Many of the changes womens bodies go through in menopause can challenge the strength of their immune system. When we are not sleeping well or eating right, stressing more and working out less, we may be more susceptible to illness. However, even small tweaks to your daily routine can make all the difference for maximizing your health.

Why not start right now? Heres your checklist for supporting your body and boosting your immunity in menopause.

Prioritize sleep

When we dont get enough sleep, it can result in a number of negative impacts on our bodies including lowering our immunity, increased inflammation, poor nutrition choices (caffeine, sugary snacks to keep us going), increased risk of disease, stress and anxiety. Try creating a sleep routine including a set bedtime, and stick to it every night. Unwind with meditation or deep breathing, cool down your room, and be sure to make it a device-free zone.

Stay hydrated

Staying hydrated supports the lymphatic system which is linked to the immune system. Being properly hydrated helpswith lymphatic drainage and works to clear out toxins and waste materials. Shoot for drinking a minimum of half your body weight in ounces of water or other non-caloric fluids each day. Exercise regularly A 2019 scientific review in the Journal of Sport and Health Science found that exercise can improve your immune response, lower illness risk, and reduce inflammation. It also helps improve your mood, supports weight management, bone health and reduces risk of heart disease and diabetes.Experts recommend 150 minutes of moderate to intense activity per week.

Get enough vitamin D

Vitamin D is one of the most important vitamins for wellbeing in menopause. Like other hormones, vitamin D participates in a whole lot of bodily processes includingmuscle movement;its involved in carrying messages between the brain and body, and its important for fighting off bacteria and viruses. It helps us maintain our bones by supporting the absorption of calcium in menopause, and it plays a role in reducing inflammation. You can get vitamin D through exposure to sunlight, through a supplement, and through your diet in small quantities. Are you getting enough? You can find out your level of vitamin D with a simple blood test done by your doctor.

Eat your phytonutrients

Consuming a variety of brightly colored fruits and veggies provides various health benefits. Plant foods are low calorie and include vitamins, minerals and antioxidants we need, and may protect against cancer, heart disease, vision loss, hypertension and other diseases. Try for a total of 4 cups(2 cups veggies/2 cups fruit) a day. This sounds like a lot, but if you plan for two cup servings at each meal, you will quickly crush that goal.

Get the protein you need

Protein provides amino acids that the body uses to build and repair tissue. Amino acids also form antibodies, which play an important role in immune response. How much protein you need each day depends on how much you weigh. For women over 50, experts recommend1 to 1.5 grams of protein per 2.2 pounds of body weight So, if you weigh 140 pounds, you would need a minimum of 63 grams of protein a day. Be aware that your needs may increase with higher levels of activity. Protein-rich foods include eggs, chicken, lean beef, dairy, nuts and seeds, lentils and legumes, soy.

If you are checking all the boxes to optimize your health, but still feel your energy and wellbeing is lagging, consider speaking with a menopause specialist. They can help you understand how hormone fluctuations may be a contributor, and support you with a personalized treatment plan. The information on the Gennev site is never meant to replace the care of a qualified medical professional.

Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is just menopause can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev's telemedicine doctors before beginning any new treatment or therapy.


Ann Marie MacDougall

March 8, 2022

Medically Reviewed By

Jessica Gingrich

Registered Dietitian Nutrionist, MS

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