Nutrition Advises to Support Your Immune System in Menopause?

One of the most important things we can do to protect causing the World Health Organization declared a pandemic by yourself and your loved ones and also in Turkey against coronavirus began to spread, it is to keep your immune system strong. It is also important to eat balanced foods and consume immune-boosting foods in this period, which requires more attention than ever to keep our immune system strong, since it is a disease that affects advanced ages.

What is the Immune System?

Immune System, consists of organs, cells, tissues and proteins. All these components perform bodily processes that fight viruses, bacteria and foreign bodies, pathogens that cause infection or disease.

When the immune system comes into contact with a pathogen, it triggers the immune response. Immune System,releases antibodies that cling to and kill antigens on pathogens. Including certain foods in the diet can strengthen a person's immune response.

How to Strengthen Your Immune System in Menopause?

Since the immune system works in coordination with all other body systems, it is important to pay attention not only to nutrition, but also to all health recommendations and hygiene. The following lifestyle strategies can make a person's immune system stronger:

  • Not smoking,
  • Exercise regularly,
  • Maintaining healthy weight,
  • Not overconsuming alcohol,
  • Getting enough sleep,
  • Minimize stress,
  • Applying correct hand washing and oral hygiene.

What foods should be consumed to strengthen the immune system in menopause?

The following foods can help strengthen the immune system:


Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help strengthen a person's immune system. A 2016 study found that flavonoids play an important role in the immune defense system of the respiratory tract. Researchers have found that those who eat foods rich in flavonoids are less likely to have upper respiratory infections or colds than those who do not.

Dark chocolate

Dark chocolate contains substances called theobromine that are beneficial to the body. Theobromines are antioxidants and antioxidants protect the body from harmful wastes called free radicals. Despite its potential benefits, dark chocolate is high in calories and saturated fat, so sugar-free dark chocolate should be preferred and consumed in small quantities.


Turmeric has antioxidant and anti-inflammatory effects with the curcumin it contains. Therefore, consuming turmeric can increase a person's immune response. When consuming turmeric, it is necessary to use black pepper and olive oil to increase the effectiveness of curcumin.


Broccoli is an important source of vitamin C. It also contains powerful antioxidants like sulforafan. For these reasons, it would be beneficial to add it to the food list regularly to support immune system health.


Since it contains many essential nutrients and antioxidants including spinach, flavonoids, carotenoids, vitamin C, vitamin E, it can be preferred for strengthening the immune system. Apart from this, spinach helps cell division and DNA repair with the nutrients it contains.


Studies show that ginger has anti-inflammatory and antioxidative properties that help prevent diseases. However, studies on ginger are still limited and more research is needed to confirm whether it can effectively prevent diseases.


Garlic has been used extensively for the prevention of colds and other diseases. In a review study, it was investigated whether taking garlic supplements containing allicin reduced the risk of colds. In the study, while one group used placebos that had no effect, the other group took garlic supplements. As a result of the studies, two times more colds were observed in the participants who took the placebo than the group who took garlic supplements. However, researchers note that more research is needed to determine whether garlic can help prevent a cold.

Green tea

Green tea contains only a small amount of caffeine, so it can be consumed as an alternative to black tea or coffee. Green tea, like blueberries, contains flavonoids that can reduce the risk of colds. Moreover, drinking green tea positively affects blood lipids, increases good cholesterol and reduces bad cholesterol, triglycerides and total cholesterol.


Kefir is a fermented beverage that contains live bacterial cultures that are beneficial for health. A 2017 study shows that regular consumption of kefir can help with conditions such as fighting bacteria, reducing inflammation, and increasing antioxidant activity.

Sunflower seeds

Sunflower seeds are rich sources of vitamin E. Vitamin E improves immune function by fighting free radicals like other antioxidants. You can consume the sunflower seeds as a snack or add it to salads or breakfast cereals. Since excessive consumption of sunflower seeds can cause weight gain, caution should be exercised regarding the amount.


Almonds contain plenty of vitamin E, like sunflower seeds. It is also rich in manganese, magnesium and fiber. A small handful or a quarter of a glass of almonds is a healthy snack that can benefit the immune system.

Orange and Acid Fruits

Acid fruits such as oranges, tangerines, grapefruit, kiwi are good sources of vitamin C. The mechanism of how vitamin C struggles with respiratory diseases such as the common cold is still unclear. However, vitamin C is thought to play an important role in fighting these viruses, as it is observed that the amount of vitamin C in the body is greatly reduced in colds. As a result, vitamin C can reduce the duration of common cold symptoms and improve the function of the human immune system.

Click for More Articles About Menopause.

Click to see Sibel Malkoç, MD’s Full CV. 

Sibel Malkoç Youtube Sibel Malkoç Facebook Sibel Malkoç