Explore how hormonal changes after 40 affect your health and learn practical tips for managing their impact on your physical and emotional well-being.
Dealing with hormones can be downright annoying, especially after you turn 40. In our later years, our hormones tend to act up a bit, and more often. It’s almost as if they suddenly want all of the attention. And for women, hormonal changes can feel like an emotional and physical roller coaster. But, you don’t have to worry. You’re not alone. And, there are always ways to manage these changes so they don’t take over your life.
So, let’s talk about what really happens with your hormones as they start to shift, and how these changes can impact your health, and more importantly, what you can do about it. Let us take a deep dive into the science behind hormonal changes.
Key Hormonal Changes After 40
First, we need to break down our hormonal changes into the main players. Yes, this means we’re going to be talking about estrogen, progesterone, and thyroid hormones. These are all critical for keeping your body in balance, but after you turn 40, they stop functioning the way they used to.
Decline in Estrogen
Estrogen is the body’s multitasking hero; it helps to support your bones, keep your skin plump, and even helps to regulate your mood. But, as you age, your estrogen levels begin to drop. In the years leading up to menopause, the perimenopausal period, this can be especially debilitating for most women.
What does this mean for you?
- Menopause Symptoms: Hot flashes, night sweats, and irregular periods can show up as estrogen dips.
- Bone Health: Estrogen plays a big role in maintaining bone density. Its decline increases the risk of osteoporosis.
- Mood Swings: Estrogen affects serotonin (the “feel-good” chemical in your brain), so its decline can lead to mood changes.
Progesterone Fluctuations
Then we had progesterone. As we age, these levels don’t just decline, they fluctuate wildly before they start to drop off completely. This hormone is responsible for regulating your menstrual cycle, and supports a calm or, more balanced mood. When it gets out of whack, you may notice some less-than-fun symptoms.
How does it impact you?
- Sleep: Low progesterone make it harder to fall or stay asleep.
- Stress: This hormone has a calming effect on the brain, so lower levels leave you feeling more anxious.
Thyroid Function
Last, but certainly not least, is your thyroid. This small gland has a very big job. It’s responsible for regulating your metabolism. And, after 40, its efficiency decreases substantially. For some, this can even mean hypothyroidism.
What are the signs?
- Weight Gain: Even if your diet and activity levels don’t change, you might notice the scale creeping up.
- Fatigue: Feeling tired all the time, no matter how much you sleep.
- Dry Skin and Hair Loss: These can also be signs that your thyroid needs some love.
Common Symptoms of Hormonal Changes
Hormonal changes can pop up just about anywhere, and it’s easy to blame them for just about everything. And, a lot of times, it’s actually justified. But, to truly understand hormonal changes, we need to take a closer look at the actual symptoms.
Hot Flashes and Night Sweats
One of the biggest symptoms that you’re undergoing hormonal changes is the development of height flashes and night sweats. These are sudden waves of heat that can disrupt your daily life and even ruin your sleep.
Mood Swings
Then there are the mood swings. You thought you were moody during your period, wait until you undergo menopause. One minute you’re laughing, the next you’re crying, and the next you’re screaming at the top of your lungs. Your hormones can be outright dramatic in every sense of the term.
Weight Gain
And, we can’t forget to talk about the weight gain. It doesn’t matter if your eating habits haven’t changed at all, and you’re still as active as you always were, the moment you hit your 40s, your body just start storing extra fat, especially around midsection.
Fatigue
You will also have to deal with feeling like you’re dragging through the day. Fatigue is a common symptom of hormonal changes.
Decreased Libido
Perhaps one of the most common but often overlooked effects of hormonal shift is a decreased libido. In her younger years, you probably could’ve gone for an hour or more, but once the hormones start to shift, you just don’t have the energy to keep going.
Skin Changes
It’s also important to remember that estrogen is responsible for keeping her skin elastic. So, as we age, it’s natural that our body begins to lose elasticity and develop wrinkles.
How to Manage Hormonal Changes Naturally
No need to fret though; while hormonal changes are inevitable, you can still take steps to manage them more effectively, and feel more like yourself again.
