The Midlife Hormone Rollercoaster: Navigating Your Body’s Chemical Chaos

Remember when you could pull an all-nighter, survive on coffee and pizza, and still zip up your favorite jeans the next morning? Ah, the glory days of our 20s and 30s. But now? Now you’re lucky if you can look at a carb without feeling bloated.

Welcome to the wild world of midlife and hormonal challenges. It’s a bit like trying to ride a unicycle… on a tightrope… while juggling… over a pit of hangry alligators. 

So, you know, just your average Tuesday.

If you’re over 40 and feeling like your body’s declared mutiny, I totally get it. Those mood swings, stubborn belly fat, and “where did I put my keys?” moments aren’t just annoying coincidences – they’re often the result of your hormones throwing an epic midlife crisis party (and guess what? You’re the reluctant host).

But before you resign yourself to a future of elastic waistbands and Post-it note reminders (although, let’s be real, both are pretty fabulous), let’s dive deep into what’s really going on with your hormones. Because knowledge is power – and it might just be the key to getting off this crazy hormone roller coaster.

Hormone Havoc: More Than Just Age

Newsflash: Hitting the big 4-0 (or 5-0, or 6-0) comes with some hormonal changes. But age isn’t the only culprit behind your midlife mayhem. There’s a complex interplay of factors that can turn your once-stable hormone levels into a chemical mosh pit.

These factors include environmental toxins, chronic infections, nutrient deficiencies, and stress/trauma. Each can create inflammation, gut microbiome disturbances, and hormone imbalances that throw you off, accelerate aging, and worsen symptoms.

Let’s explore these factors and what we can do to calm the chemical chaos.

Environmental Factors: Hidden Hormone Disruptors

While we often focus on internal hormonal changes, external factors can play a role in disrupting our hormonal balance as well. For instance, endocrine disruptors can mimic or interfere with our natural hormones. Phthalates, for example, found in many plastics can mimic estrogen and disrupt the endocrine system. 

Another sneaky culprit? Heavy metals. Lead and mercury have been shown to interfere with the body’s stress hormones, disrupting the endocrine system and impacting overall health and well-being.

Common sources of endocrine disruptors include:

• Plastics (especially those containing BPA)
• Pesticides and herbicides
• Flame retardants (which are basically everywhere, including your couch and car upholstery)
• Certain personal care products such as cosmetics and skincare items contain parabens and phthalates (because apparently, beauty is pain… and hormonal chaos)

Let’s dive deeper into some specific environmental toxins that can wreak havoc on our hormones:

1. Bisphenol A (BPA): BPA is found in plastic containers and can linings. It can mimic estrogen and disrupt thyroid function. The CDC conducted a study that found 93% of Americans have discernable levels of BPA in their urine.
2. Phthalates: These chemicals, found in personal care products and plastics, can interfere with testosterone production. Research has linked higher phthalate exposure to lower testosterone levels in men. (1)
3. Perfluoroalkyl substances (PFAS): These “forever chemicals” used in non-stick cookware and water-resistant clothing can disrupt thyroid function and have been associated with earlier menopause. (2)

One study found that women with higher levels of certain endocrine disruptors in their bodies experienced menopause an average of 2-4 years earlier than those with lower levels. (3) This suggests that environmental factors may influence not only our hormone levels but also the timing of major hormonal transitions.

Here are some tips to minimize exposure to endocrine disruptors:

• Instead of plastic, choose stainless steel or glass containers
• Opt for organic produce when possible
• Use natural cleaning products (I like Branch Basics and Truly Free for nontoxic bathroom, kitchen, living space, and laundry cleaning supplies)
• Read labels on personal care items and avoid those with parabens, phthalates, and triclosan

The Sex Hormone Shuffle: Estrogen, Progesterone, FSH, and Testosterone

Your reproductive hormones are the ones most people think of when they hear “midlife hormone changes.” And for good reason – they’re responsible for a lot of the classic symptoms of menopause and andropause.

