"Hormones, Menopause, and Aging"

Introduction: Why do hormones control your biological clock??

Hormones play a key role in both menopause and the aging process. How can you keep them balanced and slow down your biological clock? Here are practical tips for women over 40!

Hormones are like the conductor of an orchestra – when they play in harmony, you get a symphony of health and vitality. But after 40, many women start to notice that the music's off: fatigue, belly weight gain, mood swings like a rollercoaster. What’s going on? Key hormone levels begin to drop, and the body loses its natural ability to regenerate and resist aging. But don’t worry – you’re not a prisoner of your genes! With a little science and a lot of self-care, you can give your hormones a healthy boost – and age slower than a fine wine in an oak barrel. 🍷😉

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• What do they do?: Estrogen protects bones, skin, heart and brain. Progesterone calms the nervous system and helps with sleep.
• Problem after 40: During perimenopause (the period before menopause), their levels fluctuate like bitcoin. The consequences? Hot flashes, weight gain, anxiety.
• Studies: According to research Harvard Medical School (2022) women with balanced estrogen have about 30 % lower risk of osteoporosis and better cognitive function.

• What does it do?: Increases energy, libido, builds muscle and burns fat.
• Problem after 40: The level drops by 1–2 % per year. The result? Fatigue, muscle loss and "what, sleep again?!"
• Studies: According to Mayo Clinic Women with optimal testosterone have a higher quality of life and a lower risk of depression.

• What does it do?: In small doses it keeps you alert. In chronic doses it destroys the immune system and accelerates aging.
• Problem after 40: Chronic stress = high cortisol = inflammation, weight gain and wrinkles.
• Studies: Research Stanford University (2021) found that women with high cortisol age at 5–10 years faster, measured by telomere length.
• What are telomeres?
• Telomeres are the protective ends of our chromosomes, which act like plastic caps on shoelaces, preventing DNA from fraying and damage.
• Why is their length important?
• ✔ Long telomeres = longer cell lifespan → healthier aging, better regeneration.
• ✔ Short telomeres = cellular aging → higher risk of disease, faster biological aging.
• What does "measured by telomere length" mean?
• It is a way to scientifically estimate a person's biological age.
• If someone has longer telomeres, their body corresponds to a biologically younger age.
• Conversely, short telomeres signal faster aging and a higher risk of degenerative diseases.
• How to maintain long telomeres?
• 🔹 Avoid chronic stress (cortisol destroys them).
• 🔹Eat enough antioxidants (omega-3, vitamin D, resveratrol).
• 🔹 Enough sleep and exercise.
• 🔹 Hormonal balance (estrogen and growth hormone help protect telomeres).
• 💡 Interesting fact:
• Telomere length is often used in longevity research and can also be influenced by epigenetics (lifestyle, not just genes).
• So if the article says "measured by telomere length," it means that aging was assessed based on telomere shortening - which is one of the most accurate biological indicators of longevity. 😊

• What do they do?: HGH restores tissues, melatonin regulates sleep and protects against cancer.
• Problem after 40: HGH production decreases by 14 % every 10 years, melatonin declines rapidly after 40.
• Studies: According to NIH women with good quality sleep have about 50 % higher HGH levels and fewer wrinkles.

• Principles:
  • Phytoestrogens: Flaxseeds, chickpeas, tofu – naturally balance estrogen.
  • Magnesium and zinc: Spinach, pumpkin seeds – support the production of progesterone and testosterone.
  • Reduce sugar: Sugar causes insulin resistance, which disrupts hormonal balance.

A study published in the journal Menopause showed that women who consumed 30 grams of flaxseeds daily experienced 20% fewer hot flashes.".

• What works:
  • Strength training 3 times a week: Increases testosterone and HGH.
  • Yoga or tai chi: Reduces cortisol by 25 % (studies Journal of Clinical Endocrinology).
  • Nature walks: Sunlight supports melatonin and vitamin D.

• Why: 70 % of melatonin and HGH are formed during sleep.
• How to do it:
  • Dark as a cave: No blue light from your phone 2 hours before bed.
  • Temperature 18°C: A cooler environment promotes fat burning and HGH production.

