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How To Boost Immune System During Menopause

Practice Good Sleep Hygiene

How to boost your immune system to fight coronavirus – Which?

Another routine youll want to adopt? A healthy bedtime. When women go into menopause and their hormones are out of balance, they may have trouble getting to sleep and staying asleep, Dr. Richardson says. Study after study shows that sleep really helps your metabolism, so not getting the right amount and type of sleep can really affect your ability to lose or maintain weight as you age and in times of stress.

Get into bed early, aim for seven hours, and make your bedroom a place where you can achieve undisturbed sleep, if possible. She recommends taking L-theanine in the evening to calm you down and achieve deep sleep, but check with your doctor first. Try to think of your bedtime as a respite from the daily anxiety of a global pandemic.

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Peri-Menopause is a time when our immune systems are in need of some extra support. Fluctuating hormones mean our body is constantly changing so our immune function might not be as stable as it usually is.

Disrupted sleep patterns, increased anxiety and stress all deplete our immune systems and these are also common symptoms of peri-menopause.

What can you do yourself to strengthen your immune system now?

Exercise And Your Ageing Immune System And My 3 Top Exercises To Boost Your Immunity During Menopause

Since the mid-1980s researchers have systematically examined the effects of a session of exercise on immune function.With the health chaos that the world is experiencing,Im reminded of this research today.

Never before have we become so aware of our immune function and for women in menopause, immune health is crucial to look after. Why? No, not only because of the risk of Corona-virus, but because as menopause is the biological gateway to our ageing, our immune system is ageing and changing too. Immune functioning decreases with normal ageing and with stress.

And feeling stressed, feeling exhausted from not sleeping, the loss of muscle tone and/or being overweight create a perfect-storm for our ageing immune system to cope with too. Thats why, at this unprecedented time of public health crisis, we need a bit of focus on our lovely immune system. Yes, you need to sleep and eat properly, and sort out your gut health too but you also need the right exercise for you during menopause too. Your ageing lungs and immune system are also losing the immune-enhancing effects of oestrogen will love you!

The original research on the effects of exercise and our immune health was stimulated by anecdotal reports that athletes engaged in intense training regimes exhibited enhanced susceptibility to respiratory infections. Hence, a plethora of research about high-intensity exercise followed.

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How much exercise is ENOUGH?

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Alleviate Stress With A Good Exercise Regime

Exercise makes you fit, strong and healthy, and it also supports your immune system by beating stress.

According to recent data from the ONS , 56 percent of people have been feeling stressed or anxious about the effect that the pandemic is having on their life.

Rihannon said: Stress can be due to a multitude of factors and many people choose to adopt exercise as a way to help manage or alleviate feelings of stress.

Exercise also has the added benefits of helping to support your physical and mental health, which in turn can help with a healthy immune system.

How The Immune System Works

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Your immune system exists in order to prevent or limit infection in your body. At a high level, a healthy immune system works to distinguish between normal cells and unhealthy cells.

Cells can become unhealthy for a variety of reasons ranging from infectious microbes like viruses and bacteria, to cellular damage from sunburn or cancer. A healthy immune system looks for cues called pathogen-associated molecular patterns and danger-associated molecular patterns and responds to address the issue.

Once a PAMP or DAMP is recognized, a healthy immune system responds to the problem. Your immune system is complex, with various different types of cells that do different jobs. Each type of cell has its own unique function, and has different ways of dealing with any issues that may arise.

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Can A Healthy Diet Help When Youre Sick

No single food is a magic cure when youre sick but eating a healthy diet boosts your immune system, which can prevent illness and help you bounce back sooner when you do get sick.

Theres no doubt that a healthy diet improves your immunity to illness, Dr. Calabrese says. What you put in your body is important for your overall health, including your immune system.

Since your immune system is your bodys defense against invaders like the flu, it pays to feed it well. Heres a plus: The best immune-boosting foods are available at the grocery store, and theres no extreme fad dieting required.

Eat Colorful Foods That Boost Your Immune System

Eating a healthy, balanced diet can help keep you well. Eat a rainbow of vegetables and fruits daily to ensure you’re getting a variety of nutrients. Lean proteins and complex carbohydrates, like brown rice and quinoa, are also part of a healthy diet. Reduce how much you consume of processed foods, sugar and beverages that have few nutrients such as soda and alcoholic drinks.

If you want advice on how to get and stay health talking with your health care provider is a good first step. If you dont have a primary care provider, Allina Health can help you get care now.

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What Are The Best Foods For Midlife Skin

  • Healthy fats. Essential fatty acids like omega-three fatty acids support healthy oil production to keep your skin moisturized while also promoting a healthy skin barrier. These protective skin qualities are especially crucial if you suffer from dryness or eczema. Fatty fish like salmon, sardines, and tuna are all high in omega-three. Plant-based oils and fats from avocados, olive, and flax oil are high in healthy fats. They also contain beneficial antioxidants that combat free radical damage caused by exposure to the sun, pollution, and other environmental damage.