Diet: Food for Hormonal Balance
Once you feel the hormones starting to shift, it’s time to start changing your diet. Remember, what you eat can have a huge impact on how you feel, so make sure to adjust as needed.
Phytoestrogens
These are popular plant-based compounds that mimic estrogen. And, they can help to ease menopausal symptoms. Look for common foods like so weak, flaxseed, and chickpeas as these are high in phytoestrogens.
Omega-3 Fatty Acids
Omega-3 fatty acids aren’t just for men. Yes, they are great for helping improve your heart function, especially as you age. But, these fatty acids that are found in walnuts, salmon, and Chia seeds will help to support brain function and reduce inflammation. These are healthy fats and you need to have them in your regular diet.
Leafy Greens
Of course, we can’t forget the importance of leafy greens. They are high in magnesium and calcium, which makes them perfect for bone health and overall hormonal balance.
Exercise: Move to Feel Better
Let’s not forget to also increase our exercise levels. Staying active is one of the best things that you can do for your body and mind when you are undergoing hormonal transitions. And, when the shifts start hitting you the hardest, that’s when you need to push back and become more active.
Weight-Bearing Exercises
Perhaps the easiest exercises you can perform on a regular basis are weight-bearing exercises. These are exercises where you use your own body weight as resistance. Think about strength training or yoga. These will help to maintain your bone density as well as build muscle which will naturally decline as you age.
Cardio
Cardio is a popular yet easy way of getting more exercise. Increase the amount of cardio activities you take on every day will not only improve your mood, but it will boost your energy and helps support heart health. So, head out on the trail and do some more walking, pick up a bike and cycle some more, or simply head down to the pool for some laps.
Stress-Reducing Activities
Then we have stress-reducing activities like yoga, tai chi, or even a quiet walk in the park. All of these can help to lower your cortisol levels. Cortisol is the stress hormone, and as you reach your 40s, your cortisol levels can quickly become overwhelming.
Supplements: Fill in the Gaps
Let’s face it, diet and exercise don’t always help enough. This is why more and more people turn to supplements after the age of 40.
Calcium and Vitamin D
Perhaps the biggest supplement that most people turn to after they turn 40, is calcium and vitamin D. As we age our bone density reduces, and this can result in brittle bones that run the risk of breaking. Calcium and vitamin D is necessary to maintain strong bones.
Magnesium
Sleep is also crucial as we age. As we age, our ability to stay comfortable and sleep throughout the entire night becomes impaired, and this impairment can result in weight gain and other stress-related issues. This is where magnesium plays an important role, as it will help to reduce your stress levels, and provide you with a better nights sleep.
Vitamin B Complex
Of course, we can’t forget the importance of vitamin B complex. Vitamin B is a very important supplement, that will help to support your energy and mood regulation. But, before you start any new supplement regimen, always make sure to consult your doctor to find out if it’s right for you.
Medical Interventions and When to Seek Help
Ultimately, hormonal changes may require more than just tweaks your lifestyle. There may be times where you might want to seek medical interventions. Let’s take a closer look at medical interventions, and went to seek help.
Hormone Replacement Therapy (HRT)
For women who have severe menopausal symptoms, hormone replacement therapy can help to reduce those symptoms by replacing the hormones that your body no longer produces effectively.
- Pros: Effective for hot flashes, night sweats, and bone health.
- Cons: Potential risks like blood clots or breast cancer. Talk to your doctor to weigh the benefits and risks.
Consult a Healthcare Provider
Remember, if your symptoms are actually interfering with your quality of life, then it’s time to seek professional help. A trained healthcare provider can offer you personalized advice, run the necessary test, and guide you toward the best treatment options available to you today.
Conclusion
In the end, hormonal changes after 40 can feel like a lot, they don’t have to define this phase of your life. With a little bit of knowledge, the right tools, and some support, you can manage the shifts and even thrive. So, embrace this stage of your life with self-care, curiosity, and a willingness to adapt. Remember, you are not alone. Millions of women all across the country are navigating the same exact changes on a daily basis and there is strength in sharing, learning, and growing together.