Estrogen: The Ultimate Multitasker

For midlife women, estrogen levels start to decline in the years leading up to menopause. This doesn’t just affect your reproductive system – estrogen plays an important role in everything from bone health to brain function to skin elasticity. Maybe that’s why many women are born multi-taskers—we’re just following our estrogen’s lead. *wink*

That said, low estrogen can lead to a variety of menopausal symptoms, including:

• Night sweats and hot flashes (also known as vasomotor symptoms)
• Vaginal dryness
• Mood changes
• Decreased bone density (raising the risk of bone loss)
• Cognitive changes (finally, you found the root cause of that brain fog!)

Perimenopausal women often experience these symptoms as their bodies transition toward menopause. This stage is super fun for women because each month, we never know if missing our period is a sign of pregnancy or our ovaries shutting down.

The good news is that there are various treatment options available, from lifestyle changes to hormone replacement therapy. It’s worth chatting with your healthcare provider or OBGYN if the symptoms feel severe or are disrupting your life.

It’s interesting to note that the length of time you experience these symptoms can vary. Some women may have vasomotor symptoms for just a few months, while others might experience them for several years. A study published in JAMA Internal Medicine found that the average duration of hot flashes was 7.4 years. (4) So that’s something to look forward to (ugh).

Progesterone: The Calming Influence

Progesterone is often called the “relaxing” hormone. It helps balance estrogen and has a calming effect on the body. In midlife, progesterone levels often decline faster than estrogen, leading to estrogen dominance.

Low progesterone can cause:

• Irregular periods
• Increased PMS symptoms
• Sleep disturbances
• Anxiety

The menstrual cycle becomes increasingly erratic during the perimenopausal period, which can last for several years before the final menstrual period. This transition typically begins in a woman’s late 40s or early 50s.

To manage these changes, consider adopting a few lifestyle adjustments. For instance, get regular exercise, which can help balance hormones and reduce stress. You should also prioritize a healthy diet rich in whole foods, particularly those high in magnesium and vitamin B6, which support hormone balance. And incorporate relaxation techniques such as yoga, meditation, or deep breathing exercises to alleviate stress and improve sleep quality. Additionally, consider discussing hormone replacement therapy (HRT) or natural progesterone supplements with your healthcare provider. 

The goal is to find a personalized solution that suits your needs. Don’t just blindly follow what your girlfriends (or TikTok influencers) do. They have a different makeup than you do, so what works for them may not work for you—and vice versa.

Follicle-Stimulating Hormone (FSH): The Menopause Marker

As women approach menopause, levels of follicle-stimulating hormone (FSH) begin to rise. FSH is made by the pituitary gland and plays a crucial role in regulating the menstrual cycle and egg production (ovulation). As the ovaries age and their function declines, they produce less estrogen and progesterone, which triggers an increase in FSH levels because the body is attempting to stimulate the ovaries to produce more hormones. In other words, your brain has to work harder to tell your body to ovulate. Think of it like pressing the gas pedal on an old car and hearing the engine rev, but not getting much movement. 

FSH levels can be measured through a blood test and are often used as a marker for determining the stage of the menopausal transition.

As you likely know, a woman is considered to have reached natural menopause when she has not had a period for 12 consecutive months. The average age for this menopausal transition in the United States is 51, though it can happen anywhere from the late 40s to early 50s. (5)

Some women may experience premature menopause or early menopause, which occurs before the age of 40 or between 40-45, respectively. This can be due to various factors, including family history, certain medical conditions (such as autoimmune disorders), or lifestyle factors like smoking.

Unfortunately, you can’t force your body to produce more FHS, so your goal is to manage the side effects. For example, stay cool with layered clothing and fans for random hot flashes hits, maintain a healthy diet rich in phytoestrogens (like soy products) if approved by your doctor, and engage in regular exercise. 

You can also practice stress management techniques such as yoga and meditation, ensure you’re getting adequate hydration, and establish a consistent sleep routine. Yes, these are all basic tips, but you would be surprised just how many people know them… but don’t do them. They really do help.

Testosterone: The Silent Influencer

I like to call testosterone “the silent influencer” because its decline can quietly but significantly impact many aspects of health and well-being for both genders. 

Men experience a midlife hormonal shift known as andropause, similar to menopause in women. During andropause, testosterone levels gradually decline, typically starting around the age of 30 and continuing at a rate of about 1% per year. 

