Menstrual Cycle Changes & Symptoms After 35
How much did you learn about your menstrual cycle at a young age? Do you feel like you were well-equipped to understand the changes that would happen in midlife? I know I wasn’t.
I am still shocked - daily - by how much I’m learning that I wish I would have learned at 15 years old. Some days - I think about how different I would have felt. As a young athlete. In early adulthood. It could have been such a different experience if I knew then what I know now as a women’s health coach.
Did you know that starting at age 35 - women can start to experience all kinds of body changes, hormonal changes and overall mood shifts alongside differences in their menstrual cycle? And that’s if you’ve had a typical 28-day cycle, which unfortunately, many women don’t. That’s a topic for another day.
Here are some key changes to be aware of and ways to support our overall wellness as our health evolves over time.
Potential Mind/Body/Cycle Changes After 35:
Shorter or Irregular Cycles – As estrogen and progesterone levels fluctuate, cycles may become shorter, longer, heavier, or more unpredictable.
Increased PMS or Mood Swings – Progesterone decline can lead to worsened PMS symptoms, mood swings, and even heightened anxiety or depression.
More Intense Fatigue & Brain Fog – Estrogen and progesterone impact energy, cognitive function, and sleep. Lower levels can lead to poor sleep, sluggishness, and mental fog.
Weight Changes & Increased Belly Fat – As metabolism slows and estrogen shifts, fat distribution often changes, leading to more weight stored around the midsection.
Changes in Recovery & Muscle Tone – Muscle repair, recovery, and strength-building may take longer due to declining estrogen and progesterone levels, affecting overall fitness.
Okay - so what do we do about it? How can we help support our wellness during this transitional time of big changes? I know for many women - this is a season of immense overwhelm, frustration and defeat - which is why I’m so passionate about the work I do. I want women to really understand the physiological and psychological changes they’re experiencing so this entire shift in our well-being is normalized. And to empower them to create sustainable, health habits and lifestyle shifts that will serve them well today, tomorrow and for the long-haul of their life.
If you’re experiencing shifts, here are some simple ideas that can help:
Cycle-Sync Your Nutrition & Workouts – Adjusting food intake and exercise based on your hormonal phases can support metabolism, energy, and recovery. Prioritize strength training, protein intake, and nutrient-dense foods.
Prioritize Restorative Sleep – Implement a wind-down routine, limit blue light before bed, and consider magnesium or adaptogens to support relaxation and deep sleep.
Support Hormonal Balance with Stress Management – Chronic stress depletes progesterone and worsens symptoms. Incorporate breathwork, gentle movement (like walking or yoga), and mindfulness techniques.
Optimize Gut & Liver Health – Estrogen detoxification relies on gut and liver function. Prioritize fiber, cruciferous vegetables, and hydration to help your body process hormones efficiently.
Consider Targeted Supplementation – Magnesium, omega-3s, vitamin D, and B vitamins can support hormonal balance, mood, and overall well-being.
In a nutshell, this is the tip of the iceberg and having support, resources and knowledgeable places to lean into matter for overall well-being. The more we can share and talk about our experiences - the more we can normalize what we’re experiencing when it comes to shifts in our health.
If you want a quick start guide to help you with implementing simple habits that can start to make a big difference in overall energy, mood and more - head here and download my guide for creating hormone supportive habit routines. I’d love to be in community as we work through learning, growing and evolving in this season together.