Hormone levels often change in women during their 40s, affecting sleep, mood, metabolism, and energy levels. A few lifestyle adjustments can help women prevent hormonal imbalances.

Eat more protein. Protein reduces blood sugar spikes and helps maintain muscle mass. Women should consume 30-40g of protein within 60 minutes of waking up to support cortisol levels and increase satiety. A balanced breakfast with protein-rich foods can also improve cognitive function. Protein contains amino acids, which are involved in the production of neurotransmitters like dopamine. Chicken, fish, tofu, sunflower seeds, and lentils are rich in protein, providing energy and promoting digestive and cardiovascular health.

Engage in strength training 2-4 times per week. Muscles play an important role in improving the body's insulin sensitivity, especially through physical activity. Women should walk to improve blood circulation, reduce bone loss, support weight loss, and strengthen muscles.

Yoga helps women maintain balance, relax their minds, and improve focus. Stress causes the body to release cortisol, which, when elevated, can cause hormonal imbalances, leading to obesity, decreased libido, insomnia, and fatigue.

Prioritize sleep. Progesterone promotes deep sleep and starts to decline as women enter their 40s. Poor sleep increases cortisol levels, cravings, and inflammation. Women should aim for 7-9 hours of sleep per night, maintain a consistent sleep schedule, and practice relaxation techniques like meditation and deep breathing for better sleep. Avoid caffeine and alcohol about 3 hours before bedtime. Keeping the bedroom cool and wearing breathable clothing can also reduce hot flashes.

Avoid intermittent fasting. Intermittent fasting can increase cortisol and decrease progesterone, especially with inadequate nutrition. Dieting can cause hypoglycemia, leading to dizziness, lightheadedness, headaches, and fatigue. Women should eat regular, balanced meals and combine them with exercise to protect their health.

Don't skip healthy fats. Fats help maintain bodily functions and play a role in cell structure, hormone production, and the absorption and transport of fat-soluble vitamins. A low-fat diet in one's 40s can lead to reduced hormone production. Prioritize butter, olive oil, free-range eggs, fatty fish, and nuts.

Le Nguyen (According to Hindustan Times)