Why You Might Be Getting Sick More Often in Perimenopause and Menopause

Let me be real with you: for a while, it felt like I was constantly sick.

A sniffle from a friend? I’d be in bed the next day.

Someone coughing in line at the grocery store? I’d go down with it—hard.

And the worst part? I didn’t bounce back like I used to. I needed more rest, more recovery, and the fatigue seemed to hang around for days (or weeks).

If that sounds familiar, you’re not alone—and you’re not imagining it.

Hormonal changes during perimenopause and menopause have a real, science-backed effect on your immune system. Let’s unpack what’s going on, and what you can do about it.

🔬 The Hormone–Immune Connection

Your immune system is closely linked to your hormone levels. During perimenopause and menopause, key sex hormones—especially estrogen and progesterone—decline or fluctuate wildly. And that impacts immune function in several ways:

1.

Estrogen: Your Immune Regulator

Estrogen isn’t just about reproduction. It also:

• Modulates the immune response

• Supports the production of protective antibodies

• Helps regulate inflammation

When estrogen levels drop:

• Your body may respond more intensely to viruses or bacteria (think: stronger symptoms)

• Recovery becomes slower

• Chronic inflammation can increase, making you feel more tired and rundown

2.

Progesterone: The Calm Behind the Storm

Progesterone has calming, anti-inflammatory effects. As levels drop in perimenopause:

• Your immune system may become hyper-reactive to stress and allergens

• You may feel more run down after an illness—or just after a stressful week

This can leave you vulnerable to frequent colds, respiratory infections, and longer recovery periods.

3.

Cortisol, Stress, and Immune Suppression

Midlife is often a perfect storm of stress: career, caregiving, sleep disruptions, hot flashes, and more.

With estrogen and progesterone no longer buffering your stress response, cortisol stays elevated longer. And guess what high cortisol does?

It suppresses immune function, delays healing, and increases inflammation.

Translation: Your body becomes more prone to illness and takes longer to recover from it.

4.

Sleep Disruptions & Immunity

Let’s not forget one of the most common menopausal symptoms: disrupted sleep.

Poor sleep weakens your immune defenses. So even if you’re eating well and moving your body, that lack of quality rest can make you more susceptible to:

• Frequent colds

• Lingering fatigue

• Slow wound healing

• Autoimmune flares

😷 My Story: When the Immune Dip Got Real

There was a stretch during perimenopause where I couldn’t seem to stay healthy.

If someone around me had a cold—even if they barely had symptoms—I would get it, and it would hit me like a truck.

I wasn’t just a little sniffly for a day or two—I was down for the count for a week or more. And the exhaustion afterward? It lingered like a fog.

I kept thinking, Why does it take me so long to recover?

Now I know: my immune system wasn’t broken, it was trying to operate without its hormonal support system.

✅ What You Can Do to Support Your Immune System in Midlife

The good news? There’s a lot you can do to support your immune health during perimenopause and menopause. Here’s where to start:

🥗 Eat to Nourish

Focus on:

• Colorful fruits & veggies (antioxidants!)

• Omega-3 fats (anti-inflammatory)

• High-quality protein (for healing and hormone balance)

😴 Prioritize Sleep

Even if night sweats and anxiety wake you up, try:

• Magnesium glycinate before bed

• A cool, dark room

• No screens an hour before sleep

• Gentle evening movement like stretching or yoga

🧘‍♀️ Manage Stress Intentionally

Stress is unavoidable—but how you respond to it makes all the difference. Try:

• Breathwork or guided meditation

• Nature walks

• Journaling

• Saying no to things that drain you

🏋️‍♀️ Strength Train (Yes, It Helps Immunity!)

Strength training boosts immune resilience, regulates hormones, and lowers chronic inflammation—plus, it makes you strong for the long haul.

💧 Stay Hydrated & Limit Alcohol

Dehydration and alcohol both suppress immune function and disrupt sleep. Swap that nightly glass of wine for a herbal tea or sparkling water a few times a week.

🌿 Final Thoughts

If you feel like you get sick more easily in midlife—and it takes forever to bounce back—you’re not just “being sensitive.” Your immune system is navigating a major hormonal shift.

Give your body grace.

Give it support.

And above all, listen to what it’s asking for—rest, nourishment, and less pressure to push through.

💬 Want support navigating the ups and downs of menopause?

Let’s talk. I help women reconnect with their strength—physically, emotionally, and hormonally.