How to Support Your Immune System Through Hormonal Shifts

7 June 2025

Hormones are pretty much the body’s messengers—they regulate everything from mood and metabolism to energy levels and immune function. But when they fluctuate (which, let’s be real, happens a lot), they can throw your immune system out of whack.

Think about it: puberty, pregnancy, menopause, stress, and even your monthly cycle all bring hormonal changes. And when these shifts happen, your immune system has to adjust too. Sometimes, it adapts smoothly; other times, it struggles, leaving you more vulnerable to illness, fatigue, and inflammation.

So how do you keep your immune system strong even when your hormones are all over the place? That’s exactly what we’re diving into today.

The Link Between Hormones and the Immune System

Before we get into the "how," let's understand the "why."

Hormones like estrogen, testosterone, cortisol, and thyroid hormones play a massive role in immunity. When these levels fluctuate, they can either strengthen or weaken immune responses.

- Estrogen—Boosts the immune system but can also contribute to autoimmune conditions if levels are too high.
- Testosterone—Has anti-inflammatory effects but can sometimes suppress immune function.
- Cortisol—Your body’s stress hormone that helps control inflammation but, when chronic, can weaken immune defenses.
- Thyroid hormones—Regulate metabolism and influence immune response. Too little thyroid activity can slow down immunity, while too much can overactivate it.

Now, let's break down how you can support your immune system through different hormonal shifts.

1. Managing Stress (Because Cortisol Can Be an Immune Killer)

Ever notice how you tend to get sick when you're stressed? That’s cortisol at work. While short bursts of cortisol help fight inflammation, chronic stress keeps cortisol levels high, weakening your immune system.

What Can You Do?

- Prioritize Sleep – Your body repairs itself overnight, and a lack of sleep disrupts both hormones and immunity.
- Practice Mindfulness or Meditation – Just 10 minutes a day can lower stress and keep cortisol in check.
- Move Your Body – Exercise helps balance cortisol, but don’t overdo it—intense workouts can spike stress hormones.
- Laugh More – Sounds simple, but laughter reduces stress and boosts immune function.

2. Eating the Right Foods for Hormonal Balance

What you eat has a direct impact on both your hormones and immune health. Certain foods help regulate hormones while also strengthening immunity.

Immune-Boosting, Hormone-Supporting Foods

- Healthy Fats – Avocados, nuts, seeds, and olive oil support hormone production.
- Protein-Rich Foods – Lean meats, fish, legumes, and eggs help stabilize blood sugar and hormones.
- Probiotic Foods – Yogurt, kefir, sauerkraut, and kimchi support gut health, which in turn supports immunity.
- Antioxidant-Rich Veggies – Leafy greens, peppers, and cruciferous vegetables (broccoli, cauliflower) fight inflammation.
- Herbal Teas – Green tea, chamomile, and ginger tea help regulate cortisol levels.

At the same time, limit sugar, processed foods, and excessive caffeine, as they can spike cortisol, cause hormonal imbalances, and weaken immunity.

3. Supporting Your Immune System During Menstrual Cycle Shifts

If you’ve ever felt more run down before your period, you’re not imagining it. Hormone fluctuations in the luteal phase (the time between ovulation and menstruation) can weaken your immune defenses.

How to Keep Immunity Strong During Your Cycle

- Increase Vitamin C Intake – Citrus fruits, bell peppers, and kiwi support white blood cell production.
- Stay Hydrated – Water helps flush out toxins and supports overall immune function.
- Prioritize Rest – Give your body what it needs, whether that’s an extra nap or a slower workout.
- Magnesium for PMS and Stress – Found in dark chocolate, nuts, and seeds, magnesium supports hormone balance and lowers stress.

4. How Pregnancy Impacts Immunity (and What to Do About It)

During pregnancy, the immune system adapts to protect both mom and baby. Some parts weaken to prevent the body from rejecting the baby, while others ramp up to fight infections.

Ways to Support Immunity During Pregnancy

- Load Up on Vitamins & Minerals – Folate, iron, and calcium aren’t just for baby’s health—they’re also key for your immune system.
- Eat More Zinc-Rich Foods – Zinc (found in pumpkin seeds, lentils, and red meat) plays a crucial role in immune function.
- Get Sunlight (or Vitamin D Supplements) – Vitamin D is essential for both hormonal and immune balance.
- Listen to Your Body – If you need rest, take it! Overexertion can lower immunity.

5. Keeping Immunity Strong Through Menopause

Menopause is essentially a second puberty, except this time, estrogen levels drop, which can weaken immune defenses and increase inflammation.

Immune & Hormone-Supporting Strategies for Menopause

- Incorporate Phytoestrogens – Foods like flaxseeds, soy, and chickpeas help balance declining estrogen levels.
- Stay Active – Regular movement keeps both inflammation and hormone imbalances in check.
- Hydrate, Hydrate, Hydrate – Water helps regulate body temperature and flush out toxins.
- Support Bone & Immune Health with Calcium & Vitamin D – These nutrients help prevent osteoporosis and strengthen immunity.

6. The Gut-Hormone Connection: Why Your Microbiome Matters

You may have heard that 70% of your immune system resides in your gut. But did you know your microbiome also plays a huge role in hormone regulation?

Poor gut health can lead to hormonal imbalances, which can, in turn, weaken immunity.

How to Keep Your Gut Happy

- Eat More Fiber – Whole grains, fruits, and vegetables help beneficial gut bacteria thrive.
- Take Probiotics – Whether through food or supplements, probiotics help maintain gut balance.
- Minimize Processed Foods – These can disrupt your gut microbiome, leading to both immune and hormone issues.

7. Supplements That Support Both Immunity and Hormones

While food should always come first, sometimes we need extra support. Here are some top supplements for hormone and immune health:

- Vitamin D – Essential for mood, hormones, and immunity.
- Omega-3s – Help reduce inflammation and balance hormones.
- Magnesium – Supports sleep, stress reduction, and hormone health.
- Zinc – Boosts immunity and supports reproductive health.
- Ashwagandha – An adaptogen that helps regulate cortisol levels.

Final Thoughts

Your immune system and hormones are like dance partners—when one stumbles, the other struggles to keep up. But by managing stress, eating the right foods, prioritizing sleep, and supporting your gut health, you can keep both in harmony.

The key takeaway? Listen to your body. Whether you’re dealing with monthly cycle shifts, pregnancy, menopause, or stress-induced hormone swings, small lifestyle changes can make a world of difference in keeping your immune system strong.