This testosterone decline can lead to various symptoms that affect men’s quality of life, including:

• Reduced libido
• Fatigue
• Depression or mood swings
• Decreased bone density
• Difficulty concentrating
• Sleep disturbances

A paper in the Journal of Clinical Endocrinology & Metabolism found that declining testosterone levels in men were associated with lower energy levels, decreased muscle mass, and increased body mass index. (6) When midlife hits, it’s easy to feel like your body decided to trade in your six-pack for a keg—without even asking your permission. Because the answer would be “no.”

And ladies, don’t skip this section! While we often think of testosterone as the “male” hormone, it plays important roles in women’s bodies, too. 

Women can experience the exact same symptoms as men when their testosterone drops in midlife, plus other issues, including:

• Thinning and dry skin
• Decreased sexual satisfaction
• Loss of motivation and confidence
• Hair thinning or loss
• Increased fatigue despite adequate rest

Men and women can adopt several holistic approaches to address declining testosterone in midlife. For instance, strength training can boost testosterone levels. A diet filled with lean protein, healthy fats, and whole grains is proven to support hormone health. Reducing alcohol consumption and avoiding smoking can positively impact testosterone levels. 

Consulting with a healthcare provider about natural supplements, such as vitamin D and zinc, may also be beneficial.

Here’s the thing… it’s not just your reproductive hormones that shift in middle age. Other hormones see what fun we’re having and want to join in too. 

That’s why it seems like everything’s going sideways all at once. Your metabolic, stress, and appetite hormones are similarly impacted, not to mention shifts in neurotransmitters. 

Let’s see what happens and what we can do about it.

Metabolic Hormones: Your Body’s Energy Regulators

Thyroid Hormones: Metabolic Maestros

Your thyroid gland is responsible for making the hormones that regulate your metabolism, energy levels, and even your mood. Thyroid issues become increasingly common in midlife, particularly in women.

An underactive thyroid (hypothyroidism) can cause:

• Fatigue
• Weight gain
• Cold intolerance
• Dry skin and hair
• Depression

An overactive thyroid (hyperthyroidism) can lead to:

• Unexplained weight loss
• Rapid heartbeat (heart palpitations)
• Heat intolerance
• Anxiety
• Insomnia

Here’s the kicker – your thyroid doesn’t operate in isolation. It’s intimately connected with your other hormones, particularly cortisol. High cortisol levels can suppress thyroid function, leading to a condition known as “thyroid resistance,” where your body produces enough thyroid hormone, but your cells can’t use it effectively. (7) Think of it like your thyroid decided to take an early retirement without informing the rest of your body.

Research published in JAMA Internal Medicine found that subclinical thyroid dysfunction becomes more common with age, affecting up to 10% of adults over 60. (8) “Subclinical” means the thyroid isn’t working quite right, but it’s not bad enough to cause noticeable symptoms yet. 

Insulin: The Blood Sugar Balancer

Insulin is in charge of regulating your blood sugar levels. In midlife, many people develop insulin resistance, where cells become less responsive to insulin’s effects. This can lead to chronically high blood sugar levels and, eventually, type 2 diabetes. One 2023 study found that insulin resistance increases with age, potentially due to changes in body composition and decreased physical activity. (9) 

Imagine your cells ignoring insulin’s knock on the door, leaving glucose stuck in your bloodstream. That’s insulin resistance. High blood sugar can cause immediate effects such as increased thirst and frequent urination, fatigue, blurred vision, and headaches. 

Over time, insulin resistance can cause:

• Weight gain, especially around the midsection
• Increased hunger and cravings
• Fatigue
• Cognitive issues
• Increased risk of heart disease
• Nerve damage

Insulin is interconnected with your other hormones. For example, high insulin levels can increase testosterone production in women (contributing to conditions like PCOS) and decrease testosterone in men. So even if you don’t think you’re at high risk for diabetes, keeping an eye on your insulin can have a trickle-down effect you should be mindful of.

Stress Hormones: Emergency Alert System Gone Haywire

Cortisol: The Stress Hormone That’s Stressing You Out

Cortisol is nature’s built-in alarm. Which is great when you need to outrun a bear, but not so much when you’re trying to get through a stressful work meeting without rage crying.

