Feeling off after 40? Hormonal changes like declining estrogen, progesterone, and thyroid levels can cause fatigue, weight gain, mood swings, and sleep troubles. Here’s how to manage them naturally:
- Eat More Protein: Aim for 25–30 grams of protein per meal to support hormone production and muscle mass. Pair with healthy fats and complex carbs for balanced energy.
- Exercise Regularly: Combine strength training (2–3 times/week), cardio (150 minutes/week), and gentle movement like yoga to regulate hormones and reduce stress.
- Control Stress: Practice mindfulness, spend time in nature, and focus on deep breathing to lower cortisol levels and improve overall balance.
- Consider Supplements: Adaptogens like ashwagandha and herbs like black cohosh can help with stress and menopause symptoms – consult a professional first.
- Improve Sleep: Stick to a consistent schedule, keep your bedroom cool and dark, and avoid caffeine or heavy meals before bed.
Key takeaway: Small, consistent changes in diet, exercise, stress management, supplements, and sleep can help you feel better and regain control over your health during hormonal transitions.
How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried
1. Eat More Protein at Every Meal
Protein plays a key role in hormone production and maintaining muscle mass, especially after 40. Without enough protein, hormone production can drop, which is particularly concerning during perimenopause and menopause when reproductive hormones are already fluctuating.
In addition to supporting hormones, protein helps preserve muscle and keeps blood sugar levels steady. Since muscle loss tends to speed up after age 30, getting enough protein can slow this process. Stable blood sugar levels also mean more consistent energy and better focus throughout the day.
Aim for 25-30 Grams of Protein Per Meal
A good rule of thumb is to include 25-30 grams of protein in every meal. For a 165-pound person over 40, the Mayo Clinic suggests a daily intake of 75-90 grams of protein, which translates to three protein-rich meals.
Some experts suggest even higher amounts for women experiencing hormonal changes. Dr. Stacy Sims highlights this need:
"For perimenopausal and menopausal women, daily protein needs increase to about 2-2.3g per kg of body weight (~1-1.2g per lb). As we age, our bodies become more resistant to the muscle-building effects of protein and exercise, requiring higher doses of both."
To meet this goal, consider meals like Greek yogurt paired with a hard-boiled egg and almond butter for breakfast, or a 3-ounce chicken breast with rice and vegetables for lunch. These combinations each provide around 25-30 grams of protein. Another example: an egg and bean burrito with a glass of milk delivers about 28 grams of protein.
Both animal and plant-based protein sources are excellent options. Greek yogurt, for instance, offers more than twice the protein of regular yogurt. Animal proteins such as chicken, fish, and lean beef are considered highly complete sources of protein. For plant-based choices, focus on beans, lentils, nuts, seeds, and soy products like tofu. A palm-sized portion at each meal can help you hit your daily targets.
Balance Your Macronutrients
Pairing protein with healthy fats and carbohydrates ensures better hormonal balance and steady energy throughout the day. Healthy fats – like those in avocados, nuts, seeds, olive oil, and fatty fish – are especially important because they support hormone production and help your body absorb vitamins A, D, E, and K.
When it comes to carbohydrates, opt for complex sources that provide long-lasting energy instead of causing quick sugar spikes. Experts recommend that 50-55% of your daily calories come from carbohydrates, with an emphasis on fruits, vegetables, beans, legumes, and whole grains.
A helpful way to fine-tune your diet is to track your food intake for 5-7 days. This gives you a clear picture of your current macronutrient balance and highlights areas for improvement. If you’re dealing with blood sugar crashes, starting with 25-30 grams of protein and around 40 grams of carbohydrates per meal can help stabilize your levels.
The goal isn’t perfection but consistency. Focus on including protein, fats, and carbohydrates in every meal to support hormone production and manage the metabolic changes that come with age. For women, metabolic needs can rise by 5-10% during certain phases of their cycle, making consistent nutrition even more critical. A well-rounded diet sets the stage for the exercise and stress management strategies discussed later.
2. Exercise Regularly for Hormone Health
Pairing a protein-rich diet with regular exercise can work wonders for hormonal health, especially after 40. Exercise plays a key role in balancing hormones by regulating estrogen, lowering cortisol, and boosting mood-enhancing hormones. For women navigating perimenopause and menopause, staying active can ease symptoms, improve quality of life, and reduce the risk of chronic diseases.
