Have you noticed that you get more colds and bugs than you used to? Or maybe that it takes you longer to recover from illness than before? Although the global pandemic will have played a part in everyone’s resilience to germs regardless of lifestage, research shows that our immunity is impacted by our menopause transition.
Our hormones play such a complex, wide ranging role in our bodies. And, alongside their more studied purpose, we now know that oestrogen and progesterone impact our immune response. In addition, the decrease in sex hormones in our bodies leads to an increase in pro-inflammatory cytokines, which is why menopause is viewed as an ‘inflammatory state’.
Inflammation itself is not to be ignored. Recognised, increasingly, as the root cause of most diseases, not only does it increase with age, it contributes to our biological age too. Our challenge as women navigating midlife is the compounding impact of ‘inflamaging’ with lowered sex hormones, and associated symptoms that deplete our health stores further like poor sleep, heightened stress and anxiety levels.
When we’re struggling with the fourth bug of the season, it is hard to imagine a route back to robust health. But our female biochemistry is phenomenal. And Mother Nature has got you! With a little more attention to how we supplement our plates, we can do a lot to build our resilience back naturally.
Here are some of our favourite herbs and spices:
Ginger Root: Ginger is a great source of a number of vitamins and minerals critical to our health, including iron, magnesium, vitamins B6 and C, and zinc. But ginger also contains antioxidant and anti-inflammatory properties too. Gingerol also eases common cold symptoms, like muscle fatigue and sore throat. We love it because it also gets to work on balancing your gut, which is critical to health and happiness. Research shows that ginger accelerates gastric emptying and stimulates peristalsis, meaning it speeds up the pace at which food moves through the Gastro-intestinal tract after a meal.
Cinnamon: This delicious warming spice smells of the festive season! But it can also be a great spice to turn to when immunity is compromised too. It is a rich source of antioxidants like proanthocyanidins and polyphenols which boost the immune system. And its antibacterial, antiviral and antifungal properties help in reducing the chances of respiratory diseases and seasonal infections. We also love it for its ability to regulate blood sugar levels by increasing insulin sensitivity. There is also emerging data showing that it may also modulate digestive enzymes and support the breakdown of carbohydrates in the digestive tract.
Marshmallow Root: Marshmallow root is often used in traditional medicine and naturopathic practice for its anti-inflammatory properties. But we love it because it is also a powerful prebiotic, which means it gets to work supporting your gut, feeding your microbiota with the food it needs to produce the good bacteria it needs to fight infection effectively.
Lemon peel: Many of us may already squeeze lemon juice into hot water with honey when we’re feeling low. But did you know that the peel contains an antioxidant called D-limonene? This potent substance helps fight free radicals, cellular damage and boosts the activity of an enzyme that counteracts oxidative stress. It also contains calcium, potassium, and magnesium too. And if you are open to the slightly bitter taste, the pith of the lemon can offer an added boost of fibre to our diet.
You can find Ginger Root, Cinnamon and Marshmallow Root in therapeutic dosage levels across LIMINAL’s multi-award winning hormone balancing range.
Then, to introduce lemon peel in a powerful cold-busting brew, Dr Martin’s Immunity Boosting Drink is a simple and highly effective recipe.
Dr Martin’s Immunity Boosting Brew:
Ingredients:
• 1 piece of fresh ginger root (approx. the size of half thumb), roughly chopped
• Peel of half a lemon (including the pith)
• Juice of 1⁄2 lemon, freshly squeezed
• 1 clove of garlic, finely chopped
• 1 sprig of thyme
• Approx. 200-300 ml of water
• 1 teaspoon of raw honey or Manuka honey (optional)
Preparation:
In a small saucepan, add the fresh ginger, lemon peel, thyme, and finely chopped garlic to approx. 150-200 ml of water.
Bring it to a boil, stop the heat, cover, and let it stand for 10 minutes.
Strain, add the lemon juice (and honey, if used) and drink warm.
If you can tolerate garlic and do not mind the taste, Dr Martins recommends drinking with the garlic bits in for a more powerful antibiotic effect.
Consumption:
Can be drunk 1-2 times daily at the onset of an infection, or once daily for prevention during winter months.
Safety note: Nature packs a powerful punch. People with gastric disorders such as nausea, heartburn or bloating, can be sensitive to garlic. In addition, if you suffer from a bleeding disorder or take blood-thinning medications, take garlic with caution.
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