In midlife, cortisol can become a bit of a drama queen. Chronic stress, whether from work, relationships, or just the general chaos of life, can keep your cortisol levels perpetually high. This sends your body into survival mode, cranking up inflammation and potentially leading to a ton of different health issues – from anxiety and depression to autoimmune problems and even cancer and Alzheimer’s. In fact, medical research estimates that 75–90% of all disease is connected to stress. (10)

And when I say “stress,” I’m not even talking about the acute state of stress that makes us want to pull our hair out. The fact is, we are in such a regular state of low-grade fight-or-flight that most of us don’t even recognize we’re stressed… but our bodies do. This obliviousness isn’t just bad news for your cortisol levels—it can wreak havoc on your other hormones, too.

So, in hearing this, maybe you’re wondering why we’re all just so stressed out in our middle years.

Midlife is supposed to be the peak of our careers, the time when we’re making the most money. We’re supposed to feel like we’ve “made it,” and things are stable. 

Yet, many people in their 40s and 50s feel financially insecure. According to a 2022 report by the Federal Reserve, nearly 40% of adults can’t cover a $400 emergency without borrowing money or selling something—and a significant portion of these people are in their midlife years. 

Many of us midlifers are also behind in our retirement savings. According to a July 2024 Fidelity Investments report, half of Americans in their 50s have a median balance of $64,300 set aside for retirement. However, by your 50s, it’s recommended to have three-and-a-half to six times your salary saved. With an average annual salary of around $61,900, that means one would ideally have about $350,000 saved in various accounts by age 50. Yet, in actuality, we only have 18% of that. Yikes. No wonder we’re stressed about money and our future.

The cost of living has also risen significantly over the decades. Housing, healthcare, and education costs have skyrocketed, making it difficult for many of us to afford homes or save adequately for the future. Things just aren’t the way they used to be. And if you get frustrated hearing older people tell you that you should just buy something and stop renting… or stop ordering Starbucks or avocado toast if you feel stressed about finances, here’s a little fact to keep in your back pocket.

Let’s say your parents bought a home in 1975. It cost them $38,000, which was the median price in the U.S. that year. Adjusting for inflation, that would be $228,000 in today’s dollars. The median household income in 1975 was $14,020, so your parents would spend 2.7 times their income to buy that house. Yet today, the median home price in America is $420,000. This means that all things being equal, buying that same house today is closer to 5.3 times our annual income. This massive increase in housing costs is a significant stressor for Gen X, contributing to money worries. Financial strain is one of the top reasons behind our stress, which can elevate cortisol levels as we struggle to make ends meet and secure our futures.

As if that weren’t enough, career pressures intensify in midlife. Many of us are at the peak of our professional responsibilities: managing teams, dealing with higher stakes, and striving for promotions or maintaining our positions. The fear of job loss or not advancing can be a significant stressor. A Korn Ferry survey indicated that nearly two out of three professionals say they feel more stress at work now than they did five years ago.

Many of us are also having children later than our parents and grandparents did. Data shows first-time parents are now older than prior generations with many having children in their late 30s and into their 40s. A May 2024 USA Today report indicated that the average age of first-time mothers in the U.S. rose from 21 in 1972 to 27.5 in 2024. Parenting at an older age can be particularly stressful, as we juggle the demands of raising children with career and financial pressures.

As we age, health concerns begin to creep in. Midlife is a critical period for the onset of chronic diseases, like hypertension, diabetes, or arthritis, which can be a significant source of stress and anxiety. (11)

Plus, there are all the other stressors we experience on the regular. Add in the loss of parents (or the pressure of taking care of aging family members), social media-induced FOMO, body image issues, and the general “I can’t keep up like I used to” feeling, and you’ve got a perfect storm of stress.

If you feel like this, you’re certainly not alone. We all feel this way. 

Well, unless you’re Leo DiCaprio on a superyacht with a 19-year-old model girlfriend. But I’m sure he has other sorts of stress we simply can’t imagine. (Right?)

Anyway… as we enter midlife, our bodies also undergo several biological changes that affect how we produce and respond to cortisol. 

Research indicates that the hypothalamic-pituitary-adrenal (HPA) axis, which controls cortisol production, becomes less efficient with age. This inefficiency can lead to higher baseline levels of cortisol and a slower return to normal after a stressful event.

