Balancing Hormones After 30
As women move through their 30s, 40s, 50s and beyond, hormonal health becomes a critical part of overall wellness. Just as our hormones change during puberty, they also change in the later parts of life as well and most women can benefit from some support during this time. Nutrition, sleep, stress management and physical activity all play a major role in balancing hormones and supporting long-term health through these decades of life.
Hormones regulate nearly every function in the body, including metabolism, mood, energy levels, sleep, reproductive health and bone strength. During perimenopause and menopause, many women experience fluctuations in estrogen, progesterone and cortisol that can contribute to symptoms such as fatigue, weight gain, anxiety, hot flashes, poor sleep and digestive issues.
Lifestyle habits are key in supporting hormone health as we age. Let’s explore a few of the ways we can support balanced hormones.
Balancing Nutrition
When we talk about diet and nutrition, we often think about the impacts a good diet has on our gut, but balanced nutrition can also significantly reduce the impact of hormonal changes. Many women experience uncomfortable symptoms like weight gain, anxiety, fatigue and hot flashes during this time, but a well-balanced diet can help alleviate the intensity of some of these. Eating a diet rich in lean protein, healthy fats, fiber and colorful fruits and vegetables helps to help stabilize blood sugar and support hormone production. Foods high in omega-3 fatty acids, such as salmon, walnuts and flaxseed, may help reduce inflammation and support brain and heart health.
The digestive system plays an important role in hormone regulation. Changes in gut health can directly affect hormone production and vice versa, changes in hormones can affect gut health and the microbiome. Supporting gut health during these hormonal changes is crucial. Fermented foods like yogurt, kefir, sauerkraut and kimchi can help maintain a healthy balance of gut bacteria. Additionally, limiting highly processed foods, excess sugar and alcohol may help reduce inflammation and improve energy levels. Read our blog post all about nutrition to learn more about eating a balanced diet.
Movement as Medicine
Regular movement is another key factor in hormonal wellness. Pesky symptoms like fatigue, anxiety or poor sleep can make it seem like exercising will only make you more tired, but regular movement has actually been shown to have the opposite effect. Simple exercises like strength training and walking can support healthy metabolism, maintaining muscle mass and improving insulin sensitivity, especially during menopause.
Ensuring you’re moving your body regularly can not only boost energy levels, but it can also decrease stress levels at the same time. Daily, gentle movement of at least 15-30 minutes or more is a great way to support hormone health. Check out our blog post where we outline exactly how movement can help you feel more like yourself again.
Managing Stress
Stress can also wreak havoc on hormones. Movement is one way you can significantly help reduce stress levels by balancing cortisol, a critical hormone designed to help us deal with stress. Experts also recommend stress-reducing activities such as yoga and meditation to help manage stress levels and regulate cortisol. Lastly, ensuring you’re getting adequate sleep can help regulate both cortisol and stress levels. Try working in some daily mindfulness activities to reset your nervous system and reduce stress. Read more about managing stress here.
If you feel like your hormones are out of whack, take a look at your daily lifestyle habits and see what areas you could adjust and make changes. If you’re not sure where to start, or habit changes are not helping, let’s test your hormones! Testing can be done by taking a sample of either blood or saliva. We can review these results together to get a better understanding of what’s happening in your body and how we can make the necessary adjustments to support your overall wellness.