Irregular periods, hormone fluctuations, mood swings, more: What to expect in your 30s and 40s

Women's health: Women in their 30s and 40s experience fluctuations in oestrogen, progesterone, and testosterone, which can affect their periods, energy levels, mood, and overall well-being (Image: Pexels)

The age bracket of 30s and 40s is a time when a woman’s body starts changing, and without any warning. Hormones start acting up, periods become unpredictable, and your moods, well, let’s just say they’re on their own ride. It’s just biology and some issues can be prevented.

As women hit their 30s and 40s, the hormones that manage everything from your period to your sleep and energy levels start to change. This happens subtly, but it can feel confusing. “Your body starts preparing for the next phase of life, and that means your hormone levels naturally begin to rise and fall in new ways,” explains Dr Aastha Gupta, Senior IVF Consultant and Gynaecologist, Delhi IVF. “That’s why you might feel more tired, emotional, or just different,” she adds.

Most of these changes are normal, but some signs require medical attention. “If your periods suddenly become very heavy, come too often, or your mood changes feel extreme, the symptoms could point to things like thyroid problems, fibroids, or even early symptoms of perimenopause. It’s better to get a check-up than guess,” warns Dr Gupta.

Also read | Irregular periods don’t always mean PCOS: Other common causes you should know

The expert shares what to expect inyour 30s and 40s

The 30s: When things start to shift

Hormones and fertility

• Your main hormones (oestrogen and progesterone) are still going strong, but may dip a bit by your late 30s.
• Fertility starts to decline slowly — especially after 35.

• Still mostly regular, but your cycle might get a little shorter.
• PMS might feel stronger — bloating, mood swings, and sore breasts show up more often.

Mood and energy

• Juggling work, home, kids? Your stress levels may rise — and your patience may drop.
• Sleep can be confusing, especially if you’ve had children.
• Feeling more tired is common, and worth checking iron or vitamin levels for.

Hormones

• Oestrogen and progesterone start fluctuating a lot more.
• Some months, you may not ovulate — totally normal.
• Testosterone dips too — this can affect your energy, sex drive, and muscle tone.

• Now they get unpredictable — heavier, lighter, late, early… or skipped altogether.
• PMS may feel more dramatic.

• Mood swings, irritability, anxiety, or brain fog may start showing up.
• “It’s often hormonal — you’re not imagining it,” says Dr Gupta.

• Hot flashes and night sweats can begin.
• You might gain weight more easily — especially around your belly.
• Skin may feel drier, and hair might lose its bounce.

Food and lifestyle

• Eat well: include calcium, iron, protein, and whole grains.
• Move your body — walking, yoga, dance — anything you enjoy.

• Try meditation, journaling, or just some quiet time.
• Don’t ignore bad sleep — it’s often the first sign your hormones are off.

• Get regular blood tests for thyroid, vitamin D, sugar, and iron.
• Don’t skip your mammogram or pap smear.
• “And track your periods — it gives you early clues about what your body’s doing,” adds Dr Gupta.

Q1: What are the common hormonal changes women experience in their 30s and 40s?

A: Women in their 30s and 40s experience fluctuations in oestrogen, progesterone, and testosterone, which can affect their periods, energy levels, mood, and overall well-being.

Q2: When should women seek medical attention for changes in their periods?

A: Women should seek medical attention if their periods become very heavy, occur too often, or if there are extreme mood changes, as these could indicate issues like thyroid problems, fibroids, or early signs of perimenopause.

Q3: What lifestyle changes can help manage these hormonal shifts?

A: Eating a balanced diet, staying active, managing stress through activities like meditation or journaling, and ensuring good sleep can help manage hormonal shifts.

Q4: Why is it important to track periods during these years?

A: Tracking periods provides early clues about hormonal changes and can help in timely medical intervention if needed.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.