Best exercises, diet tips to control blood pressure, balance hormones naturally when you are in your 40s

How to control blood pressure: Aim for 30 minutes of activity like brisk walking, swimming or yoga to manage weight, improve blood flow and balance hormone levels (Image: Canva)

Turning 40 is a turning point for your body. Hormonal changes begin for both men and women, with blood pressure quietly starting to rise. These two shifts are deeply connected. When out of balance, they can affect your energy, mood, sleep, and heart health. But small, steady changes in your food, movement, and mindset can make all the difference.

As women reach perimenopause, and men experience a gradual drop in testosterone, the body’s natural rhythm begins to shift. At the same time, blood pressure starts creeping upward, often unnoticed at first. “It’s a crucial time to take charge,” says Dr Neeti Sharma, Head Dietician, Marengo Asia Hospitals, Faridabad. “Nutrition and lifestyle choices at this stage can either support or sabotage your future health. Creating a daily routine that works with your body’s changing needs,” says Dr Sharma.

Hormonal changes can affect how your blood vessels contract, how much water your body retains, and even how you respond to stress. “Oestrogen, progesterone and testosterone don’t just regulate reproduction, they play a role in blood pressure regulation too. That’s why managing both together is essential for  wellness, particularly in your 40s and after,” adds Dr Sharma.

Also read | 10 useful tips to thrive, not just survive, your 40s and 50s

Fitness benefits of resistance training: Regular resistance training helps preserve muscle mass, balance insulin levels and boost declining testosterone or oestrogen levels naturally. (Image: Canva)

Here are 10 ways, suggested by Dr Sharma, to support hormone and blood pressure health in your 40s:

• Eat more whole foods: Build meals around leafy greens, berries, nuts, seeds, whole grains and fatty fish to stabilise hormones and keep blood pressure in check.
• Cut junk gently: Reduce processed foods, added sugars and excess salt, which are known to spike blood pressure and disrupt hormone regulation.
• Move every day: Aim for 30 minutes of activity like brisk walking, swimming or yoga to manage weight, improve blood flow and balance hormone levels.
• Strengthen your muscles: Resistance training can help preserve muscle mass, balance insulin levels and boost declining testosterone or oestrogen levels naturally.

• Manage your daily stress: Chronic stress raises cortisol, which can throw hormones off balance and raise your blood pressure, meditation, journalling or deep breathing can help.
• Practice mindful moments: Even ten minutes of quiet mindfulness each day can calm your nervous system and support healthier hormone and blood pressure rhythms.
• Prioritise your sleep: Stick to a calming evening routine and aim for 7–8 hours of sleep each night to support melatonin and blood pressure recovery.
• Cut back on stimulants: Limit alcohol and caffeine, which can disrupt hormonal rhythms and raise blood pressure, choose herbal teas or water more often.
• Go for health checks: Schedule regular screenings to catch early signs of hypertension or hormone imbalance, especially if you experience fatigue, headaches or irregular periods.
• Watch your symptoms: Mood swings, bloating, frequent tiredness or insomnia could be signs of hormonal change, time to consult your doctor or dietitian.