Are you a busy mom over 40 feeling like you're constantly riding a hormonal rollercoaster? Between juggling career demands, family responsibilities, and personal well-being, it can be challenging to maintain balance and energy.

Here are five proven strategies to help you regain control of your hormones, boost your energy levels, and feel your best every day.

# 1- Prioritize a Balanced Diet

Nourish Your Body with the Right Foods

Your diet plays a crucial role in hormone regulation. Focus on incorporating nutrient-dense foods that support hormone health:

Lean Proteins: Chicken, turkey, fish, bison, beans, and legumes help build and repair tissues and support hormone production.

Healthy Fats: Avocados, nuts, seeds, and olive oil are essential for hormone synthesis.

Fiber-Rich Foods: Vegetables, fruits, and whole grains aid digestion and detoxification, helping to balance hormones.

Phytoestrogens: Foods like flaxseeds, soy, nuts & seeds, berries, cruciferous vegetables, chickpeas, lentils can help balance estrogen levels naturally.

# 2- Stay Active with Regular Exercise

Sit Less, Move more

Physical activity is a powerful tool for managing stress and keeping your hormones in check. Aim for a mix of:

Strength Training: Building muscle helps maintain metabolism and supports overall hormone balance. Aim for 2-4 sessions/week.

Flexibility and Relaxation: Yoga, pilates and stretching exercises promote relaxation and improve flexibility, helping to manage stress levels. Aim for 2-3 sessions/week.

Active Recovery: Walking, yoga, foam rolling, massage balls, resistance bands.

# 3- Manage Stress Effectively

Find Your Calm Amidst the Chaos

Chronic stress can wreak havoc on your hormones. Incorporate stress management techniques into your daily routine:

Mindfulness Practices: Meditation, deep breathing exercises, and progressive muscle relaxation can significantly reduce stress.

Adequate Sleep: Establish a regular sleep routine and create a restful environment to ensure quality sleep, essential for hormone regulation.

Self-Care Activities: Make time for activities that you enjoy, whether it’s reading, journaling, hiking with a friend, massage, acupuncture, to promote relaxation and reduce stress.

# 4- Sleep

Prioritize Quality Sleep

Rest to Recharge

Quality sleep is fundamental to restoring your energy. As you age, it’s important to create and maintain healthy sleep habits:

Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

Sleep Environment: Create a restful sleep environment by keeping your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows.

Pre-Sleep Routine: Establish a calming pre-sleep routine. Avoid screens an hour before bed, and consider activities like reading, taking a warm bath, or practicing relaxation exercises.

​​# 5- Consider Hormonal Support Supplements

Boost Your Balance Naturally

Sometimes, your body needs a little extra help to maintain hormonal balance. Consider these supplements:

Omega-3 Fatty Acids: Reduce inflammation and support hormone health with omega-3 supplements.

Vitamin D3/K2: Ensure adequate levels to support overall health and hormone function.

Magnesium: This mineral can help reduce symptoms of PMS and promote relaxation.

Adaptogens: Herbs like ashwagandha, rhodiola, and maca support adrenal health and balance stress hormones.

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Regaining your energy after 40 is not only possible but also empowering. By nourishing your body with energizing foods, prioritizing quality sleep, managing stress effectively, and supporting your hormonal health, you can boost your vitality and feel rejuvenated. Start incorporating these secrets into your daily routine and watch your energy levels soar.

​Happy days ahead my friend!

​xo Richelle

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