1. Natural hormone changes
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Estrogen and progesterone: In women, it begins to fluctuate and decline after the age of 40, leading to perimenopause. This causes irregular periods, hot flashes, night sweats, and mood swings (1).
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Testosterone: In men, testosterone levels begin to gradually decrease after the age of 30, which affects muscle mass, energy and sexual function (1).
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Growth hormone (GH): It declines by 1–2% per year, affecting metabolism and body composition (1).
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Thyroid hormones: After the age of 40, thyroid disorders that affect the energy, body weight and metabolism (1.4).
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Cortisol: The pattern of stress hormone secretion may change, leading to sleep disorders and a weakened immune system (4).
2. Consequences of hormonal imbalance
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Metabolism: After the age of 40, metabolism slows down, which increases the risk of weight gain, especially around the abdomen (2,3).
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Bones and joints: Lower estrogen levels increase the risk of osteoporosis and fractures (1).
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Cardiovascular system: Hormonal changes increase the risk of heart disease (1).
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Sleep and mood: Hormone imbalance causes insomnia, fatigue, mood swings and depression (2).
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Skin and energy: Hormonal changes affect dry skin, reduced elasticity and decreased vitality (2,3).
3. How to support hormonal balance
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Nutrition: A balanced diet with enough protein, healthy fats, and phytoestrogens (e.g., soy, flaxseed) helps stabilize hormones (2).
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Movement: Regular exercise strengthens muscles, regulates cortisol, and improves metabolism (3).
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Sleep: Quality sleep is essential for restoring the hormonal system (2).
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Stress management: Relaxation techniques, such as meditation and breathing exercises, reduce cortisol (2,4).
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Medical support: In certain cases, it is reasonable to consider hormone therapy under the supervision of a doctor (1,3).
Conclusion
After the age of 40, hormonal balance is the foundation for health, vitality and longevity. Hormone changes are a natural process, but they can be successfully managed with a healthy lifestyle, stress management, and medical support if necessary.
📚 Literature
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Longevity Blueprint Health. How to Naturally Balance Hormones After 40: Doctor-Approved Guide (2025)
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Best Healthy Mom. Natural Hormone Balance for Women Over 40: The Ultimate Guide (2025)
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Upgraded Health. The Complete Guide To Healthy Hormones If You're Over 40 (2025)
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Longevity Blueprint Health. Hormonal Changes After 40: Thyroid and Cortisol Shifts (2025)
