6 Expert-Backed Ways To Take Care Of Your Hormonal Health In 20s & 30s 

I wish I could show you a picture of my 50-year-old mother before getting to the real discussion. From her glowing skin to her ability to brisk walk for hours (while I start panting trying to catch up)—none of it is a genetic blessing, I assure you. The secret to her youthful appearance and stupendous energy levels is her unflinching commitment towards her health. As far as I remember, she’s been at it since a young age and the results are for all to see.

Her health mantra is fairly simple: take care of your hormones and they’ll take care of you. That’s because these chemical messengers pretty much run the show in your body. Regulated by the endocrine gland, they move through your bloodstream and organs and modulate vital functions. Your metabolism, heart rate, kidney function, periods, weight, skin quality, moods, sexual function, fertility—everything’s influenced by your hormones. However, hormonal harmony boils down to consistent efforts and starting young. Even a report by the University of Utah highlights the importance of taking care of your hormonal health in your 20s and 30s for healthy ageing. 

Now, the question that comes to mind is how can we take care of them? Well, I got in touch with Dr Indrayani Salunkhe, Consultant Gynaecologist, Wockhardt Hospital, Mumbai to find out. Here are all the deets:

Hormonal Health In Your 20s

Life in your 20s is all about adjusting with adulthood and making some important career decisions while dealing with heartbreaks and failures. Overwhelming, right? Well, the resulting stress can lay out a base for serious health problems like diabetes and cardiovascular complications in the future. Stress also increases the level of cortisol hormone in your body. “High cortisol can lower your estrogen levels (female sex hormone). It can result in irregular periods, low libido, weight gain, acne, and decreased fertility,” warns Dr. Indrayani. “Cortisol can also decrease serotonin (happy hormones) and cause or aggravate menstrual health issues like anxiety and depression,” she adds. 

How To Take Care Of Your Hormones

It’s important to take measures to ensure your hormones are balanced at this stage in your life. Here’s what Dr. Indrayani suggests:

Regular Exercise

Not only does regular exercise help you stay fit, it also produces more serotonin and endorphins in the body. “These hormones boost your mood, keep stress at bay, and keep you mentally and physically healthy,” says Dr. Indrayani.

Manage Stress

Given the high levels of professional and personal stress in your 20s, you’ve got to make your mental health a priority. “Be more organised to reduce stress, take regular breaks, and meditate every day,” suggests Dr. Indrayani.

Eat Right

20s are also for fun and parties. This means that your intake of alcohol, sugar and processed foods could be high. “Make sure to avoid junk and consume a healthy diet with green-leafy vegetables, fruits, whole grains like wheat and barley. Don’t forget to get your daily dose of protein from chicken, eggs, pulses, and cottage cheese,” says Dr. Indrayani. “Go for routine checks and take supplements for any nutritional deficiencies,” she adds. For regular consumption, you can count on Sirona’s PMS Gummies. Rich in vitamin B6 and chasteberry, they help restore hormonal balance and alleviate your PMS symptoms too. 

Hormonal Health In Your 30s

You might feel more mature and emotionally stronger in your 30s, but this is the time when you might notice some subtle signs of ageing. “The estrogen and progesterone production naturally declines in your 30s. So you can experience low libido, decreased fertility, fatigue, scanty periods, hair loss, and weight gain if your hormones are imbalanced at this stage,” warns Dr. Indrayani.  

How To Take Care Of Your Hormones

Instead of worrying about the transformation that your body goes through at this stage, you need to focus on your health. Here’s what you can do:

Put Yourself First

With increased responsibility in your 30s comes more stress. You could be juggling different roles at this stage and taking care of family, work, and what not. But don’t forget to include a relaxing walk or a hobby that you enjoy in your routine. 

Make Skincare A Priority

You may notice some wrinkles and fine lines too and that can add to your stress. So make sure to spend extra time on skincare and get your hands on the right products. Try Sirona’s Hydrating Face Serum. Packed with the goodness of Hyaluronic acid, it can penetrate into the deeper layers of the skin and nourish and hydrate them. Using it regularly can keep your skin plump and supple, prevent signs of ageing, and feel oh-so-good about yourself. 

Lead A Healthy Lifestyle

Like we mentioned, there’s a natural reduction in estrogen and progesterone. That’s why avoiding caffeinated and alcoholic beverages is even more important in your 30s. Additionally maintaining a healthy lifestyle overall can also boost your hormonal health. “Eat healthy, avoid junk, and stay active,” suggests Dr. Indrayani.

Remember, taking care of your hormones is a one-size-fits-all health message. It works for everyone across ages and body types. So do, follow these tips and age like fine wine.

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