If you’ve ever felt like your breathing has changed as you’ve gotten older, or if you seem to catch every respiratory bug that goes around, you’re not imagining it. The connection between estrogen and lung health doesn’t get much attention, but it should. Because when estrogen levels drop—whether due to menopause, surgical menopause, or hormonal shifts—your lungs feel the difference. And that can mean more inflammation, more infections, and an overall harder time breathing the way you used to.
Estrogen and Lung Health: The Overlooked Connection
Estrogen isn’t just about reproduction. It’s involved in nearly every system in the body, including the respiratory system. It helps keep your airways open, supports lung elasticity, and plays a role in regulating inflammation. But when estrogen declines, so does its protective effect.
This means:
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Your airways may become more reactive and inflamed.
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The mucous membranes that act as your first line of defense against viruses and bacteria weaken.
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Your immune response shifts, making you more prone to chronic inflammation and illness.
The result? More respiratory infections, a higher risk of bronchitis, and a greater chance of complications from things like RSV and pneumonia.
Inflammation, Shortness of Breath, and Increased Risk of Illness
When estrogen levels are higher, they help keep inflammation in check. But when they drop, inflammation can go into overdrive. The immune system starts producing more pro-inflammatory cytokines—chemical messengers that trigger inflammation throughout the body, including the lungs.
This can lead to:
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Increased mucus production (hello, lingering coughs and congestion).
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Airways that feel tighter and more sensitive to environmental triggers.
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A greater likelihood of catching and struggling to recover from respiratory infections.
For active women, this can be frustrating. Runs that once felt easy might start to feel harder. Recovery from colds or seasonal allergies might take longer than it used to. And if you have a history of asthma or other lung conditions, the impact can be even more noticeable.
What You Can Do to Support Your Lungs
The good news? There are ways to support lung health, even as estrogen levels change.
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Prioritize movement: Exercise improves lung function and helps clear excess mucus.
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Focus on anti-inflammatory nutrition: Omega-3s, antioxidants, and a well-balanced diet can help reduce inflammation.
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Stay on top of respiratory health: Vaccinations for flu, RSV, and pneumonia can offer extra protection.
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Consider hormone therapy (if it’s right for you): For some women, estrogen therapy can make a significant difference in overall health, including lung function.
Most importantly—pay attention to what your body is telling you. If you’re noticing changes in your breathing, energy levels, or recovery time, don’t brush it off.
I work with women navigating these shifts every day, helping them optimize their training, strength, and overall well-being through this phase of life. If you’re feeling the effects of lower estrogen and want to keep performing at your best, let’s talk. Reach out, and let’s build a plan that keeps you strong, resilient, and breathing easier.