Natural Hormonal Balance for Women Over 40 in Perimenopause

If you are a woman around age 40 trying to navigate perimenopause comes with its unique set of challenges, especially when it comes to maintaining hormonal balance. Fortunately, there are natural methods that can help you feel like yourself again without relying on harsh treatments. 

In this post, we’ll explore some effective strategies that can support your hormonal health and overall well-being. Whether you’re looking to manage your weight, boost your energy, or simply find some peace, you’re in the right place. That is exactly what we talk about on the blog and today I am giving you a detailed outline of where to start.

Embracing a Natural Approach to Hormonal Balance

After my own struggle with severe hormonal imbalances that began at 28, I know firsthand how daunting it can feel. Doctors told me my condition was permanent after two high-risk pregnancies left me with hypothyroidism. Refusing to accept this as my forever, I embarked on a natural healing journey.

Five years later, not only did I heal my thyroid, but I also freed myself from all medications. Now, I dedicate my time to helping other women reclaim their hormonal health naturally, especially as they approach their 40s and start to feel the unsettling shifts of perimenopause.

What is Perimenopause and Why It Hits Hard After 40

Perimenopause marks a transition towards menopause, where your body begins to make less estrogen. This usually starts in your 40s, but it can kick in earlier, bringing a host of not-so-pleasant symptoms. You might notice mood swings, weight gain, sleep problems, and often, it feels like your body just isn’t cooperating the way it used to. It’s not just you facing these changes; many women experience these as early whispers of menopause.

Understanding these symptoms in plain, non-medical terms can empower you to manage them more effectively. Remember, this phase doesn’t have to be a dreaded saga. With the right natural strategies, it’s absolutely possible to lessen these effects and regain control over your body’s new rhythm.

Benefits of Managing Hormones Naturally

When we start tweaking our lifestyle and diet, it’s like getting down to the nitty-gritty of what really affects our hormones. Think of it like this: consuming things like gluten, dairy, and sugar can stir up trouble in our bodies because they’re inflammatory—they get our body all worked up and cause swelling inside, which messes with our hormones. 

It’s similar to how sugar causes a sugar rush. When we eat these foods, our body has to pump out more insulin (that’s the stuff that helps manage our sugar levels) to keep up, and this can throw our hormones off balance.

And it’s not just what we eat; it’s also what we put on our bodies. Products packed with artificial fragrances and fluoride might make us smell nice and keep our teeth sparkly, but they can secretly disrupt our hormonal balance. By choosing natural alternatives, we’re not just slapping a bandaid over a wound to hide it. Instead, we’re pulling out the problem by its roots—like weeding your garden to help the healthy plants thrive. 

This approach doesn’t just mask the symptoms; it helps fix the issue for good, setting us on a path to genuine, lasting health.

Essential Natural Practices for Balancing Hormones During Perimenopause

When we are looking for effective dietary changes for hormonal balance during perimenopause one powerful step is to start incorporating phytoestrogens into your meals. These are natural compounds found in foods like flax seeds and sesame seeds that are rich in phytoestrogens, particularly lignans, which have been shown to help balance hormone levels. They’re not only great for estrogen support but also provide calcium, magnesium, and fiber, which are beneficial during perimenopause.

They’re kind of like your body’s own estrogen, but from plants, and they help keep your hormone levels more steady. This can be especially helpful during perimenopause when your body’s natural estrogen starts to decline.

Another key move is to increase your fiber and protein intake. Foods high in fiber, like vegetables, fruits, and whole grains, do more than keep you regular. They help manage your weight and can reduce hormonal swings. When you eat plenty of fiber and protein, your body gets better at handling sugar and keeping your insulin in check, preventing those big mood and energy crashes.

Removing inflammatory foods such as gluten, dairy, and processed sugars is crucial too. These foods can trigger your body’s stress responses and make hormonal symptoms worse. By cutting them out, you’re not just dodging temporary discomfort—you’re helping your body regain its natural balance for good.

