Our menstrual cycle impacts so much of our day-to-day life, from our overall comfort level to our energy. One more thing it affects? How your body responds to illness.
Because of the complex relationship between the endocrine system and the immune system, the particular menstrual phase you’re in can influence whether you’ll get sick or not.
In this post, I’ll explain why that happens and which small adjustments you can make to boost your immunity during your period as well as during other times of the month.
Your Immune System and the Menstrual Cycle
First, let’s quickly explain some terms. The immune system refers to all of the body’s natural defenses against external forces that seek to do harm. Whenever our bodies flare up with inflammation or fever, that’s part of the immune response.
But more often than not, we don’t notice our immune response. We’re exposed to millions of different pathogens on a daily basis, and our immune system works behind the scenes to fight them off and prevent us from getting sick. We rarely notice it!
The menstrual cycle is the series of phases and hormonal fluctuations that female bodies go through over the course of approximately a month. Hormones like estrogen and progesterone, which have an impact on the immune system, rise and decline depending on the menstrual phase that you’re in.
Is Your Immune System Weaker On Your Period?
Yes, your immunity decreases during your period. That’s because during your period (i.e. the menstrual phase), estrogen and progesterone are at their lowest.
Estrogen, especially, has an immuno-enhancing effect. During ovulation or pregnancy, the body produces a lot of estrogen, likely in order to improve the chances of reproduction. When your body produces less of it because of the menstrual cycle, your immune system is a little weaker and your chances of getting sick can be higher.
How To Boost Your Immunity During Your Period
You always want your immune system to function well – it’s imperative for warding away illnesses and ensuring you heal if you’re already sick. How to go about it? Here are my natural, immune-system-boosting tips, especially for when you’re on your period.
Nutrition
Every meal and snack you have presents an opportunity to give your immune system a boost. I always advocate for a diet that includes a balanced mix of macronutrients and where vitamin and mineral-rich fruits and veggies are the stars.
Then there are foods that will support your immune system broadly, that are worth consuming during seasons when everyone is getting sick. That especially includes ginger, garlic, and mushrooms.
In the lead-up to your period, it’s time to focus on foods that’ll give estrogen a boost. Flax seeds, in particular, are rich in lignans that act as phytoestrogens in the body. This is also a good time to eat enough iron from green leafy vegetables since your body will be losing a lot of blood.
You may find that you can further improve your mood, energy, and overall well-being by syncing your nutrition to your cycle even more closely.
Rest
If your body feels lethargic and sleepy during menstruation, don’t feel like you have to deny it. Getting enough sleep is actually essential for healthy immune system function. Ironically, you may find it harder to sleep before and during your period, despite the fact that it’s suddenly much more needed.
To get enough rest, prioritize good sleep hygiene, make sure your bed is comfortable at night, and feel free to set your alarm clock to go off a little later than usual.
Supplements and Vitamins
The right supplements can give your immune system a boost, but figuring out what’s right for you isn’t always simple. There are a few supplements that I feel confident will be useful no matter what, which include vitamin D3, echinacea, and red ginseng.
Others, like zinc, vitamin C, vitamin B6, and many others are also very important for the immune system, but you should be getting them regularly from your diet in a balanced way.
I often recommend that my patients undergo blood work so we can learn if they’re prone to any specific nutritional deficiencies. That way, I can recommend supplements based on your specific needs.
Avoid Immune-Suppressing Behaviors
That extra glass of wine might seem extra appealing when you’re on your period, but this is actually the time to hold off on drinking alcohol. Smoking, as well, is notoriously harmful to the immune system.
Naturopathic Medicine for Total Immunity
If you’re reading this article, chances are you’re interested in your health, immune system, and menstrual cycle. Perhaps your periods are quite difficult or you get sick easily. Maybe you just want to be as healthy as you can!
As a naturopathic doctor, I specialize in holistic health. That means I take a big-picture approach to medicine, understanding that all of the body’s systems are interconnected. Instead of treating specific problems or symptoms, I focus on lifestyle choices that will optimize your health on every level. If you’d like to discover how big of a difference this approach could make in your life, I invite you to book a consultation.