Fatigue, weight gain, mood swings are symptoms of hormonal imbalances, here's how to manage it

Health benefits of yoga: Yoga helps to reduce stress and improve sleep quality. It can also help support hormonal balance, reduce mood swings, and maintain a healthy weight, while promoting relaxation and physical fitness (Image: Canva)

As you approach your 40s, you might experience sleepless nights, unexpected weight gain, mood swings, or energy drains. These symptoms are often linked to hormonal imbalances and become more prevalent during this decade.

As women approach menopause, their bodies experience fluctuating levels of estrogen and progesterone, which can disrupt normal bodily functions. According to the Centers for Disease Control and Prevention (CDC), hormonal imbalances in women during their 40s can lead to a range of issues. This hormonal shift can result in several challenges including irregular or heavy periods. Changes in metabolism and hormone levels may also cause unexpected weight gain, particularly around the abdomen.

Sleep disturbances, such as insomnia or poor quality sleep, can affect your your health. Mood swings, irritability, and anxiety are common due to fluctuating hormones. Additionally, lower oestrogen levels can decrease bone density, raising the risk of osteoporosis.

Addressing these imbalances through lifestyle changes is vital, not just to reduce symptoms, but to promote long-term health.

Making strategic lifestyle adjustments can help manage and even prevent the discomfort associated with hormonal imbalances. Here are six effective changes that will ensure you manage this phase effectively:

Maintain proper diet: Adopt a diet rich in fruits, vegetables, lean proteins, and whole grains. Foods high in fibre can help regulate hormones and maintain a healthy weight. Do not ignore the importance of nutrient-dense foods in managing hormonal health and preventing metabolic issues.

Practice exercises: Include regular physical activity into your routine. Exercise helps balance hormones, supports weight management, and improves mood. Aim for a mix of cardio, strength training, and flexibility exercises. According to the CDC, regular exercise can also improve sleep quality and reduce the risk of chronic diseases.

Manage stress: Manage stress through practices like yoga, meditation, or deep-breathing exercises. Chronic stress can exacerbate hormonal imbalances and lead to further health issues. The CDC notes that effective stress management is crucial for maintaining hormonal equilibrium and overall health.

Prioritise sleep: Maintain a regular sleep schedule. Aim for 7-9 hours of sleep per night. Poor sleep can worsen hormonal imbalances and affect your health, making good sleep practices essential for balance and rejuvenation.

Stay hydrated: Stay well-hydrated by drinking plenty of water throughout the day. Proper hydration supports your bodily functions and can help reduce some symptoms associated with hormonal imbalances. Also, hydration is key for maintaining metabolic health and supporting optimal bodily functions.

Practice yoga: Practicing yoga can be highly beneficial for managing hormonal imbalances in your 40s. Yoga helps to reduce stress and improve sleep quality. It can also help support hormonal balance, reduce  mood swings, and maintain a healthy weight, while promoting relaxation and physical fitness. Consult a fitness expert or doctor before starting any new exercise program, especially if you have underlying health conditions.