Lifestyle modifications can play a critical role in managing the symptoms of perimenopause effectively. Here are some targeted changes that can help maintain hormonal balance and overall wellness during this transitional phase:

Regular Exercise for Hormonal Balance in Women Over 40

Engaging in regular physical activity is one of the most beneficial ways to manage perimenopause symptoms. Focus on a mix of cardiovascular exercises, strength training, and flexibility workouts. Resistance band exercises and using a rebounder which you can do at home, are particularly great for building strength and maintaining muscle mass, which tend to decrease with age and are low impact. 

I have an entire Fitness Over 40 module in my course The Longeivty Lifestyle Blueprint if you are anything like me and like to follow a comprehensive done-for-you plan! In short, my week is made up of 3 days of Strength Training and 2 days of (light or no running) Cardio, like the rebounder (my favorite), or a 2-mile brisk walk while listening to a good book or podcast. The key is to be out of breath but without the impact of running. 

Good Strength Training Over 40 Workout at home:  Get Strong In 30: FULL BODY Workout To Strengthen Muscle!

The rebounder I use at least twice a week and LOVE: Fitness Trampoline with Adjustable Handle Bar, Silent Trampoline Bungee Rebounder Jumping Cardio Trainer Workout for Adults

Here is a great rebounder workout at home: 15 Minute Low-Impact Rebounder HIIT Workout (beginner friendly) 

Stress Reduction Techniques to Balance Hormones in Women Over 40

High-stress levels can wreak havoc on your hormones. Incorporate stress-reduction practices such as yoga, meditation, or deep breathing exercises into your daily routine. These practices not only help reduce stress but also improve sleep quality and enhance your overall sense of well-being.

Some free YouTube videos to help:

Guided Meditation For Stress and Anxiety

Yoga To Reduce Stress | 30 Min Slow Flow – Relaxing Stretches

Box Breathing Relaxation Exercise | 5 Minutes Beginner Pace | Anxiety Reduction Technique

Quality Sleep is Key for Happy Hormones Over 40

Getting enough quality sleep is essential during perimenopause, as poor sleep can exacerbate other symptoms like mood swings and weight gain. Establish a soothing nighttime routine, avoid caffeine and heavy meals before bedtime, and create a comfortable, sleep-inducing environment in your bedroom.

Here are some of our favorite Sleep Hacking Tools:

• Sleep Masks: It is key to completely black out your sleep environment which can be really hard to do no days with all our plugins and devices having blue lights. We opt for a sleep mask that also blocks out sound, covering the ears, and is great if you suffer with migraines as it is cooling as well. 

Here is the one we use: iTHERAU Migraine Ice Head Wrap – Headache Relief Hat With Cold Compress for Sinus, Stress and Tension Relief

• Bluelight Blocking Glasses: The 2 hours before bed it is absolutely a must to own a good pair of Bluelight blocking glasses. We do our best to keep the lights in the house off, but we are still watching TV and have our phones out which both admit a lot of bluelight. Bluelight is what the sun puts off and it signals our brains that it is daytime, which is not what we want right before bed. If you have struggled for hours to fall asleep you are going to see a difference in using bluelight blockers 2 hours before bed without a doubt!

Here are the ones we use: THE SLEEP DOCTOR MICHAEL BREUS PHD Luminere Blue Light Blocking Glasses

If you are still struggling with your sleep I have an entire module in my course The Longevity Lifestyle Blueprint on Sleep, and there is also a great book I recommend called, “The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep”. 

Avoiding Foods that Cause Hormonal Issues in Women Over 40

As your body changes, it might become more sensitive to certain foods that can trigger symptoms like hot flashes or mood swings. Pay attention to how your body reacts to caffeine, alcohol, spicy foods, and high-sugar foods. Reducing or eliminating these can significantly improve your symptoms.

Water is also crucial for maintaining cellular health and assisting in detoxification processes. So many of us confuse thirst with hunger. Fun fact before water filters and being able to fill up your cup with water anytime you want, our ansisters used to get most of their water intake from food. That single in your brain that tells you, “Hey, I am hungry” is the very same signal for being thirsty so you can see where we would be confused.

