The Role of Hormones in Weight Management: What Every 40+ Adult Should Know

Hormones and your weight

Managing our weight can be challenging enough without our bodies seemingly going against us as we age. It can feel rather defeating when we work so hard to follow the rules of a balanced diet and regular exercise, yet our goals can still seem out of reach. One reason behind this is our hormones and their effects on our bodies as we age.

In this article, we’ll break down what hormones might cause your struggles with weight management, and what you can do to continue to achieve your wellness goals.

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Understanding Hormones

Hormones help to control many of your body's functions. From growing up and feeling hungry or tired, to how your body handles stress—hormones play a part in it all. They make sure everything runs smoothly. Think of them as the messengers in your body. As we go through different stages of life, our hormone levels can change, which is perfectly normal.

Particular hormones in our bodies play a part in weight management, they are:

Insulin

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Insulin is the hormone that helps move sugar, or glucose, from your blood into your cells, where it’s used for energy. Insulin also promotes fat storage and breaks down protein to keep you powered up throughout the day.

Cortisol

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Cortisol is often called the "stress hormone" because it’s released when you’re feeling stressed or need a boost of energy. It helps manage how your body uses fats, proteins, and carbohydrates, and it also helps control inflammation and blood pressure.

Thyroid hormones

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These hormones, produced by your thyroid gland in your neck, help regulate your metabolism—that’s the process that turns the food you eat into energy. They help keep everything running smoothly, from heart rate to digestion.

Estrogen

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Estrogen is an important hormone in women’s bodies that helps regulate the menstrual cycle and supports reproductive health. It also influences things like bone density and mood. Men have estrogen too, but in smaller amounts.

Testosterone

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Testosterone is often known as the “male hormone,” though women produce it in smaller doses. It’s key for muscle strength, bone density, and energy levels in men, it also supports overall health and well-being.

Hormonal Changes in Women Over 40

It is fairly common for people to experience symptoms of hormonal changes in their 40s. For women, this is often due to your body transitioning into the perimenopausal phase when the body reaches the end of its reproductive years. During this time, the body’s production of estrogen and progesterone rises and falls. This can cause a variety of symptoms such as irregular periods, hot flashes, and mood changes. Weight gain is also one of the most common side effects of perimenopause, affecting at least 50% of women. Perimenopause can feel like a stressful time, but with the right steps and support, you’ll be able to continue to feel in control of your body.

Man and woman exercising with small weights

Hormonal Changes in Men Over 40

Men don’t experience as extreme hormonal changes in their 40s as women, but they will experience a slow decrease in testosterone levels which also comes with some side effects. This includes decreased energy, mood, and muscle mass. Some men may also experience depression and erectile dysfunction into their 40s. Men may also experience fat redistribution as part of the ageing process. This is commonly around the belly and chest and is called Gynaecomastia.

Senior man and woman doing yoga exercises together

Practical Tips for Weight Management

Taking care of your diet, staying active, and nurturing your mental health can ease symptoms during this difficult time when your hormones make you feel like you’re losing control of your body. Other expert tips include:

Aim for 7-9 hours of sleep each night. Good sleep supports a healthy metabolism and helps regulate hormones that control hunger and appetite.
Maintain a calcium-rich diet to support bone health and protect against diabetes and high blood pressure.
Destress with relaxation techniques such as yoga, meditation, or going on short walks.
Limit processed food and alcohol. These can lead to weight gain and energy crashes.
Stay hydrated to maintain a healthy digestive system and flush out waste.
Stay positive and patient. Remember, maintaining a healthy weight might take time, especially with hormonal changes. Celebrate small victories and be kind to yourself on the journey.
Speak to your pharmacist for expert advice and product recommendations.

Related article: Weight Loss Myths Debunked

How Your Local Pharmacy Can Help

At Rowlands, we offer weight management services to eligible customers for added support to achieve their weight loss goals. Our weight loss treatments are proven to provide the extra boost you may need to reach your desired weight, whilst reducing the risk of serious health conditions such as high blood pressure, diabetes, and cardiovascular diseases.

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