Spring is upon us, and we can all breathe a sigh of relief, yet it feels as though many of us are trapped in a cycle of recurring illness, falling sick and then recovering, only to be struck down again every 4 to 6 weeks. For many women, this persistent cycle can be attributed to the hormonal fluctuations that accompany perimenopause and menopause, which can profoundly impact the immune system and overall health.
As such, nurturing and supporting our immune function during this phase of life is more essential than ever, particularly during flu season or times when illness is more prevalent. With work and kids and a million things on the calendar, I have zero time to slow down and be sick. So naturally, I turned to registered celebrity dietitian Kim Shapira, M.S., R.D. (whom I’ve featured on the blog before) to find out how to navigate ourselves around this.
So listen up. You don’t want to miss her tips on how to boost your immune health during perimenopause and menopause.
TIPS ON HOW TO BOOST IMMUNE HEALTH DURING PERIMENOPAUSE AND MENOPAUSE – as recommended by Kim Shapira, M.S., R.D.
KEEPING A MINDFUL PRACTICE
A mindful practice holds profound importance in our lives. The placebo effect is a testament to the power of belief, and the way we speak to ourselves has a remarkable impact on our well-being. Within us flows an energy greater than the electrical capacity of the entire world. By dedicating just a few moments each day to take deep breaths, visualize vibrant, healthy cells, and a body in its full strength, we can unlock more healing potential than we may realize.
Our thoughts trigger chemical responses in our bodies—each positive thought nourishing us, and each negative thought contributing to stress. While we are biologically hardwired to think negatively as a protective measure, it is through conscious practice that we can shift our mindset toward positivity.
In times of stress, deep breathing induces the release of nitric oxide, a vital compound that helps prevent our cells from becoming “sticky,” thereby making it more difficult for illness to take root. The simple act of breathing mindfully can create powerful, life-affirming changes within our bodies.
EAT FIVE TO SEVEN 1/2 CUP SERVINGS OF VEGETABLES
Be sure to get your servings of vegetables as this act creates the the same chemical. Hooray for phytochemicals and antioxidants!
KNOW YOUR NUMBERS
Take Vitamin D in conjunction with Vitamin K2, and be sure to monitor your levels.
While a Vitamin D level around 30 ng/mL may be considered adequate, it’s optimal to aim for a range of 50-70 ng/mL for enhanced health benefits. Regularly check and understand your numbers to ensure you’re supporting your body effectively.
REDUCE STRESS
Are you moving your body frequently? How many hours do you spend sitting, standing, or walking each day? Can you make small adjustments to incorporate more activity into your routine?
Stress can manifest in many ways—whether it’s worrying about dinner next week, dealing with physical pain, or facing fear in the present moment. Our bodies don’t distinguish between these forms of stress; to our system, stress is stress. Within just 10 seconds, our body can experience up to 1,400 different sensations in response. The quicker we can recover from stress, the more resilient we become, which in turn can support a stronger immune system.
Perimenopause affects a woman’s body in approximately 100 different ways, and it can last for about one-third of a woman’s life. This is a form of stress. Understanding what your body is going through and supporting it with mindful practices, community support, and targeted treatments like HRT or supplements can help reduce stress. A few of my favorite supplements for supporting well-being during this time include Evening Primrose Oil (EPO), Inositol, Chaste Berry, and Vitamin C. By managing stress and nurturing our bodies, we can enhance immune function and improve overall health.
BOOST YOUR GUT HEALTH
RED LIGHT THERAPY
