How to cope with hormonal imbalance after the age of 40 ?

From the age of 40 onwards, many women enter an important phase of transition, often linked to premenopause or perimenopause, marked by hormonal imbalance. This change can lead to symptoms such as hot flushes, night sweats, sleep disturbances and vaginal dryness, affecting their quality of life. This imbalance is caused by a drop in estrogen and progesterone production, signalling the impending end of fertility.

The fragile hormonal balance of women in midlife

A woman’s forties are often marked by a fragile hormonal balance, a phase known as premenopause or perimenopause. This period is characterized by a hormonal imbalance due to a progressive decrease in estrogen production by the ovaries, often resulting in an unbalanced estrogen to progesterone ratio. These hormonal fluctuations can lead to several key symptoms.

See our special report on premenstrual syndxrome.

This hormonal imbalance can result in irregular menstrual cycles, with either heavy or light periods, and variations in menstrual flow. You may experience heavier periods with the appearance of clots, or conversely, lighter cycles of shorter duration.

In addition to physiological changes, midlife is often a busy time for women, with increased work and family responsibilities, which can increase stress and influence hormonal balance. The stress, mental load and physiological changes associated with premenopause can affect various aspects of health, whether physical, psychological or emotional.

To mitigate these effects, it’s essential to maintain a healthy lifestyle. A balanced diet, rich in fruit, vegetables and whole grains, regular physical activity, and effective stress management through practices such as yoga or meditation, can help reduce the symptoms of hormonal imbalance and improve overall quality of life.

The main causes of hormonal imbalance after the age of 40

Premenopause: a natural but complex stage

Premenopause, also known as perimenopause, is a time of hormonal transition marking the gradual reduction of fertility in women. During this phase, estrogen and progesterone production declines, resulting in significant hormonal fluctuations. These variations can lead to irregular menstrual cycles, heavy or light periods, accompanied by symptoms such as hot flushes and night sweats.

This natural transition, though essential, can be complex to navigate, with a significant impact on women’s health and well-being.

The influence of stress on hormones

Stress is a key factor that can disrupt hormonal balance as early as age 40. Chronic stress affects the production of hormones such as cortisol, insulin and thyroid hormones. Cortisol, known as the stress hormone, can disrupt the regulation of other hormones, notably estrogen and progesterone, aggravating premenopausal symptoms.

What’s more, stress can exacerbate sleep disorders, fatigue and mood swings, making this period even more trying.

Impact of lifestyle and diet

Lifestyle and diet play an essential role in maintaining hormonal balance. A diet rich in sugar, saturated fats and processed foods can impair metabolism and aggravate hormonal symptoms.

Conversely, a balanced diet rich in fruit, vegetables, whole grains and high-quality proteins can help stabilize hormone levels and reduce premenopausal symptoms. Regular physical activity and effective stress management, such as yoga or meditation, are also beneficial for hormonal balance.

The effect of endocrine disruptors on the body

Endocrine disruptors, chemical substances that interfere with the endocrine system, can have deleterious effects on health. Present in certain chemicals, pesticides and synthetic materials, they can mimic, block or disrupt natural hormones. Exposure to these substances is linked to various hormonal disorders, such as infertility, precocious puberty and hormone-dependent cancers, as well as chronic pathologies such as obesity and diabetes.

Minimizing exposure to these substances, by opting for safe products and adopting an environmentally-friendly lifestyle, is essential to preserving hormonal health.

Signs of hormonal imbalance at age 40

Menstrual irregularities and cycle disorders

By the age of 40, women can experience marked menstrual irregularities due to hormonal fluctuations. These disturbances can take the form of longer or shorter menstrual cycles, heavy or very light periods, or even no periods at all (amenorrhea). These abnormalities are often the result of variations in estrogen and progesterone levels, typical of the premenopause or perimenopause.

Chronic fatigue and sleep disorders

Persistent fatigue and sleep difficulties are common symptoms in women over 40 suffering from hormonal imbalance. Prolonged stress, hormonal variations and hot flashes can interrupt sleep, causing insomnia, frequent night-time awakenings, and a feeling of intense fatigue despite seemingly restful sleep.

These symptoms can reduce the ability to concentrate, complicate the performance of daily tasks, and have a negative impact on quality of life.

Mood swings and anxiety

Mood swings and anxiety are common indicators of hormonal imbalance at this stage of life. Hormonal changes can lead to mood swings, irritability and anger, as well as episodes of anxiety or depression. These emotional disturbances can be exacerbated by ongoing stress and other physiological changes associated with premenopause.

Weight gain and fat distribution

Weight gain and changes in body fat distribution can signal a hormonal imbalance. Hormonal adjustments can lead to unexpected weight gain, mainly localized around the abdomen, and a redistribution of fat throughout the body.

These changes are often accompanied by difficulties in losing weight, despite a balanced diet and regular physical activity.

Libido problems and vaginal dryness

Libido problems and vaginal dryness are common in women over 40 suffering from hormonal imbalances. A drop in estrogen levels can lead to vaginal dryness, making intercourse uncomfortable and reducing libido. In addition, vaginal atrophy, which can also occur during this period, can cause tingling, itching and pain during intercourse.

