen and Respiratory Health
Did you know that estrogen helps maintain healthy lung and airway function, protecting against respiratory illnesses? A study published in the American Journal of Respiratory and Critical Care Medicine found that the decline in estrogen levels during menopause is linked to increased susceptibility to respiratory infections.
Longer Recovery Times and Increased Fatigue
It's no secret that many of us women experience increased fatigue due to disrupted sleep patterns, such as insomnia or night sweats. Poor sleep quality can significantly weaken the immune system, leaving you more vulnerable to illnesses and increasing recovery time.
According to research from the National Sleep Foundation, sleep deprivation directly suppresses the production of cytokines, proteins involved in the body’s inflammatory and immune response . Without adequate sleep, your body’s ability to fight off infections is compromised, leading to longer recovery times.
Other Factors Impacting Immune Health During Menopause
Menopausal women may also face additional challenges that can impact their immune systems:
-
Increased Stress Levels: Menopause is often accompanied by emotional and psychological stress, which raises cortisol levels in the body. Chronic stress has been shown to suppress immune function, making it more difficult to fend off infections.
-
Weight Changes: Hormonal changes during menopause can also lead to weight gain, particularly around the abdomen. This extra weight can increase inflammation in the body, weakening the immune system and making you more susceptible to illness.
Tips for Staying Healthy During Cold & Flu Season
While you may be at a higher risk for illness during menopause, there are steps you can take to boost your immune system and stay healthy:
-
Maintain a Balanced Diet: Focus on nutrient-rich foods, particularly those high in antioxidants and vitamins like C and D, which support immune health.
-
Get Regular Exercise: Staying active can help regulate hormones and keep your immune system strong. Aim for moderate physical activity such as walking, yoga, or swimming.
3. Prioritize Sleep: Good sleep is crucial for immune function. If night sweats are interfering with your rest, try cooling your bedroom or investing in moisture-wicking sheets.
4. Manage Stress: Incorporate stress-reducing activities such as meditation, deep breathing, or spending time in nature to help lower cortisol levels and support immune health.
Menopause can make it feel more challenging to stay healthy during cold and flu season, but by understanding how hormonal changes impact your immune system, you can take proactive steps to protect yourself. Whether through diet, exercise, stress management, or sleep hygiene, there are plenty of ways to give your immune system the extra boost it needs to help you get through the season as healthy as possible.