  • Fermented foods. Its becoming increasingly clear that gut health is essential for wellness, and this extends to skin health. Gut imbalances can cause an inflammatory response leading to eczema, redness or irritation, and acne. A simple way to address gut health is to incorporate fermented foods into your diet, at least a serving a day. Fermented foods such as unsweetened yogurt, kefir, miso, natto, sauerkraut, or kimchi are filled with probiotics to support the population of beneficial bacteria in your gut.

Salmon is one of the best sources of omega three fatty acids.

Eating your way to healthy skin is possible and delicious. Add a few foods at a time to your grocery list and stay consistent to see optimal results.

To learn more about healthy eating during women in midlife and menopause, sign up for Lisa Health!

What You Can Do Right Now To Support Your Physical And Mental Health During Menopause And Coronavirus

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Aside from consulting with your doctor about any potential health issues, such as heart health and diabetes, youll want to engage in healthy lifestyle activities that can help you stay healthier during menopause and during quarantine, when health issues are compounded by both loss of routine and chronic anxiety.

There are plenty of lifestyle modifications you can make to protect your body and keep yourself healthy especially during a pandemic when you need to stay healthy. This starts with maintaining social distancing and protecting yourself by avoiding crowds, as well as washing your hands and disinfecting your home regularly.

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Establish A Consistent Sleep Cycle

Erratic and poor quality sleep is common among menopausal women. You may not be able to entirely combat this the fluctuations in your hormones throw your body off but establishing a consistent sleep cycle can help. Our bodies thrive with structure and routine, so getting in bed and waking up at the same times each day can help regulate your circadian rhythm, or internal clock that governs your sleep cycle.

Menopauses Effects On The Immune System

So why do we get sick more easily during this time? A few reasons: First, perimenopause and menopause can ramp up the stress hormone cortisol. When we have too much cortisol for too long, a study at Dartmouth found, it can increase inflammation and weaken our immune systems ability to fight off infections.

And menopause can have a lot of add-on effects: major night sweats or poor sleep, not enough exercise due to no energy or menopausal fatigue, poor diet, and changes in our gut flora can all increase the possibility of getting sick.

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Inflammation Increases During Menopause

Menopause most commonly occurs in women around 48-55 years old. Aging, meanwhile, also increases inflammation and decreases the immune response, causing an increased susceptibility to infections, including human immunodeficiency virus , herpes simplex virus , cytomegalovirus , and influenza, according to a 2013 review.

Your Immune System After Menopause

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During our pre-menopausal years, the female immune system is generally stronger and more reactive compared to the male immune system. Many researchers believe this is due, in part, to higher levels of estrogen in our bodies. Studies suggest that estrogen may have an enhancing effect on immune response and our immune systems. Pre-menopausal women are less likely, on average, to experience infections like the flu or colds compared to after menopause. Also, post-menopausal women are more likely to experience more severe infections that may become life-threatening.

Both aging and low estrogen levels may have a negative affect on your immune system, potentially weakening it. After menopause, estrogen levels for most women are about 90% lower than they are before menopause. Therefore, during this stage in our lives, we experience a change in our immune system that may make us more vulnerable to infections. This is a concern at any time, but especially during the winter season where colds, influenza, and other illnesses are more common, as well as during the current pandemic. However, research suggests that hormone replacementmay help regulate some of these immune changes.

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Hormone Levels Fluctuate Leading To Menopause

As you approach menopause, the production of female hormones by the ovaries starts to slow down. Hormone levels tend to fluctuate, and you may notice changes in your menstrual cycle such as:

  • period cycles may become longer, shorter or totally irregular
  • bleeding may become lighter
  • bleeding may become unpredictable and heavy .

Eventually, your hormone levels will fall to a point where your ovaries stop releasing eggs, your periods stop and menopause is reached.Although fertility after the age of 45 is low, you still need to use contraception to prevent pregnancy. Its recommended to continue contraception until you have had one year without a natural period if youre over 50 years old, or two years without a natural period if youre under 50.

Can Food Help Repair Aging Skin

You dont have to settle for aging skin nor spend a small fortune on improving skin health. Focusing on your diet is an essential first step in supporting your skin. Adding nutrient-rich foods can help boost the bodys ability to repair and strengthen the skin. At the same time, factoring in food sensitivities is also essential. The immune response from food sensitivities may be a trigger for acne and eczema, worsening the impact of the hormonal shifts experienced during menopause. While an elimination diet or testing is the gold standard for identifying food sensitivities, you can start boosting skin health by focusing on foods known to promote healthy, radiant skin even in midlife.

Brightly colored fruits and vegetables and cruciferous vegetables are some of the healthiest foods for your skin during midlife and menopause.

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Healthy Diet And Menopause

Suggestions for maintaining good health through diet at the time of menopause include:

  • Choose a wide variety of foods, including plenty of vegetables, fruits, cereals, whole grains and small portions of lean meat, fish or chicken.
  • Increase fluids and eat low-fat dairy foods with high calcium content.