Sore breasts

Hormonal changes can cause breast pain. This symptom, called mastodynia, is due to fluctuating estrogen and progesterone levels. This type of pain often becomes more intense during the second half of the menstrual cycle.

Physical transformations

As women approach their forties, they experience striking physical transformations, mainly due to the hormonal and metabolic changes of premenopause. These changes affect various aspects of their physiology and appearance.

• One of the most obvious changes is the evolution of the silhouette: the drop in estrogen levels and the reduction in growth hormone production lead to a reduction in muscle mass in favor of an increase in fat mass, especially around the waist and abdomen. This redistribution of fat towards a more android silhouette increases the risk of developing cardiovascular disease.

• Skin and mucous membranes are also affected: Skin becomes thinner and drier, and signs of aging such as wrinkles and folds become more visible, especially around the eyes and mouth. Mucous membranes, including those in the vaginal area, lose elasticity and moisture, which can cause vaginal dryness and pain during intercourse.

• Hair and nails also undergo changes: Hair may become drier and more fragile, and hair loss may intensify. Nails may become more brittle.

Reduced pigmentation can also lead to the appearance of white or graying hair.

• Bone density also decreases: as estrogen levels fall, the risk of osteoporosis increases. Regular physical activity, particularly weight-bearing and weight-training exercises, can help maintain or improve bone density and prevent osteoporosis.

• Breasts also undergo transformations: becoming less firm and more fibrous, a direct consequence of hormonal fluctuations and the loss of fat and muscle tissue.

Natural and medical solutions for balancing your hormones at 40

Dietary adjustments to promote hormonal balance

A balanced diet is fundamental to maintaining hormonal balance. We recommend a diet rich in fruit, vegetables, whole grains and high-quality proteins.

• Eat leafy green vegetables and antioxidant-rich fruit.
• Include lean protein sources such as chicken, fish and legumes.
• Avoid processed and sugary foods.
• Drink enough water to stay hydrated.
• A high intake of omega-3s, found in oily fish and nuts, helps reduce inflammation and improve hormonal balance.
• Foods rich in vitamin B6, magnesium and calcium play an important role in energy metabolism and hormone regulation.

Adapted physical activity and stress management

Regular exercise is essential for maintaining hormonal balance and managing premenopausal symptoms. Activities such as walking, yoga or swimming are beneficial for reducing stress, improving sleep and maintaining good muscle and bone health. Physical activity also helps regulate insulin and prevent osteoporosis.

Stress management, through meditation, yoga or deep breathing, is essential. These practices help lower cortisol and promote emotional and nervous balance, improving stress resistance and overall well-being.

Effective dietary supplements and medicinal plants

Certain supplements and medicinal plants, such as chasteberry, are known to regulate hormones naturally and relieve menopausal and premenopausal symptoms. Wild yam and alchemilla are also recommended for menstrual comfort and hormonal balance.

At MiYé, we recognize the benefits of certain supplements and medicinal plants, such as chasteberry, wild yam and alchemilla, which are often recommended for menstrual comfort and hormonal balance.

However, due to their potential hormonal effect and possible contraindications, we have chosen to exclude these ingredients from our formulations. At MiYé, we prefer natural, safe alternatives, such as adaptogenic plant extracts and targeted nutrients, which support hormonal balance without negative impact.

When to consult a specialist: hormone tests and medical treatments

In the event of persistent or worsening symptoms of hormonal imbalance, consultation with a women’s health specialist is essential. A gynecologist or endocrinologist can perform hormone tests to assess levels of estrogen, progesterone and other hormones, enabling an accurate diagnosis and the development of a suitable treatment plan.

It is also essential to monitor bone and heart health, particularly in the event of major hormonal fluctuations. Certain hormones play a key role in maintaining bone density and cardiovascular function. Checking these aspects with a health professional helps to anticipate the risk of osteoporosis or cardiac complications, and to adapt management accordingly.

Conclusion

Premenopause and menopause are key periods in a woman’s life, marked by significant hormonal changes and a variety of symptoms. It’s essential to recognize that while these transitions are natural, they can be managed through lifestyle adjustments, a balanced diet and regular physical activity. Hormonal changes, particularly the drop in estrogen and progesterone levels, can cause symptoms such as hot flushes, night sweats, vaginal dryness and sleep disturbances.

By adopting a healthy lifestyle, fortifying your diet with essential nutrients and managing stress effectively, you can better manage this period of change. Don’t hesitate to consult a healthcare professional if symptoms persist or intensify, as hormonal and non-hormonal treatments are available to relieve the discomforts associated with premenopause and menopause.

Take proactive steps to preserve your hormonal balance and overall well-being. With the right strategies and the necessary support, you can approach this phase of your life with confidence and health.

Sources :

1. https://ressourcessante.salutbonjour.ca/healthfeature/gethealthfeature/vos-40-ans-un-guide-de-sante-a-lintention-des-femmes
2. https://www.msdmanuals.com/fr/accueil/probl%C3%A8mes-de-sant%C3%A9-de-la-femme/troubles-menstruels-et-anomalies-du-saignement-vaginal/absence-de-r%C3%A8gles
3. https://www.inserm.fr/dossier/menopause/
4. https://www.helsana.ch/fr/blog/corps/connaissance-du-corps/menopause.html