Period Flu: 3 Essential Tips for Boosting Immunity Over the Holidays

As the luteal phase of the menstrual cycle begins, it is common to experience “period flu,” flu-like symptoms that occur when hormonal shifts weaken immune defenses and increase one’s susceptibility to illness right before the start of a period. Heading into the holiday season, we know that this is a more vulnerable time for exposure to sickness and illness. 

It’s helpful to understand how the luteal phase affects our immune system, and ways to minimize catching period flu. Here we will explore simple, but powerful strategies for strengthening immunity during the luteal phase and to ensure that you stay healthy throughout the holidays. 

Period Flu and the Luteal Phase

The luteal phase is the second half of the menstrual cycle occurring after ovulation and right before menstruation, lasting about 10-14 days. During the luteal phase, progesterone levels increase to support thickening of the uterine lining in preparation for a fertilized egg and pregnancy. Increased progesterone and overall hormonal fluctuations suppress the immune system during this phase, which increases one’s risk for catching illnesses and “period flu.” 

Period flu is a pattern of flu-like symptoms that are connected to changes in hormones during the luteal phase. Although period flu is not considered the actual flu, symptoms greatly mimic the flu. With estrogen and progesterone levels shifting, you may feel more tired due to sleep disturbances. It is also common to experience muscle aches, nausea and vomiting, diarrhea, constipation, a low-grade fever, body chills, and many other traditional flu-like symptoms. 

During the luteal phase, the immune system is suppressed and less likely to stage an inflammatory response. Immune cells become more sensitive and less effective, which can increase your risk for getting sick in addition to having period flu symptoms. 

How to Combat Period Flu During the Holidays 

Alongside spreading cheer and joy, the holiday season is also a heightened time of spreading a variety of colds and viruses. Holiday stress, travel, and disrupted daily routines can weaken the immune response and create the perfect setting for germs and bacteria to thrive. Period flu will catch you during the busyness of the season, but there are key triggers to look out for and minimize to keep your immune system in the best shape. 

Stress

It’s no secret that despite the magic of the holiday season, a lot of stress can present itself during this time. Undergoing stress can trigger the body to release elevated levels of cortisol, which is the body’s primary stress hormone. Prolonged elevated cortisol levels induce chronic immune activation and increase gastrointestinal symptoms. Stress also delivers a general immunosuppressive effect that limits the body’s ability to initiate an efficient immune reaction. 

Inconsistent Dietary and Lifestyle Patterns

During the Holidays, routine dietary and lifestyle patterns are often disrupted. Irregular mealtimes and bedtimes can interfere with your regular circadian rhythms, resulting in altered hormone production and regulation. Sleep deprivation is connected to deregulated immune responses triggering pro-inflammatory signaling, and therefore increasing the risk of infections getting worse. 

With dietary patterns looking different with holiday foods, imbalanced blood sugar levels can lead to heightened cortisol levels. When blood sugar levels are running high, the body produces extra cortisol to help regulate the glucose levels. Running high on cortisol is not ideal for the body, as it weakens every body system, including the immune system. 

Essential Natural Tips for Boosting Immunity to Prevent Period Flu During the Holidays

Tip #1: Nourishing Foods 

While nourishing your soul with holiday foods, be mindful of the ways that you can add nutrient-dense foods to your plate. Whether that be focusing on making your plate more fruit and vegetable and protein filled at the holiday feasts, or incorporating nutrient-dense snacks throughout the day, this will ensure your body is still receiving the essential nutrients needed for keeping your immune system in check. 

Be smart with consuming enough protein at meals and snacks! Eating high-quality sources of protein is essential for boosting the immune system. Protein provides the essential amino acid building blocks needed for the production of antibodies, signaling molecules, and connective immune components to help maintain the body’s strong response to fighting against “period flu.” 

Do your best to include vitamin and antioxidant rich foods, specifically sources of vitamin A, vitamin C, vitamin D, vitamin E, selenium, and zinc. A good place to start for consuming sources of vitamin A and C is with whole eggs, beef liver and leafy greens such as kale, arugula, mixed greens and citrus fruits. To ensure adequate selenium, vitamin E, and zinc, aim for rich foods such as salmon, Brazil nuts, olive oil and pumpkin seeds. 

Ensuring sufficient antioxidant consumption will also help combat oxidative stress and inflammation occurring in the immune system. Garlic, ginger, citrus, turmeric, dark berries, dark chocolate, and other vibrant-colored fruits and vegetables are great sources to add to meals. 

Going for short walks within 30-60 minutes after meal times can also support the effects of blood sugar imbalances by quickly mobilizing the glucose. Walks can also help minimize the fatigue of the “food coma” caused by some of the bigger holiday feasts! 

Tip #2: Self-Care 

Sleep is essential for providing your body, specifically your brain, the necessary rest it needs to maintain its normal functioning. During sleep periods, your brain reorganizes and recharges itself, while also clearing toxic waste byproducts that have accumulated throughout the day. Deep sleeping promotes the pro-inflammatory production important for enhancing the adaptive immune response against invading bacteria. 

Sleep disturbances are very common during the luteal phase due to decreased melatonin secretions and increased levels of progesterone. In the premenstrual period, feelings of physical and emotional symptoms can take a toll on the body, whether that be fatigue, mood swings, heightened stress and anxiety, and irritability. Restorative sleep during this time is essential for combatting any PMS symptoms and maintaining immune function integrity in the case that you do start feeling sick. Aim for 7-9 hours of quality sleep, and if you do start feeling the period flu symptoms, try to slow down and rest when you can. 

Exercise helps improve blood flow and reduce inflammation for immune cells to move more freely throughout the body. During and after exercise, pro- and anti-inflammatory cytokines are released, and also key immune cells are circulated throughout the body. If you are experiencing bloating and discomfort during the luteal phase, low-impact exercises such as walking and yoga can be great ways for stimulating blood flow, while also minimizing risk for triggering period flu.

Tip #3: Supplements 

To ensure you are getting enough of the immune-boosting vitamins and minerals, adding supplements can provide additional support to combat period flu. 

Vitamin C will act as a potent antioxidant to support various cellular functions of the immune system. Similarly, zinc is a significant mineral needed for the normal functioning of immune fighting cells. Because zinc cannot be stored in significant amounts and can be lost at a quicker rate during illness, regular intake or supplementation is essential. However, it should only be used for short periods of time to not deplete other key minerals like copper.

Elderberry is also rich in antioxidants and contains anthocyanins which have anti-inflammatory effects. Additionally, Vitamin D3 and K2 together work to activate immune cells and enhance the effectiveness of fighting off infections. Astragalus Root Extract is a traditional Chinese medicine that helps to fight upper respiratory infections and improve blood flow. It works by increasing the level of cytokines without cytotoxic effects to modulate a strong immune response. Likewise, echinacea supplementation helps support the decrease of proinflammatory cytokines, while also increasing anti-inflammatory cytokines. 

Get access to our full immune support protocol with brands and dosages here. 

Staying on top of your immune health during the luteal phase can help mitigate the hormone fluctuations that often lead to period flu. Don’t forget to prioritize nourishing your body with staying active, getting adequate sleep, and incorporating nutrient-rich foods as often as you can. Being proactive can help you navigate the luteal phase and holiday season with confidence that your physical and emotional wellness will be in its best shape! 

Written by Caitlyn Lew, Dietetic Intern