Menopause - What you need to know
Menopause is a natural part of life. Find out when and how it starts, what happens and what the benefits are. There are also a number of natural treatments available.
Menopause hubCan you feel that chill in the air?
After a long, hot South African summer, you may be looking forward to cooler days, but if you’re currently experiencing menopausal symptoms, there are some things you should know about the upcoming cold and flu season. The changes your body experiences during menopause impacts you all year round, but one of the things you might not know is that your immune system is lowered, meaning you will have a higher risk of catching colds and flu than before.
Here’s what you need to know:
Hormones
During menopause, there is a significant drop in the hormones progesterone and oestrogen. This impacts many different parts of our bodies, from mood to skin, weight, sleep and more. On top of all of these changes, the hormonal imbalance caused by menopause also lowers your immunity, making you more susceptible to bacterial infections and viruses. This unfortunately also means that you’re more likely to catch a cold.
All of the changes associated with menopause, such as mood swings, hair loss, night sweats and sleeplessness can be very stressful, and when we’re stressed, our body produces another hormone, called cortisol. Elevated cortisol levels have been shown to suppress the immune system, leaving us more vulnerable to viral infections.
Sleep and fatigue
During menopause we tend to have trouble falling asleep and staying asleep. This, in combination with night sweats and raised cortisol levels, contribute to poor sleep patterns and a general feeling of fatigue can leave us feeling exhausted and drained. Not getting enough quality sleep makes you more likely to fall victim to viruses such as the common cold, and can also impact the time it takes you to bounce back.
Gut health and diet
Our gut is not just responsible for digestion. Studies have shown that 70% of our immunity is reliant on having a healthy gut microbiome and, unfortunately, during menopause, our gut microbiome begins to change. These changes can lead to a lowered immune system.
Ways to strengthen your Immunity during cold and flu season
The good news is that there are ways to combat the drop in immunity experienced during menopause and keep colds and flu at bay.
Nourish your body
As you enter menopause, your body’s ability to retain water is affected by the hormonal changes that occur, which can lead to you becoming dehydrated, even if you’re still taking in the same amount of water as you always did before. To add to this, when you have a cold, you’re more likely to not reach your hydration goals. Your body needs proper hydration to keep the blood flowing properly and so fight off germs. While cold weather might make endless cups of coffee or tea appealing, you need to be fitting in 1.5 - 2 litres of good quality, filtered water every day. Green tea is a great way to stay hydrated too, and is full of polyphenol catechin, which helps fight off bacteria and viruses.
Hydration, hydration, hydration
As you enter menopause, your body’s ability to retain water is affected by the hormonal changes that occur, which can lead to you becoming dehydrated, even if you’re still taking in the same amount of water as you always did before. To add to this, when you have a cold, you’re more likely to not reach your hydration goals. Your body needs proper hydration to keep the blood flowing properly and so fight off germs. While cold weather might make endless cups of coffee or tea appealing, you need to be fitting in 1.5 - 2 litres of good quality, filtered water every day. Green tea is a great way to stay hydrated too, and is full of polyphenol catechin, which helps fight off bacteria and viruses.
Get some (gentle) exercise
It might seem impossible to get exercise when you’re feeling under the weather, but it is important to still get your 150 minutes of movement per week in. When you’re suffering from a cold or flu, try going for a 10-15 minute walk outside a couple of times a day. This will get your blood flowing, help you to get your daily dose of Vitamin D, and trigger a release of dopamine and serotonin to help with low moods caused by menopause.
Stress less, sleep more
Reducing stress will help to improve your immune system so you can prevent colds and flu, and if you do get sick, fight them off sooner. Try to fit in 30 minutes of me-time every day and do something you find uplifting or relaxing. It could be yoga, a relaxing bath, meditation or anything that puts your mind at ease.
Sleep is when our bodies rest, heal and recharge, so it is very important that we are getting enough of it. This is even more important when you’re experiencing menopause and suffering from a cold at the same time as your body is under stress from multiple sources. Try to stick to a consistent sleep schedule, avoid large meals just before bed, and avoid screen time for the hour before bed to train your body to get enough rest.
To help fight colds and flu, try these A.Vogel products:
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Echinaforce is produced from extracts of freshly harvested, organically grown Echinacea purpurea herb and root, picked fresh and used within 24 hours of harvest. Echinaforce is used for the prophylaxis (prevention) and treatment of the symptoms of colds, flu, respiratory tract infections (RTI) and recurrent respiratory tract infections and their associated signs and symptoms including rhinitis, pharyngitis, catarrh, cough, pyrexia, malaise and myalgia. It Improves resistance in those susceptible to the common cold, flu and recurring RTI and prevents complications of RTI such as sinusitis, tonsillitis, otitis, bronchitis and pneumonia. It also modulates and supports the immune system in paediatrics and adults, and reduces the need for antibiotics (paediatric patients with RTI) and the need for analgesic and decongestant medication (adults with RTI). |
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Echinaforce Sore Throat spray is used to treat pain, inflammation and infections of the mouth (stomatitis) and throat, such as pharyngitis, tonsillitis, sore throats and hoarseness associated with coughs, colds and flu. |
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Influaforce, is a homeopathic medicine for the support and relief of symptoms associated with mild respiratory infections. In accordance with homeopathic literature, ingredients address mild headache, feverish symptoms, chills, weakness, body and muscle pain as well as catarrh of the respiratory tract. |
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A homeopathic medicine for the supportive treatment of excessive mucus and congestion of the upper respiratory tract. In accordance with homeopathic literature, ingredients address sneezing, runny or blocked nose, postnasal drip, nasal congestion, hoarseness and tearing eyes. |
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Sinuforce Tablets and Sinuforce Formula A homeopathic medicine for the supportive treatment of nasal congestion and catarrh. In accordance with homeopathic literature, ingredients address symptoms associated with congestion of the nasal passages such as headache, postnasal drip, runny nose and mucous build-up. |
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A.Vogel Cough Formula is for the supportive treatment of coughs. The ingredients address both dry, irritating, paroxysmal (spasmodic) coughing as well as the build - up of phlegm associated with wet coughs by their expectorant action. |
To support menopause symptoms in general consider these A.Vogel products:
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Made from freshly harvested, organic sage. It is a herbal medicine that does not contain oestrogen or have an oestrogen-like action. It is used for the supportive treatment of menopausal syndrome and associated hot flushes and night sweats, and for the supportive treatment of hyperhidrosis (excessive sweating). Therapeutic indications in menopausal women are:
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Menopause Formula is a homeopathic medicine which assists with the acute treatment, and symptomatic support, of symptoms associated with menopause, such as headaches, sleep problems, low libido, hot flushes, as well as mood changes such as anxiety, depression and irritability. |
References:
- Durward, E. (2023a) Does menopause make you more prone to colds & flu?, Does menopause make you more prone to colds & flu.| A.Vogel Talks Menopause. Available at: https://www.avogel.co.uk/health/menopause/videos/does-menopause-make-you-more-prone-to-colds-flu/ (Accessed: 23 April 2024).
- Home (2017) Australian Menopause Centre. Available at: https://www.menopausecentre.com.au/information-centre/articles/the-immune-system-and-menopause/ (Accessed: 23 April 2024).
- Welch, A. et al. (no date) The impact of menopause on gut microbiome, EverydayHealth.com. Available at: https://www.everydayhealth.com/digestive-health/can-menopause-change-your-gut-microbiome/ (Accessed: 23 April 2024).
