Hormonal health tips for women over 35 – The Fitnessista

Sharing some hormonal health tips for women over 35.

Hi friends! How are you? I hope you’re enjoying the day so far! It’s a busy week over here. The PIlot’s bday was yesterday, P’s is tomorrow, and today I have some podcast interviews, lunch with a friend, and a concert tonight 🙂 I hope you’re enjoying the week!

One of the things I commonly hear with friends and clients is that after you turn 35, things aren’t quite the same. The strategies that used to work may feel like they’re no longer working, metabolism may feel like it’s broken, sleep can go haywire, and energy levels are decreased.

The good news is that there are things you can do to support your body through the stress you’re experiencing. As our bodies navigate changes over time, it becomes paramount to foster hormonal health for overall well-being.

In today’s post, I wanted to share some essential tips and strategies to support hormonal harmony and promote a vibrant, fulfilling life after 35.

Hormonal health tips for women over 35

1. Prioritize Balanced Nutrition:

Nutrition is the cornerstone of hormonal well-being. Opt for a well-rounded diet that includes a variety of nutrient-dense foods. Embrace whole grains, lean proteins, healthy fats, and a kaleidoscope of fruits and vegetables. Foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, can be particularly beneficial for hormonal balance.

2. Mindful Hydration:

Water is not just a basic necessity; it’s a fundamental supporter of hormonal health. Stay well-hydrated by aiming for at least eight glasses of water a day. Additionally, consider incorporating herbal teas with hormonal benefits into your routine, such as chamomile or peppermint.

3. Regular Exercise:

Exercise is a potent ally in maintaining hormonal equilibrium. Engage in a diverse range of activities, including cardiovascular exercises, strength training, and flexibility work. Finding activities you genuinely enjoy ensures consistency, as regular exercise aids in stress management, mood enhancement, and hormonal regulation.

4. Quality Sleep Matters:

Adequate, quality sleep is a non-negotiable factor in hormonal health. Strive for 7-9 hours of sleep each night. Establish a calming pre-sleep routine, limit screen time before bed, and create an optimal sleep environment. Quality sleep supports the production of growth hormone and helps regulate cortisol levels.

5. Manage Stress Effectively:

Stress can disrupt the delicate dance of hormonal balance. Integrate stress-management techniques into your daily routine, such as meditation, deep breathing exercises, or mindfulness practices. Experiment with different methods to discover what resonates most with you and make it an integral part of your daily life.

6. Consider Hormone Testing:

As you navigate the milestones beyond 35, staying informed about your hormonal health is empowering. This insight can guide personalized strategies to address specific hormonal imbalances should they arise. I’m so thrilled to be able to work with clients 1:1 on on a variety of functional labs. If you’re interested, you can apply here. 

7. Supportive Supplements:

Certain supplements can complement a healthy lifestyle in supporting hormonal health. Vitamin D, magnesium, and omega-3 supplements are often considered beneficial. However, it’s crucial to consult with a healthcare provider before incorporating any new supplements into your routine to ensure they align with your individual health needs. Also, it’s important to remember that you can’t out-supplement your lifestyle and habits. Those are #1!

8. Cultivate Healthy Relationships:

Social connections and healthy relationships contribute significantly to emotional well-being. Surround yourself with supportive friends and family, and actively nurture your emotional health. Positive relationships can have a profound impact on stress levels and overall hormonal balance.

9. Listen to Your Body:

Your body is a wise communicator. Pay attention to changes in your menstrual cycle, energy levels, mood, and any unusual symptoms. If something feels off, trust your intuition and don’t hesitate to consult with a healthcare professional.

10. Celebrate Self-Care:

Self-care is not an indulgence; it’s a necessity. Dedicate time for activities that bring you joy and relaxation. Whether it’s reading a book, taking a warm bath, or enjoying a favorite hobby, prioritize self-care to nourish your mind, body, and spirit.

Remember, hormonal health is an ongoing journey, and these tips are guiding lights along the way.

By embracing these practices and honoring your body’s natural rhythms, you empower yourself to navigate the beautiful evolution of womanhood beyond 35. Here’s to radiant health, vibrant energy, and the wisdom that gracefully unfolds with each passing year. <3



If you’re feeling low-energy, like you’re doing all of the things and not seeing results, and want a customized plan for YOU, sign up for a 15-minute discovery call here. We can talk about different coaching options to help you feel like your healthiest, most vibrant self. <3

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