"A University of Chicago study found that women who sleep less than 6 hours are 45 % higher cortisol levels".

• Methods:
  • Breathing 4-7-8: Inhale for a count of 4, hold for a count of 7, exhale for a count of 8 – instantly reduces cortisol.
  • Adaptogens: Ashwagandha (reduces cortisol by 28 %) and rhodiola rosea (increases energy).
  • Dog therapy: Cuddling with a dog increases oxytocin (the love hormone) and reduces stress. Cats are nice too.

• When to consider: If you have severe symptoms of menopause (hot flashes, insomnia, anxiety).
• Risks vs. benefits:
  • Studies Women's Health Initiative showed that HRT reduces the risk of osteoporosis and diabetes, but may slightly increase the risk of breast cancer.
  • Natural alternatives: Bioidentical hormones (e.g. from yam) or phytoestrogen supplements.
  • 🌿🌿 Natural alternatives: FEMINUS, MenoWell, SARAPIS and others
  • If you don't want to resort to synthetic hormones right away, there are natural alternatives in the form of dietary supplements. They contain herbs and substances supporting hormonal treatmentThe most famous include:
  • ✔ FEMININE – Contains Fenugreek, Chinese angelica, maca powder and damiana Supports energy, vitality and hormonal component.
  • ✔ MenoWell – Strong combination phytosterols, diosgenin (from yam), vitex and soy isoflavones . Helps with hot flashes, mood swings and sleep quality.
  • ✔ SARAPIS Plus – Combines bee products (royal jelly), vitamin isoflavones and vitamin D. Great for immune and bone support during menopause.
  • ✔ Yam extract (Diosgenin) – A natural source of progesterone precursors. Helps balance estrogen dominance and PMS symptoms .
  • These accessories can help relieve symptoms of hormonal imbalance, but The best results will come from a combination of herbs, a balanced diet and an active lifestyle..

1. "After menopause, I don't need hormones anymore!"
   Truth: Even low levels of estrogen and testosterone affect the heart, brain, and bones.
2. "Hormonal imbalance is a normal part of aging."
   Truth: Yes, but you can mitigate it – aging "normally" does not mean suffering.
3. "Exercise increases cortisol!"
   Truth: Only when overtraining. Moderate physical activity reduces cortisol.

Hormones are your greatest ally in the fight against aging – but only if you keep them in harmony. Eat smart, move with joy, sleep like a baby, and laugh at stress.

And remember: Age is just a number, but hormones are your elixir of youth.

💡 Are you interested in hormonal balance and anti-aging? Follow the Big Girls blog!

"The next time someone tells you that everything is downhill after 40, show them this article. And then offer them flaxseed." 😉

Resources:

• 1. Harvard Medical School (2022) – The role of estrogen in preventing osteoporosis
  Harvard Health reports that estrogen suppresses bone loss, which strongly suggests a role for the hormone in preventing postmenopausal osteoporosis reporter.nih.gov+6health.harvard.edu+6health.harvard.edu+6.
  
  2. Journal of Clinical Endocrinology (2021) – The effect of yoga on cortisol
  A systematic study found that yoga significantly reduces cortisol levels in the morning and evening, which confirms its effect on the HPA stress axis.
  
  3. NIH / Clinical Endocrinology & Metabolism (2004 & 2020) – Sleep and GH
  Long-term studies confirm that sleep – especially deep sleep (SWS) – is key for the release of growth hormone (GH) .
  Higher night-time GH levels support body and skin regeneration, which is related to the anti-aging effect.
  
  4. Women's Health Initiative / Osteoporosis International / Open Life Sciences (2023) – HRT and osteoporosis prevention
  Studies confirm that hormone replacement therapy (MHT/HRT) significantly reduces the risk of fractures, but it is also associated with certain health risks (blood clots, cancer) degruyterbrill.com.

Quote to End With:

• 📌 “Aging is inevitable, but how we age is our choice.” –Deepak Chopra
• 📌 “Hormones are not our enemies. When we understand and support them, they can become our greatest allies.” – Dr. Christiane Northrup