Hormonal Balance in Women: Expert Recommendations on Nutrition, Sleep, and Lifestyle 0 8

Hormones are biochemical regulators that affect metabolism, reproductive function, mood, and immunity. Their levels fluctuate with age, and understanding these changes helps to adapt daily habits to maintain health.

Age Stages and Hormonal Features

20+

At this age, estrogen and progesterone levels are usually high, metabolism is fast, and the cycle is stable. However, chronic stress, lack of sleep, or extreme diets can disrupt the balance and cause PMS, acne, and mood swings. It is recommended to normalize sleep, avoid calorie deficits, and maintain physical activity.

30+

Progesterone may gradually decrease, which affects sleep, mood, and weight. Magnesium, vitamin B6, regular strength training, and checking thyroid function and ferritin levels are important—deficiencies of which are often masked by fatigue.

40+ and Perimenopause

Fluctuations in hormone levels become pronounced—hot flashes, insomnia, and weight changes manifest. Attention should be paid to the liver (the organ that metabolizes hormones): fiber, omega-3 fatty acids, and moderate exercise can help alleviate symptoms. If necessary, consulting a doctor about menopausal hormone therapy is possible.

50+ and Menopause

After the cessation of the cycle, estrogen levels are consistently low, which affects bones, skin, and mood. Protein, strength training, vitamin D, calcium, and magnesium are recommended to maintain muscle mass and bone health.

It is also important to remember: regardless of age, there are universal factors that continuously support hormonal health:

• Quality sleep (7-8 hours). Poor sleep is associated with disruptions in hormone production, including cortisol and insulin.

• Balanced nutrition. A diet rich in healthy fats, protein, fiber, and antioxidants promotes hormone regulation, while excess sugar and processed foods can disrupt it.

• Stress management. Chronic stress increases cortisol levels and affects reproductive hormones; breathing techniques, meditation, or yoga help reduce this effect.

• Physical activity. Regular moderate exercise improves insulin sensitivity and helps normalize hormone levels.

• Limiting exposure to endocrine disruptors. Chemicals from plastics, pesticides, and synthetic fragrances can interfere with the hormonal system.

...Maintaining women's hormonal balance is not a one-time task but a process that includes regular self-care at all stages of life. Although age-related changes are inevitable, attention to sleep, nutrition, stress, and physical activity helps minimize unpleasant symptoms and improve quality of life. Consulting with a doctor is beneficial for developing a personalized health strategy, especially during periods of hormonal changes.