# Your Menopause And Immune System During Cold & Flu Season

## Menopause’s effects on the immune system

The cold and flu season is upon us here in the Northern hemisphere. Loss of estrogen can mean your immune system is weaker than in the past, so keeping the germs at bay may be even more challenging. However, since you’re taking better care of yourself than ever before, you’ve got a head start on staying healthy.

So why do we get sick more easily during this time? A few reasons: First, perimenopause and menopause can ramp up the stress hormone cortisol. When we have too much cortisol for too long, it can increase inflammation and [weaken our immune system’s ability to fight off infections](https://sites.dartmouth.edu/dujs/2011/02/03/the-physiology-of-stress-cortisol-and-the-hypothalamic-pituitary-adrenal-axis/).

And menopause can have a lot of add-on effects: [major night sweats](https://gennev.com/education/perimenopause-night-sweat) or poor sleep, not enough exercise due to [no energy or menopausal fatigue](https://gennev.com/education/menopause-and-fatigue), poor diet, and changes in our [gut flora](https://gennev.com/education/gut-health-menopause/) can all increase the possibility of getting sick.

## How to stay healthy (or get well faster)

So what can we do to counteract the negative impacts of menopause on our immune system? We can make our immune system as robust and vigorous as possible.

1. **Wash your hands.** This is probably the single most effective thing you can do to prevent the spread of disease. Soap, water, twenty seconds (singing “Happy Birthday” twice will get you there), and don’t forget to get under your fingernails and wash your thumbs.
2. **Tend to your gut flora.** It’s a garden in your gut, and a disease-fighting powerhouse garden at that. Keep your gut flora healthy and happy, and it will do the same for you. Beans are a great pre-biotic, meaning they feed your good gut bacteria. Greek yogurt is a probiotic which can also help your gut fight infections, especially if the yogurt is fortified with [Vitamin D](https://gennev.com/education/vitamin-d-and-menopause).
3. **Speaking of Vitamin D….** it’s sort of a big deal. Not only does it play a critical role in our immune defenses, it’s also important in building bone and warding off depression. However, most of us are short on the Big D, so it’s important to be vigilant. If you can’t spend time in the sun, look for foods that are naturally high in D (fatty fish like tuna or salmon, egg yolks, beef liver) or fortified with it (dairy products, soy milk, orange juice, cereal).
4. **Guzzle the green tea.** The polyphenol catechin in green tea does a lot for our bodies, including helping us fight bacteria and viruses. However, it does contain caffeine, so be aware of that, plus [high levels can potentially interfere with iron absorption](https://pubmed.ncbi.nlm.nih.gov/6402915/) or interact with other drugs you may be taking, so talk with your doctor or a [menopause specialist near you](https://gennev.com/education/menopause-specialist-near-me) if you have any concerns.
5. **Bump up the garlic.** Garlic is a powerful healer that’s been used for centuries as a way to ward off illnesses. Just be sure to chop it up fine, as that allows the release of the allicin that does the heavy lifting.
6. **Boost zinc.** If taken within 24 hours from the time you first notice symptoms of a cold, zinc may shorten that cold by up to 33 percent. [Oysters are a good source of zinc](https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/), as are many nuts and beans.
7. **Reduce stress.** While this may be easier said than done, especially during the holidays, remember that cortisol can be at elevated levels already. You don’t want to add more. Try breathing exercises or calming apps to help you feel better in the moment.
8. **Exercise during menopause** regularly, sleep well, reduce alcohol, don’t smoke. All of these can help you feel better generally as well as stay healthier during cold and flu season.

Menopause can make avoiding illness a bit more challenging, but there’s still plenty that’s within your control. Pay attention to your well-being and explore ways to support your body through menopause.