For many women, the conversation around hormones is associated only with premenstrual symptoms, pregnancy, or menopause. However, now women should take steps to care for their hormones more seriously than ever.
Hormones are chemical substances that are pivotal to your body’s growth and function. Essentially, they control your heart rate, appetite, sleep cycle, reproduction, metabolism and much more.
Women in their 20’s through to their 40’s and beyond should take vital steps to protect and care of their hormones. Here are some practical and important steps for women in different life phases that can help with hormone health.
Hormonal Health For Women In Their 20’s
In this age bracket, younger women assume hormones are like a distant relative who only comes visiting once a month during menstruation, bringing with it abnormal food cravings, nausea and discomfort, ovulation-based arousal and mood swings. However, taking care of your hormones should be a lifelong decision, even for women as young as 20. This is because it is at this stage of life that you set the groundwork for your hormonal well being for the rest of your life.
Start early by doing the following:
- Know that your diet is the primary key to optimum hormonal health. Make healthy food choices 90% of the time
- Avoid stressful situations both at home, school or work. Stress impacts heavily on your hormonal balance, leading to undesirable changes in the health of your body and mind
- Get enough exercise by making physical fitness a priority. You can do this by taking walks, sprints or jogging. Consult your doctor before beginning an exercise routine
- Make a habit of monitoring your ovulation and menstrual cycles. Take note of any physical changes and listen closely to your body
Hormone Care For Women In Their 30’s
This is a critical period in a woman’s life as many women in their 30’s experience a number of hormonal changes causing weight gain, dermatological issues, menstrual irregularities, bloating and pain. This is often linked to poor diet, exercise and work stress. At 30, women need plenty of hormonal care as your general well being depends on this.
Women in their 30’s should:
- Ensure that your diet is rich with vital nutrients to replenish depleting storage. Incorporate a lot of vegetables and fiber in your diet
- Be consistent with physical activities as this helps to regulate and maintain your menstrual cycle. Exercise is also essential for mental health
- Water is essential for staying hydrated, relieving stress, reduced food intake and flushing out unwanted substances from the body
- Avoid carbonated drinks as sugar affects your energy levels negatively
Hormonal Health For Women In Their 40’s
This is a decisive phase in every woman’s life as the body makes natural changes to accommodate ovulation and menstrual cessation. This comes with a number of premenopausal symptoms due to changes in hormonal production and levels. These include weight gain, hot flashes, menstrual fluctuations, night sweats, low sexual desire, concentration challenges, skin and vaginal dryness and feelings of ennui or fatigue. However, there is nothing to be afraid of about this. This is a natural phenomenon and has its own beautiful highlights. For example, some studies have shown that the body’s immune system might grow stronger for a number of people in their 40’s. This is as a result of having been exposed to various disease-causing organisms.
To minimize and manage these symptoms, women in their 40’s should:
- Incorporate exercises that are instrumental in stress management, for example activities like yoga. These stretching exercises and periods of meditation do wonders for the body
- Make cardio exercises your friend. These include jogging, dancing, squats, using the stairs, etc. The body’s rate of metabolism drops at 40 and as such, staying active will help with maintaining hormonal balance, body function and weight
- Drop bad habits like smoking, excessive intake of alcohol and not getting enough sleep
- Stay moisturized and hydrated. Keep your skin moisturized with creams rich in collagen
- Your social cycle will play a great part in seeing you through this transition period. Make sure to keep good friends and go out when you can. Having a safe space where you can speak up and get support is essential
- Your doctor is your best friend at this age. Talk to your physician about any changes or discomfort you are experiencing
In essence, to stay on top of your health as you age, you have to take care of your hormones and make sure they stay balanced.
References:
