Menopause & Immunity
Menopause & Immunity: How to Build Your Defences Naturally. It’s Not Just About Vitamin C!
Let’s face it, none of us need another cold, flu or lingering cough this season. But did you know that menopause can make your immune system a bit more… delicate?
With declining oestrogen levels, your body’s usual defences might not be firing on all cylinders. That’s because oestrogen doesn’t just affect your hormones, it also plays a significant role in how well your immune system functions.
The result? You might find yourself catching more colds, feeling run-down, or taking longer to bounce back.
But don’t panic! There are plenty of simple, natural ways to give your immunity a boost, without turning your kitchen into a vitamin factory or moving to a log cabin in the Alps.
Here’s how to help your immune system help you:
Eat to Support Immunity
It’s not about “superfoods”, it’s about consistency. Focus on:
Protein: It’s essential for healing and repair. Try eggs, chicken, lentils, Greek yoghurt, or tofu.
Colourful fruit and veg: Packed with antioxidants and vitamin C. Think red peppers, oranges, spinach, sweet potato, berries.
Zinc-rich foods: Like pumpkin seeds, seafood, lean beef, chickpeas, and cashews.
Garlic and onions: These little wonders have natural antimicrobial properties; add them to soups, stews, or a cheeky pasta sauce.
Gut Health = Immune Health
Around 70% of your immune system lives in your gut. To keep it happy:
Include plain Greek yoghurt (unsweetened) for probiotics.
Add fibre-rich foods like oats, lentils, bananas, and apples.
Sip on bone broth, great for gut lining support and rich in minerals.
Support Vitamin D (Even When There’s No Sun)
Let’s be real - UK sunshine in November is not doing much. Ask your GP or pharmacist about a good-quality vitamin D3 supplement (with K2 for absorption). Aim for 10 micrograms (400 IU) daily, or more if recommended.
Prioritise Rest
Your immune system repairs itself while you sleep, so don’t skimp on rest. Wind down properly, skip the doomscrolling, and aim for 7–8 hours.
Gentle Movement
You don’t need to smash a workout, just move your body. Walking, Pilates, strength training (if you are in Jersey, head down to Eve Studios!), or even dancing around the kitchen help circulation, stress levels, and overall well-being.
Stress Less (Or At Least, Stress Smarter)
Chronic stress suppresses immunity. Try simple practices like deep breathing, journaling, laughing with friends or watching your favourite comfort show.
The Bottom Line
Menopause may make your immune system a bit more vulnerable, but with a few simple shifts, you can build resilience from the inside out.
Think of it as midlife immunity magic: part science, part self-care, and a whole lot of common sense.