But the benefits of exercise go beyond just mood improvement. It also helps lower the chances of developing insulin resistance, metabolic syndrome, and type 2 diabetes – conditions that become more common with age. Regular physical activity naturally supports hormone regulation, prevents estrogen dominance, and promotes better sleep by keeping cortisol levels in check.
Despite these advantages, 80% of adults fall short of the CDC‘s exercise recommendations, which include at least 150 minutes of moderate aerobic activity and two days of strength training per week. This is particularly concerning since women lose about 1% of their muscle mass annually after 40.
Dr. Philomena Salvemini, a Gynecology Specialist at Tryon Medical Partners, underscores the importance of movement during this phase of life:
Women in their 40s often experience weight gain even while menstruating. As a postmenopausal woman myself, I know these changes are challenging. Keep moving.
A balanced exercise routine should include strength training, cardio, and gentle movement. This combination allows your body to recover, repair muscles, and maintain hormonal balance between workouts.
Add Strength Training to Your Routine
Strength training becomes increasingly essential after 40 due to the natural decline in muscle mass. Women lose about 3-5% of their muscle mass per decade after 40, making resistance training critical for maintaining metabolic health and bone strength.
Aim for 2-3 strength training sessions per week, focusing on major muscle groups. Each session should last about 30-45 minutes and include exercises that progressively challenge your muscles. Resistance training not only helps regulate cortisol but also improves insulin sensitivity, both of which are vital for hormonal health.
Weight-bearing exercises are particularly effective at slowing bone loss, a key concern during perimenopause and menopause. Since 80% to 90% of female bone mass is developed by age 16, maintaining bone density becomes crucial to avoiding osteoporosis later in life.
If you’re new to strength training, start with bodyweight exercises like squats, push-ups, and lunges. As you gain confidence, gradually add equipment such as dumbbells, resistance bands, or gym machines. The focus should be on consistency rather than heavy lifting right away. Building strength over time helps preserve muscle and supports hormone balance.
Include Cardio Exercise
Cardiovascular exercise is another cornerstone of hormonal health. It supports heart function, helps maintain a healthy weight, and offers mental health benefits that complement hormone regulation. The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week for optimal heart health.
A daily 30-minute low-impact cardio session can be a great starting point. Activities like brisk walking are easy to incorporate into your routine, require no special equipment, and are gentle on joints, which may be more sensitive during hormonal changes. A 45-minute brisk walk, for example, can provide significant cardiovascular benefits without overstressing the body.
Swimming is another excellent option, especially for those with joint concerns. Studies suggest that short, high-intensity swimming sessions are more effective than longer, low-intensity ones. This means you can achieve noticeable results with focused, shorter workouts.
For those seeking a more intense workout, High Intensity Interval Training (HIIT) 2-3 times per week can be highly effective. These sessions, lasting 20-30 minutes, alternate between bursts of intense activity and recovery periods. Timing matters, though – HIIT is most effective during the follicular and ovulatory phases of your cycle, while gentler activities are better suited for the luteal phase (10-14 days before menstruation).
Noam Tamir, CSCS and founder of TS Fitness, highlights the broader benefits of cardio:
Doing cardio keeps your circulatory system working optimally, helping you to recover faster, [and it] keeps your endurance up. It’s not just about the physical recovery – it’s also the mental.
Try Gentle Movement Options
On days when high-intensity exercise feels like too much, gentle movement can still support hormonal balance. Practices like yoga and Pilates are particularly effective for reducing stress and promoting overall well-being. These activities not only improve flexibility and posture but also address stress – a major disruptor of hormonal health.
Incorporate yoga, Pilates, or Tai Chi 1-2 times per week. These practices are especially helpful during hormonal transitions, as they help manage stress while building functional strength. Functional exercises improve daily movements and maintain balance and muscle mass as you age.
Even simple 10-15 minute daily stretching and balance exercises can have a big impact. These don’t require a formal class – basic stretches and balance work at home can enhance your overall well-being. Balance exercises become increasingly important as they help prevent falls and reduce the risk of fractures.
Gentle movement is particularly beneficial during challenging hormonal phases. For instance, moderate strength training and cardio can reduce postpartum depression symptoms and boost energy and happiness. Similar benefits apply during other hormonal shifts.
The beauty of gentle movement lies in its flexibility. On days when energy is low, a restorative yoga session or slow Pilates routine can still provide meaningful benefits without overwhelming your system. This adaptability helps maintain consistency, which is the most critical factor in using exercise to support hormonal health.
