Are you feeling… not quite like yourself lately?
Moody, bloated, exhausted, and quietly wondering if your hormones are to blame? Spoiler alert: they probably are – and the shifts often start earlier than we think.
But don’t panic. In this post, I’m sharing 5 natural tips that actually work for fixing hormone imbalance after 40. No extreme diets, no magic pills (well… I will mention a few lovely herbs that might feel like magic), just simple lifestyle changes that will help you feel strong, vibrant, and like yourself again.
When hormones start shifting in perimenopause – which, by the way, can kick off as early as your late 30s – it’s easy to blame the signs on stress or “just getting older.” But these symptoms are real: stubborn belly fat, brain fog, energy crashes, mood swings, poor sleep, thinning hair, and even dry skin.
Left unchecked, they can make midlife feel like a constant uphill battle. Your confidence dips, your energy plummets, and you start wondering where the old you went.
But here’s the good news – you are not broken. You don’t have to “put up with it.” With the right lifestyle tweaks, you can calm the chaos and get your spark back. Let’s dive in.
https://youtu.be/voD1qbRp3kw?si=bsRcTGmbDmqhXK-o
💤 Prioritise Sleep – Your Hormonal Reset Button
If there’s one thing your hormones absolutely love, it’s proper, deep, restorative sleep.
Without it, cortisol – your stress hormone – shoots up, blood sugar swings wildly, and oestrogen and progesterone get even more out of balance. And to make matters worse? Those same imbalances often make falling asleep harder.
I’ve been there – powering through on 5-6 hours a night, convincing myself I was fine. But I wasn’t. My patience was paper-thin, I was raiding the biscuit tin every afternoon, and my belly felt like it had its own postcode.
When I made sleep non-negotiable – aiming for 7-9 hours, keeping my bedroom cool and dark, and swapping late-night scrolling for reading – my energy started returning, my mood stabilised, and I just felt… human again.
Try this:
✅ Set a bedtime alarm (yes, like you do for waking up).
✅ Keep screens out of the bedroom.
✅ Aim to be asleep before 11 pm – your body does its best hormonal housekeeping earlier in the night.
🥗 Nourish with Hormone-Loving Foods
Your hormones are literally built from the raw materials you give your body. So, if you’re living on caffeine, processed snacks, and skipping meals, they’re going to struggle.
Whole foods, healthy fats, and enough protein are key to keeping blood sugar stable and supporting hormone production.
Here are some of my hormone MVPs:
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🥦 Cruciferous veggies like broccoli, kale, and cauliflower – they help your liver break down excess oestrogen. I recently found a recipe where you boil broccoli, smash it flat, top it with cheese, and bake until crispy – delicious!
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🌱 Flaxseeds for their phytoestrogens. My mum used to stir them into her porridge every morning. I thought she was mad. Now I add them to smoothies and my digestion and mood are so much steadier.
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🐟 Fatty fish like salmon – omega-3s are anti-inflammatory powerhouses, helping with joint pain, brain fog, and even mood swings.
Start simple: one cruciferous veg a day, a tablespoon of ground flaxseed, and oily fish twice a week.
🧘♀️ Manage Stress Like a Pro
Cortisol – the hormone that thinks it’s running the whole show.
When stress is high, cortisol hijacks your system. It lowers progesterone, messes with your thyroid, and tells your body to store fat right around your middle.
I used to roll my eyes at meditation, but even 10 minutes of deep breathing changed everything for me. Walking in nature, journaling, yoga – they’re all brilliant for calming your nervous system.
Watch out for hidden stressors too: over-exercising, constant dieting, or saying yes to everyone. I did all of those and burned myself out.
Your challenge: Pick one thing that helps you unwind and do it daily. Even five minutes is enough to give your nervous system a breather and let your hormones catch up.
🌿 Herbs & Natural Helpers
Think of this as Mother Nature’s care package for midlife.
Certain herbs and adaptogens can support your hormone health gently:
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🌱 Maca root – may help with energy and libido.
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🌿 Ashwagandha – amazing for calming cortisol and supporting thyroid function.
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🌸 Rhodiola – helps your body adapt to stress more effectively.
I started with ashwagandha, and within weeks I noticed I wasn’t lying awake at 2 am feeling wired but exhausted.
Important: Always check with your healthcare provider before trying herbs, especially if you’re on medication.
🚶♀️ Move Smart, Not Hard
Old-school advice says to burn off hormonal weight gain with hours of cardio. But too much HIIT or long runs can spike cortisol further, making things worse.
What works? Strength training and walking.
When I swapped daily HIIT for three strength workouts a week and daily walks, I felt stronger, slept better, and my midsection finally started to shift.
Your plan:
✅ 2–3 strength sessions a week
✅ A brisk 30-minute walk most days
✅ Skip the “no pain, no gain” mindset – consistency beats intensity every time.
🌟 Your Takeaway
Your hormones don’t need perfection – they need small, consistent acts of care. Prioritise sleep, nourish your body, manage stress, and move in a way that supports you.
💬 Which one of these tips are you going to try first? Drop it in the comments below – I’d love to cheer you on!
🎁 And don’t forget to grab my free Midlife Reset Guide – packed with practical tips to help you step into midlife feeling strong, energised, and confident.
👉 Ready to break free from the “start again Monday” cycle? Read the following blog: “Stop Starting Your Diet Over Every Monday. Do This Instead.”
