As we get older, our bodies change, and one big change is shifting hormone levels. Women go through menopause, and men usually see a slow drop in testosterone. These shifts can cause symptoms like hot flashes, mood swings, lower sex drive, and loss of muscle. But with the right approach, you can manage these changes and age well.
Here are practical tips to help you handle hormonal shifts and keep your energy and health.
1. Embrace a healthy diet
Eating a balanced diet helps regulate hormones and supports overall health. Focus on whole, nutrient-rich foods: fruits, vegetables, lean proteins, and healthy fats. A rainbow of fruits and vegetables gives you a mix of vitamins, minerals, and antioxidants. Choose lean proteins like fish, poultry, and legumes to keep muscle and support hormone production. Healthy fats — olive oil, seeds, nuts, and avocados — help make hormones and lower inflammation.
2. Stay active
Regular exercise supports hormone balance and general health. Mix cardio and strength training to boost metabolism, protect bone density, and lower the risk of age-related conditions. Aim for about 150 minutes of moderate activity each week. If you’re just starting, go slow and build up. Pick activities you enjoy — dancing, hiking, or sports — so exercise becomes a lasting habit.
3. Manage stress
Long-term stress can throw hormones off balance by raising cortisol, which affects estrogen, progesterone, and testosterone. This can cause mood swings, tiredness, weight gain, and lower libido. Try stress-relief practices like yoga, deep breathing, or meditation to keep cortisol in check.
4. Get enough sleep
Good sleep is key for hormone regulation and recovery. Many hormones are made and balanced while you sleep, so poor sleep can lead to weight gain, insulin resistance, and weaker immunity. Aim for 7–9 hours nightly and keep a regular sleep schedule — go to bed and wake up at the same times, even on weekends.
5. Consider hormone replacement therapy (HRT)
For some people, hormone replacement therapy can ease strong symptoms. HRT replaces hormones that have declined — for women, usually estrogen and progesterone; for men, sometimes testosterone. In women, HRT can reduce hot flashes, night sweats, vaginal dryness, and mood swings, and may help prevent bone loss. For men, testosterone therapy can boost sex drive, strength, and energy. HRT has risks and benefits, so talk with your healthcare provider to decide what’s right for you.
6. Explore natural supplements
Some natural supplements may help with hormone-related symptoms. Black cohosh and evening primrose oil are commonly used for menopause symptoms. Androsurge is sometimes used as an estrogen blocker to support healthy testosterone levels in men. Always check with your healthcare provider before starting supplements to avoid interactions or problems with existing conditions.
7. Maintain a healthy weight
Carrying extra body fat can affect hormones. Fat tissue makes estrogen, so excess weight can raise estrogen levels in women, contributing to heavy periods, breast tenderness, and higher cancer risks. In men, extra fat can turn testosterone into estrogen, which can lower libido, cause erectile issues, or lead to enlarged breast tissue. Keep a healthy weight through balanced eating and regular exercise.
8. Seek support
Hormonal changes can be hard emotionally and physically. You don’t have to go through it alone. Talk with friends, family, or a therapist if you feel overwhelmed, anxious, or down. Sharing your experience can help you cope and find new ways to manage.
Aging and hormone changes are natural. By eating well, staying active, managing stress, getting good sleep, and seeking help when needed, you can navigate these changes with strength and grace.