Dr. Salvemini offers a reassuring perspective on this journey:
Honor and respect the transition your body is going through. You’re not alone. If you’re experiencing some worrying symptoms like rapid weight gain or prolonged periods of bleeding, go visit your clinician who will be happy to make sure your menopausal journey is as safe and comfortable as possible.
3. Control Your Stress Levels
Chronic stress wreaks havoc on hormone balance, especially after the age of 40. Elevated cortisol levels from prolonged stress can disrupt estrogen, progesterone, and other critical hormones, worsening perimenopausal symptoms. This hormonal imbalance often leaves women feeling drained, irritable, and overwhelmed. Shockingly, nearly half of U.S. women aged 30–60 experience symptoms of hormonal imbalance, yet 72% remain unaware of the cause. The issue becomes even more pronounced in your 40s and 50s, as adrenal imbalances peak between the ages of 35 and 55.
Dr. Sharon Stills, NMD, highlights the impact of stress on hormones:
If you have chronic high cortisol it’s almost impossible to balance your other hormones.
When cortisol stays elevated over time, it can lower testosterone and estrogen levels while also interfering with thyroid function, insulin regulation, and appetite-controlling hormones like ghrelin and leptin. It can even suppress melatonin production, leading to poor sleep and insomnia.
The silver lining? Managing stress effectively can naturally help restore hormonal balance. Incorporating stress-reduction techniques into your daily routine can create the right conditions for your hormones to function properly.
Practice Daily Mindfulness
Mindfulness is one of the most effective ways to reduce stress and support hormonal balance. This practice involves focusing on the present moment without judgment, helping to calm the stress response system. Research shows that mindfulness can lower stress, anxiety, and depression. A 2014 review found that even brief mindfulness programs, lasting about eight weeks, can significantly reduce stress, anxiety, depression, and pain while improving overall quality of life. Mindfulness also impacts the brain by enhancing areas tied to attention and emotion regulation, while reducing activity in the amygdala, a region associated with stress.
Breathing exercises are a key part of mindfulness. For example, try a deep-breathing technique where you focus on filling your lower abdomen first, then your ribs, and finally your chest – like a wave flowing through your body. Another option is a body scan meditation, where you slowly shift your attention from your head to your toes, noticing sensations like warmth or tingling without judgment.
Mindfulness doesn’t have to be confined to meditation sessions. Everyday activities can become mindful moments. For instance, walking at a slower pace while syncing your breath with your steps or savoring a cup of tea by fully experiencing its aroma, temperature, and flavor can help cultivate calm.
Sarina LaMarche, a health coach at Hinge Health, explains:
Mindfulness allows us to notice what’s happening in our minds and bodies, creating space to respond in a calmer, more intentional way.
Pair mindfulness with other holistic strategies to further ease stress.
Try Functional Medicine Approaches
Functional medicine emphasizes the connection between mind and body when managing stress. Practices like mindful stretching can help release physical tension. Another effective technique is gazing meditation, where you softly focus on an object like a candle flame or a distant horizon to quiet mental chatter. These practices encourage you to identify your personal stress triggers and incorporate stress relief into your routine, rather than relying on one-time fixes.
Get Outside More Often
Spending time in nature is another powerful way to manage stress. Studies show that just 20 minutes outdoors can lower cortisol levels and improve mood and energy. In fact, the most significant drop in cortisol often occurs after spending 20 to 30 minutes in a natural setting. Sunlight also boosts vitamin D levels, while outdoor activities like hiking, biking, or even water sports release endorphins and enhance mental clarity.
You don’t need to escape to the wilderness to reap these benefits. Local green spaces like parks, tree-lined streets, or community gardens can be just as effective. Simple habits, like enjoying your morning coffee outside or taking a short walk before starting your day, can set a positive tone. Disconnecting from screens while outdoors amplifies the stress-relief benefits. Considering that 66% of American workers report losing sleep due to stress, making time for nature can be a game-changer for your hormonal health.
Nature provides an immediate and effective way to ease stress and support hormone balance.
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4. Consider Natural Supplements and Herbs
In addition to lifestyle changes, natural supplements and herbs can provide extra support for balancing hormones after 40. However, professional guidance is crucial. While 70% of women between 40 and 60 use botanical and dietary supplements to manage symptoms, fewer than 10% fully understand their benefits. Surprisingly, about 70% don’t even inform their doctors about their supplement use.
This highlights the importance of consulting a healthcare provider when exploring herbal options for hormone support. Herbs can help regulate hormone levels, support gland health, and ease symptoms of imbalance, but they’re most effective when paired with evidence-based treatments.
