Unlock Vitality: 5 Hormone-Friendly Habits Every Woman in Her 40s Must Embrace (Avoid Aggressive Fasting!)

Dr. Vass, a specialist in longevity medicine, is helping women navigate the hormonal changes that come with their 40s. He emphasizes that this decade isn’t about strict diets or exhausting workouts. Instead, it’s a time to adopt thoughtful habits that support overall health and hormone balance.

He shares five essential habits for women over 40:

1. Start Your Day with Protein
   Eating 30-40 grams of protein within an hour of waking helps manage blood sugar and mood. It boosts cortisol levels and keeps you feeling full longer.

2. Get Stronger with Strength Training
   Lifting weights 2-4 times a week is crucial. Muscle helps balance hormones, improve insulin sensitivity, and support metabolism as progesterone decreases.

3. Prioritize Sleep
   Sleep is vital for hormone regulation. As progesterone levels fall, so does sleep quality. Aim for 7-9 hours a night to keep cortisol and cravings in check.

4. Be Careful with Fasting
   Aggressive fasting can lead to spikes in cortisol, which can further reduce progesterone levels. Instead of restricting calories, try a simple 12-hour overnight fast and focus on nourishing your body.

5. Include Healthy Fats
   Fats play an essential role in hormone production. Include sources like avocado, olive oil, eggs, fatty fish, and nuts in your diet. Skipping healthy fats can lead to imbalances.

Studies indicate that nearly 50% of women experience hormonal changes in their 40s. This can lead to symptoms like mood swings, weight gain, and sleep disruptions. Adopting these habits can help ease this transition.

It’s also interesting to note that discussions around women’s health and hormones are gaining traction on social media. Many women are sharing their experiences and tips, creating a supportive online community.

Remember, these tips are not substitutes for medical advice. Always consult your doctor for personalized guidance.

For more information on healthy aging, you can check out resources from the National Institute on Aging.

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