Is your immune system weaker during your period?

BDisgust, mood swings, fatigue. Sometimes you just know your period is about to make its way back into your life. There are so many different symptoms attributed to premenstrual syndrome, or PMS, ranging from mildly annoying to downright debilitating every month (or so). One you may not have considered? Your immune system is weaker during your period.

That’s right, you may be more prone to a runny nose or at the very least nausea during your period.

“During the menstrual cycle, hormones are in flux, and these fluctuations affect the immune system in many ways,” says Ashanda Saint Jean, an associate professor of obstetrics and gynecology at New York Medical College in Valhalla, New York.

So what does this actually mean for your health each month? Find out here, plus how to keep your immunity up during your period.

The Connection Between Your Period and Your Immune System

Shifts in the hormones estrogen and progesterone that occur during your menstrual cycle can affect how your immune system works. Progesterone in particular has immunosuppressive properties that can make it harder for the body to fight off infections, according to a March 2023 review in the Archives of Gynecology and Obstetrics¹.

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This means that when progesterone levels in your body rise after ovulation (to prepare your uterus for a fertilized egg), you may be more susceptible to getting sick, say Dr. Saint Jean. The authors of the Archives of Gynecology and Obstetrics review actually described it as a “window of opportunity” for possible infection. Who would have thought?

There’s more: Spikes in estrogen (which occur just before ovulation) lead to an increase in the production of histamine, the chemical in the immune system that triggers allergic reactions, according to the National Library of Medicine. “Symptoms of a histamine increase are similar to those of an allergic reaction or a short-term flu-like illness. These symptoms may include nausea, dizziness, general malaise, and general fatigue,” Dr. Saint Jean says. This is similar to the “menstrual flu” that many people describe experiencing during their period.

Hormonal shifts can even trigger inflammatory changes that can affect chronic conditions, Dr. Saint Jean says. For example, up to 40 percent of women with asthma experience worse symptoms before their period, according to an August 2016 review in Multidisciplinary pulmonary medicine². And while more research needs to be done to determine this connection, some menstruation-related hormone changes are thought to play a role in worsening other conditions such as diabetes, heart rhythm problems and even schizophrenia, according to an older review from May 2012 in Autoimmunity Reviews³.

Ultimately, not everyone gets sick during their menstrual cycle; some people have stronger immune systems than others. But if you continue to get sick every time you get your period, let your doctor know. They can help you figure out what’s causing it.

“Encouraging our patients to be proactive about their health can be a game-changer for many.”—Ashanda Saint Jean, MD, OB/GYN

How to stay healthy during “that time of the month”

Focusing on the basics of self-care can help you feel better overall during your cycle and be less likely to get sick. “Encouraging our patients to be proactive about their health can be a game-changer for many,” says Dr. Saint Jean. You can:

1. Choose healthy food

Sticking to a balanced, nutrient-rich diet is your first line of defense, Dr. Saint Jean says. Try to include anti-inflammatory foods, which can boost your immune system, such as green leafy vegetables, nuts and seeds, fatty fish, and berries, according to Harvard Health Publishing. A September 2020 systematic review in the International Journal of Preventive Medicine It was also found that eating more calcium was linked to a reduction in PMS symptoms such as anxiety and fluid retention.

Dr. Saint Jean also advises cutting back on sugary, refined, and ultra-processed foods.

2. Get enough sleep

Good quality sleep is a must to keep your immune system running at full speed, especially before your period. Getting enough sleep can also help alleviate several PMS symptoms, including anxiety and mood swings, according to the Mayo Clinic. “Ideally, you should get at least 8 hours of sleep,” Dr. Saint Jean advises. If you have trouble falling asleep, meditating or doing some light stretching can help you relax.

3. Find ways to stay active that make you feel good

According to a systematic review from January 2020, exercise reduces PMS symptoms as a whole, which may include flu-like symptoms. Complementary therapies in medicine. If your energy levels aren’t optimal, stick to gentle workouts like yoga, walking or Pilates. You’ll get the most benefits if you move for at least 30 minutes a day most days of the week, according to the Mayo Clinic.

4. Do something about your stress

It turns out that stress can weaken your immune system and make you more likely to get sick, according to the Mayo Clinic. It can also worsen the emotional swings you experience before and during your period. To relieve stress, Dr. Saint Jean is a big fan of meditating or booking a massage, but find what works best for you. It could be anything that relaxes you, like journaling, catching up with friends, or taking up a new hobby.

5. Talk to your doctor

If your menstrual symptoms (including the “period flu”) are affecting your quality of life, it may be time to reach out to a trusted doctor. They can recommend treatment options, such as certain lifestyle changes, supplements or hormonal birth control, to help stabilize your hormones and reduce menstrual symptoms, according to Johns Hopkins Medicine.

When should you see a doctor?

If you often get colds or other illnesses before or during your period, let your doctor know. He or she can help determine if it’s a symptom of PMS or another underlying condition. If your period is accompanied by extreme abdominal or pelvic pain, heavy bleeding, and emotional or mental health issues, talk to your doctor about possible PMS treatments. Although PMS is common, it doesn’t have to take over your life every month.

Frequently Asked Questions

Can being sick affect your period?

Yes, it can. A serious infection like the flu or a stomach bug can definitely delay your period or even cause you to miss one altogether, according to the National Institutes of Health. One missed period probably isn’t cause for concern, but let your doctor know if you notice irregularities in your cycle becoming a normal occurrence. (You can also take a home pregnancy test if there’s a chance you might be pregnant.)

Why do I get sick every month?

According to UpToDate.com, the average adult gets a cold two or three times a year, so getting sick every month is definitely not normal. The thing is, there are a ton of factors that can affect your immune function, including stress, lack of sleep, an underlying health condition, or frequent exposure to germs that cause viruses and other illnesses. To figure out what’s going on, the best place to start is by talking to your doctor. They can run blood tests and other tests to help determine the source of the problem.

What is “menstrual flu”?

“Period flu” is basically a term used to describe flu-like symptoms (think body aches, fatigue, headaches, fever, and stomach and intestinal upset) that some people get before their period. It stems from a change in the hormones estrogen and progesterone, so you don’t actually have an infection, but it can feel like you’re sick, according to UW Medicine.