Menopause, Inflammation, and Immunity: What Every Woman Needs to Know
How Menopause Affects the Immune System
When we think of menopause, most people picture hot flashes, mood changes, or sleep difficulties. But did you know that the hormonal changes of menopause also have a profound impact on your immune system?
Declining oestrogen levels don’t just influence reproductive health—they reshape how the body responds to infections, inflammation, and even autoimmune conditions. Understanding this connection can help women take steps to protect their long-term health.
How Oestrogen Influences the Immune System
Oestrogen is more than a reproductive hormone—it plays a vital role in immunity. Nearly all immune cells, including T and B lymphocytes, macrophages, and Natural Killer (NK) cells, carry oestrogen receptors. Through these receptors, oestrogen influences how immune cells function and communicate.
Receptor Expression: Oestrogen binds to receptors on immune cells, regulating genes involved in inflammation and defense.
Anti-inflammatory Effects: In general, oestrogen helps reduce inflammation by influencing neutrophils, macrophages, and lymphocytes.
Cytokine Regulation: Oestrogen helps balance cytokines—chemical messengers that coordinate the immune response.
This explains why women in their reproductive years typically mount stronger immune responses than men, but also why they are more prone to certain autoimmune diseases, which involve an overactive immune system.
Changes in the Immune System During Menopause
As oestrogen levels decline, several important shifts occur:
Decreased Immunity: Reduced numbers of lymphocytes (such as CD4 T cells and B cells) and lower NK cell activity make postmenopausal women more vulnerable to infections.
Increased Inflammation: Menopause is associated with higher levels of pro-inflammatory markers, like interleukin-6 (IL-6). This chronic low-grade inflammation is linked to conditions such as cardiovascular disease, osteoporosis, and type 2 diabetes.
Weakened Immune Balance: Without oestrogen’s moderating effects, the immune system becomes less regulated.
Autoimmune Disease Risk: Changes in immune function are tied to an increased risk of autoimmune conditions such as rheumatoid arthritis, lupus, and multiple sclerosis.
Supporting Your Immune System Naturally
While we can’t stop the natural decline in oestrogen, diet and lifestyle strategies can make a significant difference in keeping the immune system resilient and reducing inflammation.
Eat for immune balance: A diet rich in colourful fruits, vegetables, legumes, nuts, seeds, and omega-3 fatty acids provides antioxidants and anti-inflammatory compounds. Limiting processed foods and refined sugars helps reduce chronic inflammation.
Prioritise restorative sleep: Deep, regular sleep supports the production of immune-regulating hormones and helps repair tissues.
Stay active: Regular moderate exercise improves immune cell circulation and lowers systemic inflammation.
Manage stress: Chronic stress can suppress immune function. Mind-body practices like meditation, yoga, or breathwork help regulate cortisol and support immune balance.
Support gut health: A diverse microbiome plays a vital role in immunity. Include prebiotic-rich foods (like onions, garlic, asparagus) and probiotic foods (like sauerkraut, kefir, or miso).
Phytoestrogens are naturally occurring plant compounds that have a structure similar to oestrogen, allowing them to bind weakly to oestrogen receptors in the body. While they don’t replace the body’s own hormones, they may help soften the impact of declining oestrogen on immunity and inflammation. Foods rich in phytoestrogens include soy, flaxseeds, chickpeas, lentils, and other legumes. Including these foods regularly as part of a balanced diet has been linked to reduced inflammation, improved cardiovascular health, and potential benefits for menopausal symptoms.
These approaches not only support immunity but also improve overall energy, mood, and resilience through the menopausal years and beyond.
Menopause is a natural life stage, but the decline in oestrogen affects much more than reproductive health. From reduced immune function to increased inflammation and autoimmune risk, the immune system undergoes significant changes during this transition. With the right diet and lifestyle strategies, women can strengthen their immune defenses and protect long-term health naturally.