Additionally, midlife hormonal changes, particularly in women undergoing perimenopause and menopause, can interact with cortisol levels. The decline in estrogen and progesterone can exacerbate the effects of cortisol, leading to increased anxiety, mood swings, and weight gain around the abdomen.

High cortisol can:

• Interfere with thyroid function
• Decrease sex hormone production
• Contribute to insulin resistance
• Increase abdominal fat storage (hello, muffin top!)

A study found that chronic stress and elevated cortisol levels corresponded with higher visceral fat in middle-aged adults. (12) It’s like your body’s saying, “Oh, you’re stressed? Here, have some extra padding around your midsection. You’re welcome.”

Appetite Hormones: The Hunger Games

When it comes to midlife hunger changes, I do not volunteer as tribute.

Remember when you could trust your body to tell you when it was hungry or full? Those were the days. 

In midlife, the hormones responsible for regulating hunger and satiety – leptin and ghrelin – can start to malfunction.

Leptin is supposed to signal fullness, while ghrelin stimulates hunger. But in midlife, especially if you’re carrying extra weight, you can develop leptin resistance. This means your brain doesn’t get the “I’m full” message, leading to overeating and weight gain. It’s like your internal fuel gauge is stuck on empty, even when your tank is full.

Ghrelin, on the other hand, can become overactive, constantly telling you to eat, eat, eat. This hormonal mismatch can leave you feeling hungry all the time, even when you’ve just eaten a satisfying meal.

Research shows that sleep problems, common in midlife, can increase ghrelin levels and decrease leptin levels, potentially contributing to weight gain. (13) It’s a vicious cycle – you’re tired, so you eat more, which can lead to weight gain, which can disrupt your sleep… and round and round we go.

Neurotransmitters: Your Brain’s Chemical Messengers

While not technically hormones, neurotransmitters play a crucial role in your mood, cognition, and overall well-being. And guess what? They’re intimately connected with your hormones. Let’s get into the ones that wreak the most havoc in our midlife journey.

Serotonin: The Mood Stabilizer

Serotonin is often called the “happy hormone” (even though it’s technically a neurotransmitter). It plays a crucial role in mood regulation, sleep, and appetite control.

In midlife, serotonin levels can fluctuate, contributing to mood swings, depression, and sleep issues. But here’s something you might not know – about 95% of your body’s serotonin is produced in your gut, not your brain. (14) This is why gut health is so crucial for mental health.

Research published in the peer-reviewed journal, Biogerontology, found that serotonin levels tend to decline with age, potentially contributing to increased rates of depression in older adults. (15) Think of it like your brain’s happiness dimmer switch slowly being turned down.

To support healthy serotonin levels, focus on creating a healthy gut environment with a diet that includes fermented foods and probiotics. additionally, regular exercise and exposure to natural sunlight can boost serotonin production, and practicing mindfulness or meditation can help regulate mood and sleep patterns.

Dopamine: The Reward Chemical

Dopamine is the brain’s reward chemical. It is responsible for motivation, pleasure, and focus. In midlife, dopamine levels can drop, contributing to issues like decreased motivation, difficulty concentrating, and decreased libido.

One study found that dopamine function declines by about 10% per decade from early adulthood. (16) This dip in dopamine means we are more likely to seek out quick, easy sources of pleasure and reward, rather than dealing with demanding, brain-powered tasks. No wonder Netflix binges are more appealing than tackling your to-do list.

To enhance dopamine levels, engage in activities that naturally boost dopamine, such as regular exercise, especially high-intensity interval training (HIIT), spending time in nature, and pursuing new and rewarding hobbies. Eating a diet rich in tyrosine, an amino acid found in foods like almonds, avocados, and bananas, can also help.

Oxytocin: The Bonding Hormone

Oxytocin is often called the “love hormone” or “cuddle chemical.” It is crucial role in social bonding, trust, and even pain perception. In midlife, oxytocin levels can decline, potentially contributing to feelings of social isolation or decreased empathy.

Research in the Frontiers in Psychology journal suggests that oxytocin may play a role in healthy aging, with higher levels associated with better social functioning and well-being in older adults. (17) 

Interestingly, a 20-second hug has been shown to release oxytocin, strengthening social bonds and reducing stress. So yeah, go ahead and enjoy those weekly brunch dates with your besties – they’re feeding your oxytocin needs!

