If you’re feeling constantly tired, dealing with mood swings, and watching the scale creep up despite eating right, your hormones could be at the root of it all. Especially for women over 35, hormonal imbalances can disrupt nearly every system in your body — including metabolism, mood regulation, and energy production. The good news? You can take control once you understand what’s going on inside.
In this article, we’ll break down the hormonal causes behind these symptoms and show you actionable steps to restore balance, boost your energy, and lose weight naturally.
Why Hormones Matter (Especially After 35)
Hormones are chemical messengers that control everything from your metabolism to your emotions. As you age — particularly during perimenopause and menopause — your levels of estrogen, progesterone, cortisol, insulin, and thyroid hormones start to fluctuate. These shifts can create a chain reaction that affects weight, mood, sleep, and more.
Top Hormones That May Be Causing Your Symptoms
Top Hormones That May Be Causing Your Symptoms
1. Cortisol (The Stress Hormone)
- Elevated cortisol levels from chronic stress can lead to weight gain (especially belly fat), poor sleep, and fatigue.
- Solution: Incorporate stress-reducing practices like deep breathing, walking in nature, and limiting caffeine.
2. Insulin
- When your body becomes resistant to insulin, it stores more fat and makes weight loss harder.
- Symptoms: Cravings, frequent hunger, and fatigue.
- Solution: Reduce sugar and refined carbs, and eat more high-fiber vegetables and healthy fats.
3. Estrogen Dominance
- A common imbalance where estrogen is too high relative to progesterone.
- Symptoms: Weight gain around hips and thighs, mood swings, breast tenderness.
- Solution: Eat cruciferous vegetables (like broccoli and kale), avoid plastics/BPA, and consider a hormone detox plan.
4. Thyroid Hormones
- Low thyroid (hypothyroidism) slows your metabolism and can cause fatigue, weight gain, dry skin, and hair thinning.
- Solution: Get your thyroid levels checked (TSH, Free T3, Free T4) and increase iodine-rich foods like seaweed.
5. Progesterone
- This calming hormone decreases with age, contributing to anxiety, insomnia, and irritability.
- Solution: Sleep more, cut down on alcohol, and try magnesium-rich foods.
What You Can Do to Fix Hormonal Imbalances
Get Functional Hormone Testing
Blood, saliva, or urine hormone tests can pinpoint imbalances and guide your treatment.
Eat to Balance Hormones
- Prioritize protein and fiber at every meal
- Reduce sugar, alcohol, and processed foods
- Eat healthy fats (avocados, olive oil, nuts)
Move Daily (But Don’t Overdo It)
- Gentle exercise like walking, yoga, or strength training supports hormone health without spiking cortisol.
Sleep & De-Stress
- Aim for 7–9 hours of quality sleep
- Use meditation apps or breathing exercises to reduce cortisol
Work With a Functional Medicine Practitioner
A personalized plan — not a one-size-fits-all diet — is key to addressing root causes. Find a provider who looks at hormone function, lifestyle, nutrition, and gut health.
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Final Thoughts
If you feel like your body is working against you, it’s time to stop blaming yourself. Hormonal imbalance is real — and treatable. With the right support, you can reclaim your energy, stabilize your mood, and finally lose stubborn weight.