As the years go by, you may feel like it’s harder to lose weight and keep it off. Your muscle tone may be harder to maintain, and clothes fit differently then they did when you were younger.
Keep reading to learn more about hormonal changes throughout life and how they affect metabolism, as well as ways you can keep your health in balance when such changes arise.

Most everyone experiences shifts in cortisol, the stress hormone, throughout their life. But estrogen and progesterone levels will shift depending on what stage of life you are in. Those who still experience menstrual cycles will have fluctuating levels of estrogen and progesterone throughout each cycle, but are ultimately protected metabolically from the presence of estrogen.

Once a female reaches perimenopause, which is the stage before menopause that can occur anywhere between the mid-40s to late 50s, estrogen levels will start to decrease. This drop in estrogen levels typically causes symptoms like irregular periods, vaginal dryness, and hot flashes as well as a reduction in muscle tone. This reduction in muscle tone can slow down metabolism and make it harder to maintain weight.

Once a female stops having a menstrual period and fully enters menopause, estrogen levels will dip to all time low levels from between 100 and 250 pg/mL during a woman’s reproductive years, to around 10 pg/mL after menopause. This dramatic dip in estrogen will greatly impact lipid metabolism since estradiol, the major form of estrogen, is usually in charge of clearing cholesterol from blood vessel cells and regulating energy metabolism. Not only can this make body fat levels rise and increase risk of weight gain but can also increase one’s risk of heart disease and insulin resistance due to increased inflammation that presents in the body.

Although you cannot control the hormonal changes that occur during your life, there are some lifestyle changes you can engage in that can help your body feel its best inside and out. Every small change can make a big difference when it comes to helping your body feel more in balance and helping you manage any hormone-related symptoms.

Consuming plenty of antioxidant rich foods like brightly colored fruits and vegetables, plant-based fats, and lean proteins can help reduce inflammation in the body and help prolong reproductive age. Not to mention that some of these same foods can support gut health, which in turn can enhance overall physical and mental health over time.

Swap out fried foods, fatty meats, and creamy soups and sauces for unsaturated fats like avocado, nuts, nut butters, seeds, olive oil, and fatty fish like salmon. This simple swap can help greatly reduce the inflammation in your body and lower your risk of heart disease. Not to mention that this Mediterranean style of eating may help you lose weight.

Research shows that walking at least 6000 steps daily can help reduce middle-aged women’s risk of heart disease and metabolic disease risk factors. Therefore, try to stay active daily by walking around your neighborhood, cleaning your home, taking exercise classes, or engaging in gardening, dancing, or biking, to name a few examples. Every bit of movement can help reduce inflammation in your body and boost your metabolism.

If you feel you’re not getting enough nutrition from your diet, then certain dietary supplements can help. It can be especially helpful for those undergoing perimenopause or menopause to take antioxidant-rich omega-3 fatty acids as well as calcium and vitamin D to support bone health.

Changing hormones are a part of life and something that we all must contend with eventually. The good news is that there are changes in your lifestyle you can make to manage such changes. By staying active, eating plenty of antioxidants and healthy fats, as well as taking certain dietary supplements, you can feel your best inside and out.