We know how important a healthy, balanced diet is throughout life and together with good hormone levels is certainly a recipe for better health. 

Of course many of these suggestions are helpful and applicable whatever age you are, this is just a guide!

In your 20’s and 30’s

The hormone that is most often needed by younger women is progesterone particularly for conditions such as PMS, PCOS, irregular, painful or heavy periods and issues with fertility. 

Although you may be menstruating regularly each month, you may not be ovulating and so not producing any progesterone, and these are called anovulatory cycles. 

Boosting with progesterone for two weeks of the cycle can be helpful in raising levels and helping with symptoms.

In your 20’s and 30’s these are important to include in your diet.

Protein helps your body build and heal muscle, but if you are very active, especially if you play sport, may need more than average. 

Good sources include lean meat, fish, and dairy products, as well as plant-based sources like beans, lentils, nuts, seeds, and tofu. Tofu has the added benefit of lots of fibre, which is something many younger people don’t have enough of in their diet.

Complex carbohydrates because they are your body’s preferred source of fuel for energy. They take longer for your body to break down and digest, giving you more energy and helping you feel full longer. 

Good sources include beans, quinoa, oatmeal, and whole-wheat bread.

Calcium-rich foods help strengthen your bones and teeth. This is especially important during your 20s, when your bones reach their maximum size and strength. 

Dairy products like milk, yogurt, kefir, cottage cheese, and low-fat cheese are good sources of calcium. They also have other important nutrients, like vitamin D, potassium, and protein.

Iron-rich foods help carry oxygen throughout your body and give you energy. A lack of iron can lead to anaemia and that’s when your blood doesn’t have enough red blood cells to carry oxygen the way it should. 

Young women are especially likely to be low in iron, but foods like beans, raisins, spinach, and lean red meat can help.

Fatty fish provide us with Omega-3 fatty acids and these are nutrients that protect your brain and heart. They’re especially important for women who are pregnant and breastfeeding, as many women are in their 30s. 

Fish that are low in mercury are great sources of omega-3s, like salmon (tinned or fresh), sardines, and freshwater trout.

Bok choy is a nutritional powerhouse as like other dark, leafy greens it is a good source of vitamins K and C, folate, selenium, beta carotene (which your body changes into vitamin A), antioxidants, and quercetin. 

Plus it also has magnesium, potassium, and calcium. For a change rather than steamed, try roasting it.  

In your 40’s 

This is when women can start to experience perimenopause symptoms and is often seen as a change in either the frequency or length of the menstrual cycle. 

Although it is often progesterone that will still be needed, if symptoms are related to low oestrogen as well then you may find it more helpful to use a combination cream with both hormones.

In your 40’s these are important to include in your diet.

Fermented foods are very important as your gut has a close connection to your immune system and your overall health. As you get older, it’s even more important as your immune system does not work as well.

This can make you more susceptible to diseases and infections and can slow healing from injuries.

Foods that have probiotics (good bacteria) and natural prebiotics (food for good bacteria) can help keep your gut healthy. 

Good sources of probiotics include yoghurt, kimchi, and sauerkraut. Foods with prebiotics include onions, garlic, leeks, asparagus, artichokes, beans, and whole-grain foods.

Colourful fruit and vegetables have antioxidants that help protect your cells from damage that can lead to serious conditions, like cancer, as you age. 

Fruit and vegetables in a variety of colours – orange, purple, red, yellow, green, blue – can give you a full a range of nutrients and set the stage for good health in your later years.

Whole grains are a good source of fibre, which can make you feel fuller longer. Paired with lean protein and vegetables, whole grains are an important part of a balanced diet. 

Most whole grains have the added benefit of other nutrients as well and good examples are barley, bulgur or cracked wheat, oats, millet, quinoa, and black, brown and red rice.   

In your 50s

This is often the start of more severe menopause symptoms, from hot flushes or night sweats to poor sleep, weight gain, low libido and mood swings.

Which hormone you need to supplement will depend very much on your symptoms and their severity, but if migrating from HRT a combination cream such as 20 to 1 will be most effective.

If you also experience more severe vaginal dryness or atrophy, then you will need a separate oestrogen cream used locally.

In your 50’s these are important to include in your in your diet.

High-fibre vegetables can help keep your bowels regular and that’s important as you get older. Regular bowel movements help eliminate toxins and ensures good absorption of nutrients from our food.

Vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage, work especially well for this. They also have a lot of water, which makes the fibre work even better.

Turmeric is an excellent herb and a member of the ginger family. Studies show that some turmeric extracts can help ease the pain and other issues associated with osteoarthritis. It usually starts after age 50 and typically affects your hands, hips, and knees. 

Experts also continue to explore if these extracts might help lower cholesterol and manage depression. You can use the herb in your cooking and as part of a marinade for chicken and fish. 

Taking ginger and turmeric together may reduce inflammation and alleviate symptoms of inflammation-related illnesses such as arthritis, digestive diseases, and even diabetes.

Turmeric tea is a good place to start and grating some ginger in will increase the benefit.

Plant-based protein lowers the amount of saturated fat in your diet and that can lower your chances of high cholesterol and heart disease. 

Beans and lentils also give you magnesium, potassium, iron, folate, and fibre and can help protect your cells.

Soy proteins of all kinds, including tempeh, tofu, edamame beans deliver all nine essential amino acids you need by themselves, making them a great source of protein.   

Eggs are the best food source of choline, a nutrient your body needs for important functions like memory, muscle control, mood balance, and breaking down fats. 

Women over 50 need 425 milligrams per day, but most of us tend to get much less than that.

In your 60s & post menopause  

You would hope that with age comes wisdom and certainly far fewer hormonal symptoms, but sadly that does not seem to be the case for everyone.

Although the same hormonal surges may not be present, women can still be experiencing flushes, weight gain and poor sleep.

Low libido and a decrease in natural lubrication can make sex more painful, and with atrophy you are always going to need a separate and local oestrogen source.

However one of the greatest issues at this age can be an increase in stress and anxiety levels which can then impact on other symptoms and make them worse.

You may not need the same level of hormones but you may need a combination of both progesterone and oestrogen together with helpful vitamins and supplements to keep you in balance.

In your 60’s and beyond these are important to include in your diet.

Olive oil is a great source of unsaturated fat which helps protect your heart, and your brain too.

Heart health is crucial post menopause as heart disease is the greatest cause of death post 60 in women – not hormonal cancers as we tend to assume.

Olive oil, particularly extra virgin, offers numerous health benefits, including promoting heart health, reducing inflammation, and providing antioxidants. All this is potentially lowering the risk of chronic diseases like heart disease and certain cancers.

It is not just for salad dressing, try tossing vegetables in it and adding fresh herbs or spices and roasting at 425 F for 25 to 30 minutes.

Berries are high in anthocyanins, chemicals that help lower your blood pressure and keep your blood vessels healthy. 

They’re also naturally sweet but low in sugar, so aim to have some blueberries, blackberries, raspberries and strawberries at least two or three times a week.

Helpful information

I hope you find these suggestions helpful, and feel free to mix and match across the ages according to your own particular needs.

If you are not sure which hormone/s you might find to be most beneficial, or in need of supplementing, then this article can help.

https://anna.blog.wellsprings-health.com/which-hormone-or-hormones-might-you-need/