One thing I recommend to all of my coaching students is when you feel that “I am hungry” signal drink a 32 oz glass of water and wait 30 minutes, then if you are still hungry it is really a hungry signal. But what you will find more times than not is you were just thirsty. Drinking adequate water can help manage symptoms of bloating and fatigue and is essential for overall health. You might even see a 5-10 pound weight loss just from this little tip alone!

You’re welcome.

An important note to mention here is to make sure you are using a good water filter that gets all the bad stuff out but puts the good stuff (like minerals) back in! 

Here is a link to the one we use: APEC Water Systems ROES-PH75 Essence Series Top Tier Alkaline Mineral pH+ 75 GPD 6-Stage Certified Ultra Safe Reverse Osmosis Drinking Water Filter System

Implementing these lifestyle changes can significantly aid in smoothing the transition through perimenopause, leading to improved hormonal balance and a better quality of life.

Key Supplements for Women Over 40 & Hormonal Balance

As women enter their 40s and begin navigating the shifts of perimenopause, certain supplements can be incredibly helpful in maintaining hormonal balance and overall health. Here’s a rundown of key supplements that are particularly beneficial:

• Vitamin D: Often deficient in many adults, Vitamin D is crucial for more than just bone health. It supports immune function, mood regulation, and hormonal balance. Supplementing with Vitamin D can be especially important during the darker months or if you have limited exposure to sunlight.

Here is the one I use, please be picky and research vitamines they are not all created equal and you often get what you pay for: Dr. Mercola Vitamins D3 & K2

• Magnesium: Magnesium plays a vital role in over 300 enzymatic reactions in the body, including those necessary for hormone production. It can help alleviate symptoms such as sleep disturbances, mood swings, and muscle cramps that are common in perimenopause.

Here is the one I use: Dr. Mercola Magnesium L-Threonate

• Omega-3 Fatty Acids Krill Oil: These essential fatty acids are critical for heart health, which is a concern as estrogen levels decline. Omega-3s, found in fish oil or algae supplements, help reduce inflammation and can also improve mood and cognitive function.

Here is the one I use: Dr. Mercola Krill Oil for Women

• B-Complex Vitamins: A B-complex supplement that includes B6, B12, and folate can help improve energy levels and brain function. These vitamins are also crucial for maintaining proper metabolism and reducing feelings of fatigue and lethargy.

Here is the one I use: Dr. Mercola Vitamin B Complex

• Probiotics: Gut health is linked to overall health, including hormonal balance. Probiotics help maintain a healthy gut microbiome, which can improve digestion, reduce inflammation, and support immune function.

Here is the one I use: Dr. Mercola Complete Probiotics 70 Billion CFU

• Adaptogens: Herbs like Ashwagandha, Rhodiola, and Maca can help the body adapt to and manage stress, which is vital since stress can exacerbate hormonal imbalances. These adaptogens support adrenal health and can help stabilize mood and energy levels.

Incorporating these supplements can provide a supportive boost to your body’s natural processes, especially during the transitional phase of perimenopause. Always consult with a healthcare provider before starting any new supplement to ensure it’s appropriate for your health needs and circumstances.

Important note. As I mentioned above please do your own research when purchasing supplements. Not all supplements are created with the same quality control standards and many of them you can find in stores like Walmart, CVS, or even health food stores like Whole Foods are a total waste of money. I have researched and used for almost 20 years Dr. Mercola supplements and love them, but I would always encourage you to still do your own research. 

Hormonal Balance for Women Over 40 Related Posts to Check Out Next

The Power of the Longevity Lifestyle Blueprint in Overcoming PCOS

How I Dropped 50+ Pounds and Have KEPT IT OFF, Understanding Hormonal Weight Gain

#1 REASON DIETS FAIL Why Diets Are Making You Fat….

Join our community of vibrant women mastering their health naturally! 

Subscribe today and get exclusive access to my free 5-Day Longevity Lifestyle Kickstarter Course.