Generally speaking, the female immune system is better prepared against pathogens than the male immune system. Developmentally, this can probably be explained by the fact that pregnant women have to protect themselves and the unborn child from infections. With the onset of menopause, this advantage fades - especially at the beginning of menopause, when the level of female sex hormones fluctuates greatly. Additionally, in the later course of the menopause, with the level of the hormone oestrogen continuously decreasing, the female immune system no longer reacts as powerfully as it did in younger years.
Why is this a public health* concern? Because menopausal symptoms can become a physical and mental challenge that affects the employees' job performance. This fact has already been recognised by British authorities and companies; there are now specific guidelines and support services. According to a study by the company Vodafone, one billion women worldwide will be menopausal in 2025: that is 12 per cent of the total population. Their needs in this special phase of life must be taken seriously and become much more present in public awareness.
*Public health is the science and practice of preventing disease, prolonging life and promoting health through organised community efforts.
Content
- What do oestrogens have to do with the immune system?
- What is the importance of the mucous membranes?
- Menopausal sleep disorders and the immune system
- Mental problems and the immune system
- In balance with the help of nature
- Strengthening the immune system in the menopause
What do oestrogens have to do with the immune system?
If the level of female sex hormones fluctuates greatly at the beginning of the menopause, this has an influence on the female immune system, because oestrogen interacts with the immune cells. Some women may have already noticed this in their fertile phase of life. In the first half of the cycle, when oestrogen levels are high, the immune system is stronger. Towards the end of the cycle, however, oestrogen and progesterone levels decrease. Shortly before menstruation, women are therefore a little more susceptible to infections of all kinds.
What is the importance of the mucous membranes?
As a result of hormonal changes, the mucous membranes also become thinner and are often no longer as well supplied with blood as before. But it is precisely the mucous membranes in the nose and throat that are the first line of defence to keep pathogens out (e.g., in the case of colds, flu, COVID-19). If the mucous membranes are weakened, they make it much easier for germs to pass into the body.
That is why it is important to strengthen the mucous membranes as much as possible. This helps:
- Drinking plenty of fluids keeps the mucous membranes moist. Aim for two litres a day. Still water or fruit teas are best.
- Dry room air should be avoided; a humidifier can help with this.
- Do regular nasal rinses, e.g., with an isotonic saline solution. This removes pathogens and cares for the delicate skin.
- Sunflower oil can help if the nose is very dry and feels irritated. Application: Take a drop on a finger and dab the inside of the nostrils with it.
Menopausal sleep disorders and the immune system
Too little sleep has been proven to weaken the immune system. However, women in the menopause often suffer from problems falling asleep or sleeping through the night. Why?
As with many symptoms in this phase of life, hormonal changes are the trigger. The female sex hormone oestrogen affects metabolic processes in the brain, among other things. It promotes a healthy sleep rhythm with the deep sleep phases necessary for physical recovery, and the REM phases in which we dream and process what we have experienced during the day. If oestrogen level drops, sleep can therefore become shallower. The sequence of individual sleep phases gets mixed up: you wake up again and again and have trouble falling back to sleep.
In addition, many menopausal women experience hot flushes with sweating several times a night. Drenched in sweat, you start to shiver - and are suddenly wide awake. If your pyjamas and maybe even the bedclothes have to be changed, it takes some time to fall asleep again.
With several such attacks during the night, it is no wonder if a woman doesn’t feel rested in the morning.
Mental problems and the immune system
Some women also begin to re-evaluate things at this stage of their life. There are all kinds of changes to cope with. Maybe their children leave home or their parents need care. Some women also consider whether they want to boost their career again. Then there are the physical changes. Thoughts such as, "Am I still attractive now?", or "Will my role in my partnership or even in society change now?" affect many women.
Hormonal mood swings and possibly increased irritability or nervousness are an additional burden. All of this is a bad basis for easily falling and staying asleep, and staying on top of everyday life.
In balance with the help of nature
It’s best if women can avoid chemical sleeping pills. With the substances they contain, the risk of becoming addicted is very high.
However, depending on the situation, different medicinal plants can be used with success.
- Sage, for example, is valued by many women for its balancing and strengthening effect on the nervous system, relieving physical symptoms such as excessive sweating and hot flushes.
- Extracts from Black Cohosh help to rebalance hormones. Red clover and soya preparations containing plant oestrogens have similar effects.
- St. John's wort has proven effective for depressive moods.
- Teas or extracts of hops, valerian, lemon balm or passion flower have a sleep-promoting and calming effect.
Hint: If the natural remedies do not work immediately in terms of sleep, please do not lose patience. It may take up to three weeks of daily intake before medicinal herbs show their full effect.
Strengthening the immune system in the menopause
- It is important to have a balanced diet that is as varied as possible, with plenty of fresh fruit and vegetables. Broccoli, for example, is considered particularly good for the immune system, as well as cabbage, carrots, garlic, citrus fruits, all dark berries and nuts. Dietary fibres that are abundant in vegetables and wholemeal products in particular also make the gut fit – and after all, the gut houses a large part of the human immune system.
- For some time now, it has also been accepted that vitamin D plays an essential role for the immune system. Our skin can produce this vitamin itself when exposed to sunlight. But in autumn and winter this is often not enough - also because we go outside much less. It therefore makes sense to eat fish such as salmon or mackerel regularly: two meals a week are recommended by experts.
- The beneficial effect of exercise on the immune system should not be forgotten. It is ideal to do moderate endurance sports such as jogging or cycling at least three times a week, preferably in the fresh air to fill up on additional oxygen. However, you should not overexert yourself, because this weakens the immune system.
- Changing temperature stimuli, such as in the sauna or with alternating hot and cold showers, is also good training for the immune cells. Performed regularly, these very successfully strengthen the body.
