For women over 40, hormones like oestrogen and progesterone start to fluctuate and shift more than expected, often leading to symptoms such as fatigue, mood swings, and even depression. Experts emphasise that these changes begin long before menopause and may have far-reaching consequences across the body. It’s crucial to realise that hormones influence more than only reproductive health. They have the ability to alter everything from our sleep patterns to our thoughts and emotions.
Diet, exercise and stress management are important lifestyle variables for hormone regulation and may help lessen symptoms linked with these changes. Natural ageing processes affect the ovaries after 40s, says Dr. Vaishali Joshi, senior Obstetrician and Gynaecologist at Kokilaben Ambani Hospital.
“There is a relative decrease and imbalance in the levels of ovarian hormones after 40 years. Hence sleep disturbances, stresses, and mental health issues indirectly affect the main controls in the hypothalamus, which ultimately regulate ovarian hormones. They also closely relate to the satiety centers. Therefore, women experience weight gain, lethargy, and changes in sleep patterns when they reach their 40s. The regularity of monthly periods is also affected,” says Dr Vaishali.
Here are some of the most effective lifestyle changes for hormonal health:
You can try complementary therapy for stress management, such as aromatherapy or flower medicine. Meditating and breathing techniques also can help.
Psychotherapy in the form of cognitive behavioural therapy can be useful for anxiety and mood changes. The interactions with similarly affected women through support groups can be self-esteem-boosting.
Lifestyle changes: Regular aerobic exercise, such as running and swimming, may help, as may low-intensity exercise, such as yoga. Muscle and strength training helps maintain muscle mass at this age.
Connection between diet and hormones
The foods you eat can affect your hormone production by creating small changes throughout your gut, says Dr Janaki, a nutritionist. “Mood swings, becoming sensitive, hair loss, body stiffness, pains and aches, fatigue, irritability, feeling that no one is understanding them or supporting them, skin thinning, pigmentation, muscle replacing fat, low libido, a whole range of symptoms that are nagging always. One cannot easily pinpoint a specific symptom. It’s a complicated psychosomatic situation,” says Dr. Janaki.
Dr Janaki explains how diet can impact hormones:
More Protein: Each meal should contain one or two protein sources, such as dal and soy chunks, egg and dal, dal and tofu, or paneer and egg. Protein should be increased and carbohydrates reduced to minimal needs.
Increase your intake of fiber by adding salad or boiled vegetables to each meal or by replacing one meal with a big bowl of cooked beans, carrots, peas, and beets. Can add sprouts.
Seed cycling: Based on menstrual cycle date, fix cycle. Break the cycle in two. If the cycle is 30 days, it will be 15 plus 15. For the first 15 days, eat 10 g of flax and pumpkin seeds daily. Second 15 days of cycle include sesame and sunflower seed eating. Repeat the seeding process for at least six months to a year. First, the cycle is oestrogenic, then progesteronic. Seed cycling provides omegas, fibre, minerals, vitamins, proteins, and carbs.
Lifestyle changes
Exercise: Sweat it out. Exercise releases pheromones, the feel-good factor, much needed ingredient for all. The effects of exercise lasts 72 hours, therefore come back to work out before 72 hours, to keep the high on. Weight bearing workouts are a must.
Sleep : Sleep too is a rhythmic activity. Sleep in the night and be awake during the day. Follow the sun. Washing away all the stress of the day with a warm bath helps to sleep well.
After 40, ovarian hormones drop and become imbalanced. Hence sleep disturbances, and mental health issues indirectly affect the main controls in the hypothalamus, which ultimately regulate ovarian hormones. Dr. Vaishali Joshi, senior Obstetrician and Gynaecologist at Kokilaben Ambani Hospital
