If the last few weeks have taught me anything, it’s this: your immune system needs care, just like every other part of your body. I have always secretly prided myself on the fact that I almost never get sick. I eat well and do all the “right things”. I don’t drink alcohol (the worst immune system killer), I don’t smoke (next in line) so I got caught off guard with this bout of illness. And it has hit me hard.
After getting diagnosed with COVID, pneumonia, downgraded to bronchitis, and dealing with antibiotics and unending exhaustion, I realized that recovery isn’t just about getting over an illness—it’s about rebuilding your body’s defenses for the long term.
For women in midlife and menopause, immune health is even more important. Fluctuating hormones, increased inflammation, and the natural aging process all affect how well we fight off infections and recover from illness.
The good news? We have control over how we nourish and support our immune systems
The 5 Pillars of Midlife Immune Resilience
As someone who is very invested in eating healthy food, I wish I could say that rebuilding your immune system is just about the food and give you a list of “eat this, don’t eat that”. Food definitely counts (and I give some delicious, immune supportive recipes below) but building immunity is about whole-body healing. Here are the five most important things I have done these past few weeks to heal
1. Rest: Your Body’s #1 Healing Tool
We live in a culture that glorifies productivity, and I am guilty as charged. But rest is non-negotiable when it comes to healing. Sleep is when your immune system repairs and rebuilds, and in midlife—when sleep can be more disrupted—it’s even more important to prioritize quality rest. Give yourself all the permission to slow down.
Action Step: Schedule at least one guilt-free rest break today—whether it’s a short nap, closing your eyes for 10 minutes, or simply sitting down with a cup of tea. Check in with yourself and use your intuition here.
2. Gentle Movement: Boost Circulation Without Overdoing It
When you’re recovering (or just feeling run-down), jumping back into intense exercise too soon can do more harm than good. But that doesn’t mean sitting still—gentle movement supports circulation, clears out toxins, and helps your immune system do its job. A short walk or some light stretching can go a long way.
Action Step: Take a 15-minute walk outside—bonus points if you get some natural sunlight for a Vitamin D boost!
3. Self-Compassion: Your Nervous System & Immunity Are Linked
Here’s something we don’t talk about enough: your stress response directly affects your immune system. Chronic stress keeps cortisol levels high, which can suppress immune function and slow recovery. And the pressure we put on ourselves to “bounce back” quickly? That only makes things worse. I have spent many times guilting myself for not healing faster or getting back to work sooner, only to intensify my exhaustion. This time I am doing things differently and taking the time I need to feel good.
Action Step: Pause for a moment, take 5 slow belly breaths, and remind yourself: “I’m healing, not falling behind.”
4. Nutrition: The Best Foods for Immune Resilience
This, of course, is my favorite Pillar because I know that food has the power to heal. Midlife shifts the way we absorb nutrients, which means we need to be more intentional about what we’re eating to support immunity. The best defense? A nutrient-dense, anti-inflammatory diet rich in gut-friendly foods.
My Top Immune-Supporting Foods
Dark Leafy Greens – Kale, Swiss chard, and spinach provide vitamins and antioxidants that help fight inflammation.
Citrus Fruits – Oranges, grapefruits, lemons, and limes are loaded with Vitamin C to strengthen your immune defenses.
Red Bell Peppers – One of the best sources of Vitamin C, plus antioxidants to reduce inflammation.
Chicken Soup – More than just comfort food! Bone broth and protein-rich chicken support immunity and recovery.
Winter Squash – Butternut, acorn, and kabocha squash are packed with beta-carotene and fiber to nourish gut health.
Fermented Foods – Yogurt, sauerkraut, miso, and kimchi support a strong gut microbiome (which controls 70% of the immune system).
Fatty Fish – Salmon, sardines, and mackerel provide omega-3s to reduce inflammation.
Nuts & Seeds – Almonds, walnuts, pumpkin seeds, and flaxseeds offer zinc, healthy fats, and fiber to keep your immune system strong.
Action Step: Add one immune-boosting food to your next meal. Simple swaps = powerful changes.
Immune-Boosting Recipes
Put immunity into action! Here are some simple, nourishing recipes packed with immune-supporting ingredients to help you recover and thrive. Click to grab the immune-boosting-recipes
5. Hydration & Recovery: The Overlooked Key to Immunity
You can be eating all the right things, but if you’re dehydrated, your body isn’t absorbing nutrients efficiently—and your immune system won’t function at its best. Hydration is especially important in midlife, since declining estrogen makes us more prone to dehydration. I have been drinking water, herbal teas and coconut water like it’s my job.
Action Step: Drink a full glass of water right now, then make hydration a priority throughout the day.
Take Action: Your 7-Day Immune Reset Plan
If you’re coming back from illness (or just want to build a stronger immune system), follow my simple plan:
️ Day 1-2: Prioritize rest, hydration, and gentle stretching.
️ Day 3-4: Add nutrient-dense foods + a short outdoor walk.
️ Day 5-6: Slowly rebuild strength, focus on sleep and stress reduction.
️ Day 7: Reflect on what your body needs moving forward.
Your Immune Health is a Long-Term Practice
Healing isn’t just about getting over one virus—it’s about supporting your body for the long haul.
Menopause and midlife bring changes, but they also bring opportunities to become more in tune with what our bodies need. By focusing on nutrition, movement, rest, and self-care, we can build a stronger, more resilient immune system.
What’s helped YOU recover from illness? Reply to this email or send me a message, I would love to hear from you!