Use Adaptogens for Stress and Energy
Adaptogens are particularly helpful for women over 40, as they assist the body in managing stress and recovering from challenging situations. These herbs interact with the hypothalamic-pituitary-adrenal (HPA) axis, which plays a key role in both stress response and hormone regulation.
One standout adaptogen is ashwagandha, a well-researched herb for managing stress. It boosts adrenal function and balances stress hormones while improving energy levels. Studies show that taking ashwagandha – 125–300 mg twice daily or 300–500 mg daily – can lower cortisol levels by up to 28%, improve sleep, and reduce stress.
Rhodiola is another adaptogen worth considering. Unlike stimulants that offer short-term relief, adaptogens work on a cellular level, helping the body respond to stress more effectively. This is especially relevant, as nearly half of Americans (47%) have reported increased stress since the pandemic began.
Dana Ellis Hunnes, PhD, MPH, RD, a senior dietitian at UCLA Health, explains:
Adaptogens reduce our body’s reaction to stress and help us adapt to stressors better.
That said, adaptogens aren’t a cure-all. They’re most effective when combined with healthy habits like a balanced diet, regular exercise, and good sleep.
Try Herbs for Menopause Symptoms
While adaptogens focus on stress and energy, other herbs specifically address menopause-related symptoms. Black cohosh, soy products, and red clover are among the most commonly used botanicals for managing these changes.
Black cohosh has been widely studied for its ability to reduce hot flashes and other menopausal symptoms. It may work by interacting with estrogen receptors, helping ease the transition as natural estrogen levels decline.
Red clover, rich in phytoestrogens, offers another option for bridging the gap left by decreasing estrogen. Compared to soy, red clover contains higher levels of O-methylated isoflavones, which could make it more effective for some women.
Interestingly, a 2022 study revealed that peppermint tea could lower free testosterone levels in women with PCOS, showing how specific herbs can help balance excess androgens.
Follow Safe Supplement Guidelines
When it comes to herbal supplements, quality and safety should be top priorities. Unlike prescription drugs, herbal supplements are regulated as foods by the FDA, meaning they don’t undergo the same rigorous testing.
Dr. Melissa Young, an Integrative Medicine Specialist, stresses:
It is important to choose companies that have independent testing done for product quality and purity. Otherwise, supplements may not have in it what is listed on the label and may come with contaminants like pesticides and heavy metals.
To ensure safety, look for supplements with third-party testing, GMP (Good Manufacturing Practices), or USP (United States Pharmacopeia) verification. Stick to reputable brands and avoid purchasing herbal products from unknown online sources.
Start with well-known, generally safe herbs like ashwagandha, lemon balm, and ginger. Always follow the dosage instructions on the label and never exceed the recommended amount. If you notice side effects like nausea, dizziness, headaches, or an upset stomach, lower the dose or stop using the supplement altogether.
Dr. Young also cautions:
Some herbs are very powerful, and if you’re taking medication or living with certain health conditions, they can hurt more than they help.
A healthcare professional with expertise in functional medicine can guide you in selecting the right herbs and dosages for your specific needs. They’ll also ensure your supplements don’t interfere with any medications you’re currently taking.
5. Improve Your Sleep Quality
Getting enough quality sleep is a game-changer when it comes to balancing hormones after 40. Poor sleep can throw hormone production off track, leading to fatigue, increased appetite, heightened stress, and trouble managing weight.
The numbers paint a concerning picture. Today, American adults average just 6 hours and 40 minutes of sleep on weekdays, a sharp drop from the 8.5 hours they got in 1960. Women, in particular, are hit harder by sleep issues – 40% more likely to experience insomnia, often due to hormonal changes and stress.
Dr. Tristi Muir, director of the Pelvic Health and Continence Center at the University of Texas Medical Branch at Galveston, highlights the connection:
"There is a big impact from the loss of hormones, particularly estrogen, and our sleep quality is affected."
The good news? You can take steps to improve your sleep by sticking to consistent habits and setting up an environment that promotes deep, restorative rest.
Keep a Regular Sleep Schedule
Consistency is key. Going to bed and waking up at the same time every day – even on weekends – helps regulate your body’s natural rhythms and supports hormone production. This becomes even more important as you age, since older adults need 7–9 hours of sleep and may experience more frequent wake-ups during the night.
Start by picking a bedtime that allows for at least 7 hours of sleep before your alarm goes off. If your current schedule is all over the place, try adjusting your bedtime gradually by 15–30 minutes until you hit your goal. Adding a relaxing routine, like reading, listening to calming music, or taking a warm bath, can signal to your body that it’s time to wind down.
