Perimenopause—it’s that transitional phase leading up to menopause, and while it’s often talked about in terms of hot flashes, changes in menstrual cycles and mood swings, it comes with a whole lot more.
During this time, your hormones are fluctuating, which can trigger a variety of physical changes.
What’s less discussed, though, is how perimenopause can also affect your immune system, and for many women, this means hormone imbalance allergies may suddenly become a bigger issue.
You might notice new or worsening allergy symptoms, such as rashes that seem to pop up suddenly, watery eyes that just won’t stop, or even food sensitivities you have never had before.
It’s not your imagination—hormonal shifts can stir things up in ways you wouldn’t expect, making allergies more noticeable during this stage of life. This might include seasonal allergies as well as asthma symptoms, and even signs of histamine intolerance, and these symptoms may continue for menopausal women.
Many of the links with perimenopause are similar to menopause and allergies, such as menopause-induced hives, and they often stem from fluctuating hormone levels.
Understanding the Link Between Perimenopause and Allergies
As you go through perimenopause, your body experiences a lot of hormonal shifts, and these changes can have a pretty big impact on your immune system.
One of the major players here is estrogen and estrogen receptors.
As it fluctuates during perimenopause, it can affect how your immune system responds to allergens, sometimes making you more sensitive than usual.
This shift in your immune system can lead to the development of new sensitivities or even allergies you might not have had before.
Suddenly, you might sneeze more, your eyes might feel itchy and watery, or a rash might appear where it never did in the past. It can be frustrating because these symptoms often seem to come out of nowhere, but they’re actually a common experience for women navigating perimenopause.
Perimenopause Allergies and Rashes
During perimenopause, your skin can go through some noticeable changes.
Dryness becomes more common, and the skin might feel more sensitive overall.
This happens because estrogen levels drop, which can decrease collagen and moisture production, leaving the skin feeling drier and more prone to irritation.
You might also start noticing rashes more frequently, which can be tied to hormonal fluctuations and your immune system becoming more reactive.
Allergies can show on the skin in various ways, especially during perimenopause.
For some women, rashes can become more frequent or even appear where they never did before.
This is due to hormonal shifts that can make the skin more sensitive to allergens, whether environmental, food-related or from certain skincare products.
If you’re dealing with perimenopausal rashes caused by allergies, there are a few natural supplements that can help.
Quercetin, for example, is a natural antihistamine that can help reduce skin inflammation and irritation.
Omega-3 fatty acids can also be helpful, as they work to reduce inflammation in the body and keep your skin moisturized.
Vitamin C supports skin health and strengthens the skin’s barrier, helping it resist allergens.
These supplements, along with staying hydrated and using gentle skincare, can help soothe your skin and ease those annoying rashes.
New Food Allergies During Perimenopause
It’s not uncommon for women in perimenopause to suddenly develop new food allergies or sensitivities. This can be incredibly frustrating, especially if you’ve never had food issues before.
One of the reasons this happens is due to the hormonal fluctuations that come with perimenopause.
As estrogen levels drop, it can affect your immune system’s response to certain foods, making you more likely to develop new sensitivities.
Along with hormonal changes, perimenopause can also impact gut health. The gut is a huge part of the immune system, and any shifts in gut flora can make the body more reactive to certain foods.
These changes can leave you more vulnerable to food allergies, or you may experience food sensitivities for the first time.
Natural supplements can be helpful in supporting your body through these changes. Digestive enzymes can assist with breaking down food and improving nutrient absorption, which is especially useful if you’re noticing digestive discomfort or sensitivity.
Probiotics are another great option for supporting gut health and maintaining a balanced immune system.
They help your body tolerate food without overreacting.
Both of these supplements can soothe digestive issues and reduce the likelihood of developing new food allergies.
Watery Eyes and Other Allergy Symptoms During Perimenopause
Watery eyes are another symptom that can crop up during perimenopause, and they’re often tied to both hormonal changes and allergies.
As estrogen fluctuates, it can affect the way your body regulates histamine—a key player in your immune system’s allergic responses. Histamine is the chemical responsible for many allergy symptoms, like sneezing, itching, and watery eyes.
When your body’s histamine response goes haywire during perimenopause, it can make those watery eyes worse.
Why is this happening now?
As the immune system adjusts during perimenopause, it can become more sensitive to common allergens, causing more pronounced symptoms like watery eyes and congestion.
A few natural supplements can help manage these symptoms.
Quercetin can act as a natural antihistamine, helping to stabilize histamine levels and reduce allergy symptoms like watery eyes.
Omega-3 fatty acids reduce inflammation in the body as well, which can ease allergy-related symptoms.
Vitamin C is another helpful option; it supports the immune system and reduces histamine release.
Incorporating these supplements and vitamins into your routine can help ease watery eyes and other allergy symptoms that often accompany perimenopause.
Natural Supplements for Allergies and Perimenopause
If you’re dealing with perimenopausal allergies, several natural supplements can help alleviate symptoms and support your body through this transition.
Here’s a breakdown of some of the most effective options:
Quercetin
Quercetin is a powerful natural antihistamine, making it a great option for allergy relief and managing symptoms, especially during perimenopause.
It works by stabilizing mast cells, which release histamine when exposed to allergens.
By controlling histamine release, quercetin helps reduce common allergy symptoms, such as sneezing, itchy eyes, and rashes.
Dosage: Typically, a daily dose of 500 mg to 1,000 mg, taken with food, is recommended, but it’s always best to start with a lower dose to see how you feel and how your body reacts.
Why It’s Effective: Quercetin’s ability to reduce histamine release and control inflammation makes it especially helpful for women in perimenopause, when immune sensitivity can be heightened.