Endorphins: Your Natural Pain Killers

Endorphins are your body’s natural painkillers and mood elevators. They’re responsible for the “runner’s high” and play a crucial role in managing pain and stress. In midlife, endorphin production can decrease, which can lead to increased pain sensitivity and mood issues.

One study found that regular exercise can help maintain endorphin levels as we age, potentially explaining the mood-boosting effects of physical activity. (18) Turns out that post-workout glow isn’t just from sweating – it’s your endorphins doing a happy dance.

GABA: The Chill Pill of Neurotransmitters

GABA (gamma-aminobutyric acid) is essentially your brain’s natural tranquilizer. It helps regulate mood, reduce anxiety, and promote relaxation. In midlife, GABA levels can decline, potentially contributing to increased stress and sleep issues. One study found that GABA levels in the brain decrease with age, which may explain why some of us become more anxious as we get older. Reduced GABA has also been linked with cognitive decline. (19) 

To support healthy GABA levels, try incorporating yoga or meditation into your routine, or consider supplements like magnesium or l-theanine, which can help boost GABA activity. You can also try float therapy (AKA: sensory deprivation tanks). Float therapy has been shown to increase GABA levels. Research has demonstrated that just a one-hour float session significantly reduced anxiety and increased serenity. (20) For something you can do at home, practice progressive muscle relaxation (PMR). This technique involves tensing and relaxing different muscle groups in sequence. Research indicates that PMR can increase GABA levels and reduce stress. (21)

Strategies to Navigate the Midlife Hormone Havoc

A midlife crisis isn’t just about buying a sports car or suddenly taking up skydiving. It’s a very real biological phenomenon that affects hormone levels and overall well-being. And yes, feeling the change and coming to terms with our own mortality can have us wanting to make wild “recapture our youth” decisions. But don’t worry, I’ve got you. There are simple, effective strategies that don’t involve “finding yourself” at an Ayahuasca retreat in Costa Rica or running off to Vegas with your Gen Z secretary. (I’m trying to see how many midlife crisis tropes I can put into one paragraph. How’d I do?)

Let’s explore some good-for-you ways to regain hormonal balance and vitality. 

1. Optimize Your Detoxification Pathways

In our toxin-laden world, supporting your body’s natural detox processes is crucial. This goes beyond just drinking green juice.

There are many ways you can help fortify your body against the effects of toxins:

• Work with a functional health practitioner to identify the specific toxins affecting your health. We have access to advanced testing, which allows us to see the exact toxins and their levels affecting you. We can then design personalized protocols to target those toxins and remove them safely.
• Ensure your organs of detoxification are open and free-flowing so pollutants, pathogens, and waste don’t get stuck inside your body, creating inflammation, spiking your cortisol, and throwing off your hormones.
• Consider regular infrared sauna sessions to promote sweating and toxin elimination. You can go to a studio or invest in your own at-home sauna.
• Try a fast-mimicking diet (I love ProLon), which has been shown to enhance cellular autophagy (healthy cell turnover) and detoxification.
• Support liver function with supplements like N-acetyl cysteine (NAC) and milk thistle.

2. Balance Your Gut Microbiome

Remember, your gut produces many of the neurotransmitters that affect your mood and cognition, so to help keep your microbial “roommates” healthy and thriving, you can:

• Get comprehensive gut testing to identify any dysbiosis or pathogenic organisms disrupting conditions in your microbiome.
• Implement a personalized probiotic regimen to rebalance the “good” gut bacteria based on your unique microbiome profile (this is where I can help you as a functional health practitioner).
• Consider targeted prebiotics/probiotic blends  or prebiotic fiber to feed those beneficial bacteria and support a healthy gut lining.
• Do all the things you know you’re supposed to do to keep inflammation down: sleep, water, manage stress, avoid processed foods, minimize exposure to chemicals, etc. Inflammation has a huge effect on how well your digestive system performs, and it acts as the engine for every other organ system, so it actually is crucial to be mindful of what you put in and on your body.

