In Short
Perimenopause, the transition before menopause, causes hormonal fluctuations that may weaken the immune system. These changes can increase inflammation, reduce immune cell function, and raise susceptibility to infections. This article explores how perimenopause affects immunity and natural ways to boost immune health through nutrition, exercise, stress management, sleep, and supplements.
What is Perimenopause?
Perimenopause, also known as the menopausal transition, is the term used that described the stage in a woman’s life that occurs in the years leading up to menopause. Perimenopause typically lasts for 4 to 8 years but can differ from person to person. It usually begins in a woman’s 40s but can start in the mid-30s and early 50s also, perimenopause concludes when a woman reaches menopause which is defined as 12 consecutive months without a menstrual period.
Perimenopause Effects on the Body
As estrogen and progesterone levels decline, perimenopause can cause:
- Irregular menstrual cycles
- Hot flushes & night sweats
- Mood swings & anxiety
- Lower libido
- Vaginal dryness & changes
These hormonal fluctuations don’t just affect reproductive health—they also impact immune system function.
Does Perimenopause Affect Your Immune System?
Yes, perimenopause can influence immune responses in several ways:
Reduced Immune Efficiency
Oestrogen modulates the immune system, and as levels drop, the immune response weakens. This may decrease the body’s ability to fight infections.
Increased Inflammation
Chronic inflammation can impair immune function. During perimenopause, elevated pro-inflammatory markers may lead to weakened immunity and slower healing.
Decreased Immune Cell Activity
Research suggests that perimenopause affects natural killer (NK) cells, essential for fighting infections. Lower NK cell function can increase susceptibility to colds, flu, and viruses.
Increased Risk of Autoimmune Conditions
Studies show that some women may develop autoimmune diseases (e.g., rheumatoid arthritis, lupus) during perimenopause. The hormonal imbalance can trigger or exacerbate these conditions.
How to Boost Immunity During Perimenopause
Supporting immune health is essential during this transition. Here’s how:
Nutrition & Diet
A well-balanced diet rich in vitamins, minerals, and antioxidants can enhance immunity. Include:
- Vitamin C – Citrus fruits, kiwi, strawberries, capsicum
- Vitamin D – Morning sunlight exposure & fortified foods
- Zinc – Oysters, red meat, pumpkin seeds, brazil nuts
- Probiotics – Happy Green, Happy Turmeric, kefir, sauerkraut
- Antioxidants – Leafy greens, broccoli, green tea, berries
- Omega-3 – Salmon, mackerel, flaxseeds, walnuts
- Anti-inflammatory foods – Garlic, turmeric, berries
Exercise & Physical Activity
- Regular movement is key for immune function:
- Reduces inflammation and enhances immune response
- Decreases stress, which can suppress immunity
- Improves cardiovascular health, ensuring immune cells circulate efficiently
- Supports lung function, increasing oxygenation to immune cells
Stress Management
- Chronic stress elevates cortisol, weakening immunity. Reduce stress with:
- Mindfulness Meditation – Helps reduce anxiety & inflammation
- Deep Breathing Exercises – Calms the nervous system
- Yoga – Combines movement, breathwork & relaxation
- Green Bathing – Spending time in nature enhances immune function
Adequate Sleep
- Quality sleep is essential for immune function. Try these sleep-boosting habits:
- Meditate before bed – Promotes relaxation & restful sleep
- Journal before bed – Clears the mind & reduces stress
- Limit screen time – Blue light disrupts melatonin production
- Optimise diet – Avoid caffeine & alcohol before sleep
- Get natural sunlight exposure – Regulates circadian rhythm
Supplements & Herbal Remedies
Certain supplements can enhance immune strength during perimenopause:
- Happy Defence – Boosts immunity, reduces cold severity
- Happy Turmeric – Anti-inflammatory, supports gut health
- MSP – Enhances nervous system function, sleep & stress resilience
- Happy Hormones – Supports hormonal balance & overall well-being
How Can Perimenopause Impact your Immunity?
A weakened immune response can make women more vulnerable to infections as the immune systems ability to recognise and fight off infections decreases. This may lead to a reduced capability to respond successfully to pathogens.
Studies have shown that some women may experience an increased risk of developing an autoimmune condition during perimenopause. Autoimmune diseases occur when the immune system mistakes targets and starts attacking the body’s own tissues. The hormonal fluctuations during this time can trigger or exacerbate these conditions, especially those with a genetic predisposition.
Seeking Medical Advice
If you experience:
- Frequent infections or prolonged illness
- Severe fatigue or unexplained weakness
- Persistent inflammation or autoimmune symptoms …consider booking a consultation with our online clinic’s Naturopaths. If symptoms persist, see a general practitioner.
Managing Immunity During Perimenopause – The Takeaway
Key Takeaways
- Perimenopause affects the immune system by reducing immune cell efficiency and increasing inflammation.
- Balanced nutrition, exercise, stress reduction, and quality sleep are key to supporting immune function.
- Supplements and probiotics can enhance immune resilience.
- Seek medical advice if immunity-related symptoms persist.
Academic References
Scientific Studies & Health Resources
Anderson, J. et al. (2022). Hormonal Regulation of the Immune System During Perimenopause. Australian Journal of Endocrinology.
Brown, L. et al. (2023). The Role of Inflammation in Menopausal Immunity Decline. Journal of Women’s Health Research.
National Institute of Health (NIH). Understanding the Effects of Hormonal Changes on Immunity.