How To Support Immune Function After Menopause

How to boost your immune system

If you want to reduce your risk of developing an autoimmune disease, you need to take multiple steps to strengthen your immune system. Part of this is simply staying healthy. Eating a healthy, non-inflammatory diet, exercising regularly, getting enough sleep, and avoiding stress are all important. You should also address your hormonal balance. Not only will hormone therapy restore the estrogen, progesterone, and DHEA you need for healthy immune function it will also relieve any menopause symptoms that are affecting your ability to make lifestyle choices that support immune health. To learn more about menopause treatment from Renew Youth, contact us today.

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The Importance Of Chronic Inflammation In Ageing And Age

Chronic inflammation occurs when acute inflammation has taken place but failed to switch off.

Acute inflammation occurs when the body recognises a foreign substance or a damaged cell. The cell signalling process leads to a rise in the level of chemical messengers called cytokines. These put out a call for help, summoning much-needed immune cells to kill the organism, and clear away the dead cell.

However, with ageing, this acute process becomes chronic. Persistent high levels of inflammatory cytokines, instead of being protective now cause long term cell damage. This is all part of the ageing process.

Chronic inflammation is a major underlying cause of medical conditions such as atherosclerosis, obesity, diabetes and Alzheimers Disease.

What Happens To The Immune System At And After Menopause

Estrogen levels start to decline many years before your final menstrual period. This is because your ovaries are gradually becoming less responsive, and eventually, they completely fail.

After menopause, your estrogen levels fall dramatically. They remain around 90% lower than they were in the premenopausal period. Low estrogen levels seem to be associated with a weak immune system. For example, in postmenopausal women, the following observations have been reported in medical studies

  • The CD4/CD8 cell ratio is reduced. CD4 cells are a specific type of lymphocyte white blood cells which summon other cells such as macrophages, CD8 lymphocytes and B lymphocytes to fight off an infection.
  • There are higher circulating levels of inflammatory cytokines, such as Interleukin- 6 , and Tumour Necrosis Factor-alpha . These are signs of chronic inflammation . IL-6 has numerous complex functions in the inflammatory response. TNF-alpha is a cytokine with a key role in cell destruction and clearance of dead cells.
  • The immune response to infection is slower or impaired. For example, CD4 T and B lymphocytes, and natural killer cell functions are all reduced.

NK cells are white cells have a specific role in destroying early cancer cells and virally infected cells.

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Reduce Stress For Increased Immune Function

Daily stress can overwork your immune system and drain your ability to stay healthy. Big and little daily stressors can constantly push your immune system. Thats why its important to take time for self-care. Make time eachday to dothings to “refill your tank.” Self-care varies from person to person. It can include setting aside time to read, meditate, talk a walk, do a hobby or get a massage.

Your Skin And Menopause

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Menopause causes many changes to your skin. Your body stops making as much collagen. You lose some fat under your skin and your skin’s elasticity drops. That, combined with dryness caused by hormonal changes, can cause sagging — especially around the neck, jawline, and cheeks — and fine lines and wrinkles. The lines and wrinkles you get with menopause are often crow’s feet and lines above the upper lip.

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What Skin Changes Can Occur In Menopause

  • Dryness. In the same way women experience vaginal dryness during menopause, the skin on the face and body can experience the same changes. Why? We rely on estrogen to stimulate oil and collagen production, both of which support moisture and firmness. As estrogen production drops, oil production slows down, and the moisture barrier is affected. Dry skin leads to an increase in the appearance of fine lines and wrinkles as well.

  • Breakouts. If you are suddenly experiencing acne patterns that matched your breakouts at age thirteen, you can again blame that hormonal shift. As estrogen drops, androgens like testosterone remain stable, shifting the hormonal balance. Testosterone is a known trigger for breakouts. Some women may also be genetically predisposed to produce more androgens, further upsetting this balance. These breakouts tend to show up in areas we consider the hormonal regions: jaw, chin, and around the mouth.

  • Eczema flares. Eczema is a condition where patches of skin become inflamed, itchy, red, cracked, and rough. Eczema is possibly related to the changes in skin moisture or the reduced activity of the immune system as we age. If you are prone to eczema, you may experience worsening flare-ups as you move into menopause. Eczema can show up anywhere on the body and can be incredibly uncomfortable, even exacerbating insomnia due to the discomfort.

Dont Forget To Stay Hydrated

While you might be good about drinking enough water in your typical day-to-day life, its easy to slip up when youre out of your regular routine. But dont let that be an excuse. Travelers can boost their immune systems before, during, and after travel by staying hydrated, says Grant Hosking, co-founder of Total Hydration. Proper hydration is critical in order for your body to function properly. Water is found in every cell in the body, which means its part of all the tissues, organs, and systems we need to function and feel our best. He also recommends maintaining a proper balance of electrolytes. Depending on where your travels take you, it might be a good idea to stick with bottled water or boil tap water before taking a gulp.

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