Vitamin C
Vitamin C is widely known for its immune-boosting properties. It also helps manage allergies by regulating the histamine pro, which can keep allergy symptoms in check.
Plus, it supports your body’s natural defenses, ensuring your immune system remains balanced.
Dosage: Most adults benefit from taking 500 mg to 1,000 mg daily. To maintain consistent support, it’s best to spread out doses throughout the day, especially if you’re taking higher amounts.
Why It’s Effective: Vitamin C is an essential nutrient for immune health. Its ability to help regulate histamine means it can be particularly helpful in reducing allergy flare-ups that may arise during perimenopause.
Probiotics
Gut health directly impacts the immune system. Hormonal changes during perimenopause can affect gut flora, potentially leading to immune system imbalances and increased allergy sensitivity.
Probiotics help maintain healthy gut bacteria, which in turn supports immune function and reduces allergic reactions.
Dosage: Aim for a daily dose of 10-20 billion CFUs (colony-forming units) from a high-quality, multi-strain probiotic. You can get the benefits of probiotics from fermented foods like yogurt, kimchi, and sauerkraut as well.
Why It’s Effective: Probiotics help balance the gut microbiome and keep the immune system in check. This makes them particularly helpful for women in perimenopause who may be experiencing new sensitivities to allergens.
Omega-3 Fatty Acids
Omega-3 fatty acids, found in fish oil or plant-based supplements like flaxseed oil, are well-known for their anti-inflammatory properties. Inflammation is at the core of many allergy symptoms, so reducing inflammation can help ease issues like itchy skin, watery eyes, and congestion that may come with perimenopause.
Dosage: A daily dose of 1,000 mg to 2,000 mg of EPA and DHA combined is typically recommended for managing inflammation and allergy symptoms.
Why It’s Effective: Omega-3 fatty acids not only reduce inflammation but also help balance the immune system, which can be especially helpful when perimenopausal changes are causing an uptick in allergic reactions.
Stinging Nettle
Stinging nettle has long been a natural remedy for managing allergy symptoms.
Its compounds help reduce inflammation and block histamine, effectively relieving allergy-related symptoms such as sneezing, itching, and congestion.
Dosage: Stinging nettle is typically available in capsule or tea form. A standard dose is around 300 mg to 600 mg of the dried leaf extract daily or 1 to 2 cups of nettle tea.
Why It’s Effective: Its anti-inflammatory properties and ability to support the body’s response to allergens make stinging nettle an excellent choice for women in perimenopause who are dealing with heightened sensitivity to allergens.
By integrating these supplements into your routine, you can support your body’s ability to manage allergies while navigating the changes of perimenopause.
As always, consult with a healthcare professional before you start any new supplement, especially if you’re taking other medications or have underlying health conditions.
How to Take These Supplements
Quercetin
The recommended dosage of quercetin typically ranges from 500 mg to 1,000 mg per day. It’s best to take quercetin with food to enhance absorption, as the presence of fats or other nutrients can help your body utilize it more effectively.
You can take it once daily or split the dose into two, depending on what works best for your routine.
Vitamin C
For optimal results, Vitamin C should be taken in divided doses throughout the day.
This helps maintain consistent support for your immune system and regulate histamine production and levels throughout the day.
A common daily intake range is 500 mg to 1,000 mg, but it can be adjusted based on your specific needs.
You can take smaller doses with meals to reduce the chance of stomach upset, especially if you’re taking higher doses.
Probiotics
Probiotic doses vary depending on the strain and potency, but a general guideline is 10-20 billion CFUs per day.
Look for a multi-strain probiotic that contains a variety of beneficial bacteria, as this will offer more comprehensive support for your gut health.
When choosing probiotics, look for a brand product that offers high-quality, third-party-tested products to ensure potency and purity. It’s best to take probiotics with food to improve survival through the digestive tract and enhance absorption.
Omega-3 Fatty Acids
Omega-3 fatty acids come in fish oil or plant-based supplements (such as flaxseed oil). The recommended daily dosage is typically between 1,000 mg and 2,000 mg of combined EPA and DHA, the two main omega-3 fatty acids.
If you take fish oil, choose one that has been molecularly distilled to remove contaminants like mercury.
Omega-3s are best absorbed when taken with meals, especially those containing healthy fats.
If you’d rather use a plant-based option, flaxseed oil or algal oil are great choices.
Stinging Nettle
Stinging nettle is available in different forms, including capsules and tea.
The recommended dose for capsules is typically 300 mg to 600 mg of dried leaf extract, taken once or twice daily. If you prefer tea, 1-2 cups of nettle tea per day can provide similar benefits.
When purchasing stinging nettle, look for a standardized extract to ensure consistency, potency, and effectiveness.
Conclusion
Perimenopause can bring about significant hormonal changes that make you more prone to developing or worsening allergies.
As estrogen levels fluctuate, the immune system can become more reactive, leading to symptoms such as rashes, watery eyes, and new food sensitivities.
Natural supplements like quercetin, vitamin C, probiotics, omega-3 fatty acids, and stinging nettle can be a safe and effective way to manage these allergy symptoms during perimenopause.
By incorporating these into your routine, you can support your immune system, reduce inflammation, and ease the discomfort associated with allergies.
You can also speak with your healthcare provider about hormone replacement therapy and other conventional options if you choose, which may improve allergy symptoms like those of allergic rhinitis.
Before starting any supplement routine, consult with a healthcare provider, especially if you have underlying health conditions or are taking other medications.
A balanced approach that includes lifestyle changes, diet, and supplements can help manage perimenopausal symptoms and improve overall well-being.
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