3. Enhance Mitochondrial Function

Your mitochondria are crucial for energy production and hormone balance:

• Implement intermittent fasting (IF) or time-restricted eating to promote mitochondrial biogenesis. If you’re new to this, start out with the 16/8 method: fast for 16 hours (including sleep time) and eat within an 8-hour window, such as 11 am to 7 pm. IF gives your body time to clean, repair, and optimize your cells, which it can’t do if it’s processing food.
• Use targeted supplements like CoQ10, PQQ, and alpha-lipoic acid to support mitochondrial health.
• Consider red light therapy to enhance mitochondrial energy production. My favorite brand is Red Light Therapy Co., and I use it for 10-30 minutes every morning!

4. Optimize Sleep and Circadian Rhythms

Quality sleep is crucial for hormone balance, especially in midlife, and it’s an area we tend to struggle with in our 40s, 50s, and beyond:

• Use blue light-blocking glasses in the evening to support natural melatonin production. Melatonin regulates your sleep-wake cycles, and exposure to blue light from screens can inhibit its production, making it harder to fall asleep. By simply wearing these glasses (they make cute ones, too!), you can help maintain your body’s natural circadian rhythm, promoting better sleep quality.
• Create an evening winddown routine. Most of us don’t relax enough before bed, which is critical to allow the body to slip into restful, restorative, all-natural sleep. Creating a consistent evening winddown routine in the 2-3 hours before slipping between the sheets can really improve the quality and quantity of Zzzzs you get.
• Explore supplements like phosphatidylserine, melatonin, or herbal sleep blends to support healthy cortisol rhythms.

I’ve got a whole list of effective strategies for optimizing your sleep in midlife right here.

5. Address Nutrient Deficiencies

Nutrient deficiencies are considered “silent hormone disruptors,” so it is crucial to understand which ones may be derailing your endocrine system.

• Implement a nutrient-dense diet. Incorporate leafy greens, nuts, seeds, and fatty fish, which are all full of essential minerals and vitamins to naturally boost your nutrient levels.
• Fill up your nutrient tank with targeted supplements. Ensure you are getting enough vitamin D, magnesium, and B vitamins to support hormone production and function. Omega-3 fatty acids and zinc are also crucial for hormone balance.
• Consider intravenous (IV) nutrient therapy. This can provide immediate relief and support by delivering high doses of vitamins, minerals, and antioxidants directly into the bloodstream, bypassing any potential absorption issues in the gut.
• Get an Organic Acids Test (OAT). This comprehensive test shows you metabolic imbalances, nutrient deficiencies, and the presence of yeast or bacterial overgrowth in your body, providing a detailed snapshot of your biochemical health.
• Regular blood tests. Monitor your nutrient levels regularly with blood tests to ensure you are maintaining adequate levels of essential vitamins and minerals.

6. Resolve Chronic Infections

Chronic infections are another significant source of hormonal disruption, causing ongoing inflammation and stress on the body.

• Identify chronic infections, such as Lyme disease or Epstein-Barr virus. These hidden saboteurs can cause ongoing inflammation and stress on the body, further disrupting hormone levels. A gut test can help identify low-grade infections you may not be aware of.
• Use herbal antimicrobials. Supplements like oregano oil, berberine, and olive leaf extract can help eradicate low-grade infections without the harsh side effects of traditional antibiotics.
• Support your immune system. Enhance your body’s ability to fight infections by maintaining a healthy diet, getting adequate sleep, managing stress, and taking immune-boosting supplements like vitamin C, echinacea, and elderberry.
• Implement a robust anti-inflammatory diet. Incorporate foods rich in antioxidants and anti-inflammatory compounds, such as turmeric, ginger, and leafy greens, to reduce chronic inflammation caused by infections.
• Consult with a functional medicine practitioner. We can help create a personalized plan to address your unique infections, ensuring an effective, natural approach to hormone health.

How To Start Fixing Midlife Hormone Havoc

I could give you general tips all day (and I do), but really, they’re just the tip of the iceberg. The key to navigating the midlife hormone havoc is personalization. What works for your friend or sister might not be the best approach for you. Listen to your body, stay informed about your options, and don’t be afraid to advocate for your health.

If you’re struggling with bothersome symptoms, whether it’s hot flashes, mood swings, or weight gain, don’t hesitate to reach out. I’d love to see if I can help develop a personalized plan that addresses exactly what YOU need, whether you’re dealing with irregular periods, digestive issues, hormonal changes, or the myriad other challenges that come with this stage of life.

Take your first step here >>