Set Up Your Bedroom for Better Sleep
Your sleep environment matters more than you might think. Keep your bedroom cool – somewhere between 60–70°F is ideal – to support the natural drop in body temperature that happens during sleep.
Make your space as dark and quiet as possible. Use blackout curtains or an eye mask to block out light, and consider earplugs or a white noise machine to drown out any disruptive sounds. Also, steer clear of screens – like phones, tablets, or TVs – for at least an hour before bed. The blue light they emit can mess with melatonin production, making it harder to fall asleep.
Avoid Stimulants Before Bedtime
What you consume in the hours leading up to bedtime can either help or hurt your sleep. Caffeine, nicotine, and alcohol are common culprits that disrupt sleep, so try to avoid them 3–4 hours before bed.
Even if that afternoon coffee doesn’t make you feel wired, caffeine can linger in your system and interfere with your sleep cycles. Similarly, while alcohol might make you feel sleepy at first, it can disrupt REM sleep and cause you to wake up during the night.
Heavy meals can also keep your body busy digesting when it should be relaxing. If you’re hungry, stick to a light snack. To avoid frequent trips to the bathroom, limit liquids about 1.5 hours before bed. And while regular exercise is great for sleep and hormone health, save the intense workouts for earlier in the day – vigorous activity too close to bedtime can be overstimulating.
Conclusion: Take a Complete Approach to Hormone Balance
Achieving hormone balance after 40 isn’t something that happens overnight – it’s a process that requires patience and consistency. The five strategies we’ve explored – getting enough protein, staying active, managing stress, exploring natural supplements, and prioritizing quality sleep – work together to support your body in different but complementary ways. From maintaining muscle mass and steadying blood sugar to lowering cortisol levels, each approach plays a crucial role.
Your hormonal needs are as unique as you are. Factors like your medical history, current symptoms, and daily stress levels all influence what will work best for you.
This is where personalized care can truly shine. Functional medicine focuses on creating treatment plans tailored to your specific hormonal profile and needs.
It’s important to regularly evaluate these strategies to ensure they continue to benefit you. Monitoring things like thyroid health and cortisol patterns helps fine-tune your plan as your body’s needs change over time.
If you’re ready to take charge of your hormonal health, consider consulting with a hormone optimization specialist. They can design a plan that aligns with your lifestyle and goals.
Balancing hormones effectively requires time, individualized care, and the right guidance – all of which are integral to the strategies we’ve discussed.
FAQs
What are some simple ways to add more protein to my diet to help balance hormones after 40?
Adding more protein to your diet is an easy way to help support hormone balance. Start by incorporating lean animal proteins like chicken, turkey, fish, or eggs into your meals. If you prefer plant-based options, go for beans, lentils, tofu, or quinoa, which are all great sources of protein. For snacks, try nuts, seeds, or Greek yogurt, and if you’re looking for a convenient boost, mix a high-quality protein powder into your smoothies or oatmeal.
Including a source of protein with every meal and snack can help keep your energy levels steady while promoting hormonal health. Even small, consistent adjustments to your diet can have a meaningful impact!
What are some effective ways to manage stress and maintain hormonal balance during menopause?
Managing stress during menopause is key to keeping your hormones in check and feeling your best. Start by incorporating mindfulness techniques like meditation or deep breathing exercises. These can help soothe your mind and lower cortisol, the stress hormone. Adding gentle physical activities such as walking, swimming, or yoga to your routine can also work wonders for easing stress and boosting your overall health.
Another important factor is maintaining a consistent sleep routine. High-quality sleep is essential for hormonal balance, so aim to create a restful nighttime environment. Pair this with a diet rich in whole foods, healthy fats, and lean proteins to give your body the nutrients it needs during this phase of life. If stress feels unmanageable, don’t hesitate to consult your healthcare provider. They can guide you on whether hormone therapy or other treatments might be the right fit for you.
What should I consider before using natural supplements or herbs to balance hormones after 40?
When it comes to natural supplements and herbs for hormone balance, a cautious approach is key. While they can offer support, they might also trigger allergic reactions, interfere with medications, or even disrupt hormone levels further if not used correctly. Additionally, certain supplements may not be safe for pregnant or breastfeeding women or individuals with specific health conditions.
To stay on the safe side, always consult a healthcare professional before introducing any new supplement or herbal remedy into your routine. This not only helps prevent unwanted side effects but also ensures the solution is suited to your individual needs.
