Hormones play a vital role in nearly every system in our body—from energy levels and sleep to weight management, mood, and reproductive health. But as we age, especially after 40, hormone levels often begin to shift, and many people feel the effects without realizing what’s behind them.
Instead of turning immediately to synthetic fixes, educator and health advocate Barbara O’Neill encourages people to first understand their bodies and explore simple, natural steps that can support hormonal balance gently. Backed by practical experience and rooted in common-sense wellness, her advice empowers people to take small actions that may support hormonal health in the long run.
Let’s explore her approach and the everyday habits that may help bring more balance to your body.
What Happens to Hormones After 40?
After age 40, it’s common to experience a natural decline in certain hormones like estrogen, progesterone, and testosterone. These changes can contribute to:
- Fatigue or sleep disruptions
- Mood changes or irritability
- Slower metabolism or weight gain
- Brain fog or lack of concentration
- Changes in hair, skin, or muscle tone
According to Mayo Clinic and WebMD, many of these symptoms are part of the natural aging process, but lifestyle choices can influence how strongly they show up.
Barbara O’Neill teaches that by caring for the body’s core systems—digestion, detox, stress response, and nutrition—you support the glands that help regulate hormones, like the thyroid, adrenal glands, and ovaries/testes.
The Foundation: Eat to Support Your Hormones
Food is one of the first tools Barbara turns to when addressing hormonal imbalance. Rather than focusing on restrictions, she encourages adding more of the right nutrients that nourish the endocrine system.
Nutritional pillars to support hormonal health include:
- Healthy fats: Avocados, olive oil, flaxseeds, and walnuts help the body build hormones
- Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts support estrogen balance
- Leafy greens: Spinach and kale provide magnesium and folate for cell repair
- Whole grains: Brown rice and oats offer slow-burning energy and fiber
- Fermented foods: Sauerkraut, miso, and kefir nourish gut bacteria, which may support hormone processing
Barbara also emphasizes reducing refined sugar and caffeine, which may trigger spikes in cortisol—the body’s stress hormone.
Support Your Liver and Gut: The Hormone Processing Centers
Many people don’t realize that once hormones are used by the body, they need to be broken down and eliminated—primarily through the liver and digestive system.
Barbara O’Neill emphasizes this natural “detox” process and encourages these daily habits:
- Drink warm water with lemon in the morning to stimulate bile flow
- Eat fiber-rich foods like chia seeds, apples, and beans to keep digestion regular
- Include bitter greens such as dandelion and arugula to support liver health
- Avoid processed oils and chemicals found in many packaged snacks
A healthy gut helps regulate estrogen levels and reduce the buildup of hormone byproducts, which may contribute to imbalance when not cleared properly.
Sleep, Sunlight, and Stress: Three Overlooked Hormone Helpers
Hormones don’t operate in isolation—they respond to the rhythms of your lifestyle. Barbara reminds us that the basics matter most, especially:
1. Sleep: Aim for 7–9 hours per night. Poor sleep is linked to disrupted melatonin, cortisol, and even insulin sensitivity.
2. Natural sunlight: Just 15–20 minutes daily helps regulate your body’s clock and supports vitamin D production, which plays a role in mood and metabolism.
3. Stress management: Chronic stress can increase cortisol and reduce progesterone, creating a hormonal domino effect. Barbara’s tips include:
- Deep breathing
- Gentle walking
- Quiet time in nature
- Journaling or prayer
Simple daily practices that promote calmness can reduce hormonal chaos.
Herbs and Teas to Consider (With Caution)
Barbara often shares traditional herbal remedies that may support hormone balance, but she emphasizes using them with respect and awareness. Always consult your doctor before adding herbs, especially if you’re taking medications or have a medical condition.
Some commonly used herbs for hormone support include:
- Chasteberry (Vitex): Traditionally used to support progesterone balance in women
- Ashwagandha: An adaptogen that may help regulate stress-related cortisol
- Licorice root: Known to support adrenal function, though not for long-term use
- Red clover: A natural source of phytoestrogens that may support menopausal comfort
Herbs should complement, not replace, core healthy habits like nutrition, rest, and hydration.
Daily Routine to Support Hormonal Wellness
Barbara O’Neill encourages creating a gentle rhythm each day that supports hormone production and regulation. Here’s a basic sample you can adapt:
Morning
- Wake up with natural light
- Warm lemon water before breakfast
- Light stretching or a walk
- Protein-rich breakfast (e.g., eggs, avocado, greens)
Afternoon
- Eat a balanced lunch with whole grains and veggies
- Take a short break outdoors
- Stay hydrated with herbal teas or water infused with cucumber and mint
Evening
- Light dinner at least 2–3 hours before bed
- Turn off screens 1 hour before sleeping
- Reflect, read, or journal
- Sleep in a cool, dark room
These small choices, done consistently, may help your hormones stabilize over time—leading to better energy, mood, and overall vitality.
Looking to feel more in tune with your body? Share this with someone you love or explore more of our holistic wellness tips on the site!
Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. Consult your doctor before making health changes.
