Are You 35+? The Top 5 Hormonal Changes You Need to Know About
Estimated Reading Time: 5 minutes
|Aging is a natural part of life, but it brings some unexpected changes. One day, you feel great, and the next, you're tired, moody, or gaining weight without reason. What's happening? Often, it's your hormones.
By your mid-30s, your body starts to shift. These hormonal changes can impact your mood, sleep, skin, energy levels, and metabolism. They don't happen overnight, but over time, you may not feel like yourself.
The good news? You can take control. In this post, we'll break down the five key hormonal changes between ages 35 and 49 and how to support your body through them. Small steps can help you feel balanced, strong, and more like you again.
Hormonal Changes You Must Not Ignore: Top 5 Between 35-49
Between your mid-thirties and late forties, your body goes through several hormonal changes. Understanding them can help you maintain a balanced perspective
Let's examine the top 5 changes to be aware of during this phase.
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Estrogen Changes
(The Hormone in Charge of Mood, Skin and More)
As your body reaches perimenopause (the transition to menopause), estrogen levels start to fluctuate. You need estrogen to keep your reproductive system working, your mood stable, your skin healthy and supple, and even your bones dense.
When estrogen levels drop, you might notice hot flashes, mood swings, vaginal dryness, or even changes in skin, like added wrinkles or dryness. In your mid-thirties or early forty, this change often begins.
Some women only experience mild symptoms, but these changes are more noticeable for others and can affect their daily lives.
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Declining Progesterone Levels
(The Relaxing Hormone)
Progesterone, the hormone that helps regulate your menstrual cycle, starts to decline as early as 35. Declining progesterone can lead to insomnia, mood swings, and even heavier or irregular bleeding.
Progesterone is also the sleep-inducing hormone, the relaxation hormone, so when it drops, many women start to feel insomnia and anxiety and/or just feel restless.
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Declining Testosterone Levels
(And Not Just for Men—Women Want It, Too!)
Although testosterone is considered a "male hormone," it's equally essential for women. Your testosterone levels start to decline around the mid-thirties. This shift can cause a decline in energy, muscle mass, and libido.
Women may also find they feel less confident or experience mood fluctuations. Although this is a natural part of aging, it can be annoying when you begin to feel less "like yourself."
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Thyroid Hormones and Metabolism
(Your Body's Metabolism Supervisors)
Your thyroid controls metabolism, energy, and mood. But during your 40s and 50s, as estrogen levels drop, thyroid function can shift, too. This can lead to tiredness, weight changes, and mood swings often mistaken for menopause symptoms.
Why? Because estrogen affects thyroid cells. So, when estrogen falls, it may throw off your thyroid, making both conditions feel similar.
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Cortisol and Stress Management
(The Stress Hormone That Impacts Everything)
Cortisol helps your body manage stress, but during perimenopause, it can become unbalanced. This shift combined with falling estrogen and progesterone can heighten stress, worsen sleep, and leave you feeling exhausted or anxious.
That's because estrogen usually helps keep cortisol in check. As it declines, cortisol rises more easily, amplifying common menopause symptoms like brain fog, weight gain, and mood swings.
Stressful days feel even heavier during this phase, and your body's usual coping mechanisms may not work the same way.
Now that you know how your hormones shift after 35, let's explore how to manage each one. Small, mindful steps can help you feel more balanced, energized, and in control during this phase of life.
What Can You Do to Restore Hormone Balance After Age 35?
Here are some simple tips you can adopt to help manage each hormone better. Take a moment to go through them one by one and see what fits your lifestyle.
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Guide to Estrogen Changes:
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Consume a Balanced Diet: Foods such as soy, flaxseeds, and chickpeas can be beneficial in keeping estrogen levels.
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Do Regular Exercise: Cardio and strength training help to balance the hormones and maintain a healthy weight as well.
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Reduce Stress: Hormone changes can be exacerbated by too much stress. Engage in stress-relieving habits like yoga, meditation, or just walking in nature.
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Tips for Easing the Decline of Progesterone
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Practice Relaxation: Mindfulness and meditation can help lessen anxiety and improve sleep.
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Get Enough Magnesium: Leafy green vegetables, fruits, and nuts are high in magnesium and can boost progesterone and improve sleep.
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Herbs: Some herbals like chasteberry and maca root may help support progesterone levels during perimenopause.
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Support for Healthy Testosterone Levels:
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Resistance training: Lifting heavy things can increase testosterone.
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Sleeping Enough: Evidence shows that sleep deprivation negatively impacts testosterone levels, so be sure to get 7-8 hours of sleep every night.
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Healthy fats: Foods such as avocado, olive oil, and nuts are crucial for hormone production.
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Tips to Protect Thyroid Health:
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Eat Iodine-rich Foods: Fish, seaweed, and dairy represent some iodine-rich foods that support the thyroid.
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Goitrogens: Foods such as soy, cabbage, and broccoli (in large amounts) can affect thyroid function.
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Have Your Thyroid Checked: If you're tired, gaining weight, or having mood changes, it's reasonable to request thyroid testing from your doctor.
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Support Adrenal Health (Cortisol Control)
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Stress Less: Activities such as deep breathing, yoga, or walking through nature can decrease cortisol.
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Avoid Stimulants: Reducing your caffeine and sugar intake can keep your adrenal glands from overloading.
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Try Adaptogens Adaptogenic herbs such as Ashwagandha, Rhodiola, and Holy basil may help with adrenal function and balance out the stress response.
Concluding Remarks
Managing hormonal shifts in your 30s and 40s can be tricky, but awareness is your superpower. These changes are normal; not a life sentence. With the right habits in food, sleep, movement, and stress, you can feel like yourself again.
Whether you're just starting or deep into this phase, your choices now shape your future well-being. Most importantly, be kind to yourself. You have what it takes to adapt, thrive, and feel good in your skin. You've got this!
Disclaimer: This information is of a general educational nature and is not intended to be a substitute for professional medical advice. You are advised to reach out to your physician for appropriate guidance.
References
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Pataky, M.W., Young, W.F. and Nair, K.S. (2021) 'Hormonal and metabolic changes of aging and the influence of lifestyle modifications,' Mayo Clinic Proceedings, 96(3), pp. 788–814. https://doi.org/10.1016/j.mayocp.2020.07.033.
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Perimenopause - Symptoms and causes (no date). https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666.
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PharmD, J.C. (2023) Low progesterone: Symptoms, causes, and treatments. https://www.medicalnewstoday.com/articles/low-progesterone-symptoms#causes