Women Aging: Support at Every Stage

Aging is not a decline; it is a shift. For many older women, aging gracefully is a goal many of us want to achieve. However, what does that look like? It is the ability to stay strong, healthy, and independent. As you might imagine, much of that relies on your health. For women aging, this shift is profound, involving hormonal transitions, metabolic changes, and new demands on bones, joints, and energy systems. 

Healthy aging is not just about looking youthful—it is about maintaining vitality, confidence, and strength from the inside out. As a woman in her 50s, I believe all women can achieve healthy aging with ease. In functional medicine, we view the body as a group of systems working together rather than individual systems to be addressed one at a time. Once you understand this, you can adapt to these shifts in your body more effectively. In this article, I explore how to support women again at every stage. 

The Unique Health Journey of Aging Women

Aging looks different from person to person. There’s even quite a difference between women aging and men aging. Unlike men, women experience dramatic hormonal transitions—perimenopause, menopause, and postmenopause. During perimenopause, hormone levels fluctuate sporadically, often resulting in symptoms such as hot flashes, mood swings, and sleep irregularities. (1) Menopause, the end of your reproductive years, brings a sharp drop in estrogen and progesterone levels. 

As you get older, these hormonal changes impact women’s bone density, muscle mass, cognitive health, hormone production, and mood and energy levels. Estrogen is responsible for supporting many systems in a woman’s body.

Estrogen is vital for bone strength. As levels decline, it can accelerate bone loss, increasing the risk of osteoporosis and fractures. (2) In addition to estrogen, testosterone and DHEA also decline. This can result in a reduction of lean muscle, which affects metabolism and mobility. (3) When this happens, some women begin to notice an increase in body fat.

Estrogen also supports memory and cognitive function. Lower levels are linked to an increased risk of cognitive decline. In addition, this reduction of estrogen and progesterone production causes your adrenal glands to work overtime. Your mood and energy levels can be impacted negatively. As hormones fluctuate, this can trigger mood swings, anxiety, and fatigue. 

These changes can catch you off guard as they unfold over the years. I’m here to tell you that support is possible. Through a functional medicine approach, you can navigate this transition with ease. 

Hormonal Shifts That Shape the Aging Process

The most significant hormonal shifts for women and aging involve estrogen, progesterone, and DHEA. However, these hormones do not suddenly drop overnight. They decline gradually over time. Yet, even the smallest shift in these hormones can cause noticeable changes in how you feel daily. It’s key to balance your hormones with a holistic treatment for menopause rather than jumping right to hormone replacement therapy (HRT). This can improve overall aging outcomes.

That’s why I formulated AMMD™’s EstroProtect. A targeted supplement that supports hormonal balance and healthy estrogen metabolism. EstroProtect is specially formulated with clinical doses of DIM (diindolylmethane) and calcium-D-glucarate to aid in metabolizing estrogen, which may help reduce the occurrence of estrogen dominance. This formula includes ingredients such as alpha-lipoic acid and milk thistle to bind to excess estrogen. Also, chaste tree helps promote balanced progesterone levels. 

The Role of Stress and the Adrenals in Healthy Aging

You now know that your adrenal glands work overtime as your ovarian hormone production declines with age. You may also be familiar with the fact that your adrenal glands produce stress hormones such as cortisol. Persistent stress can exhaust adrenal reserves that are already overtaxed. This can accelerate the effects of women’s aging.

When your adrenals are overworked, your cortisol levels can become elevated. As your cortisol increases, you may notice unexplained weight gain. Other symptoms include fatigue and a weakened immune system. You may even experience insomnia or anxiety. 

There’s no denying that chronic stress is a major contributor to chronic health conditions. However, by making a few lifestyle changes, you can lower cortisol levels and enjoy optimal health. Supporting the adrenals is essential for healthy aging. This means prioritizing rest, establishing positive daily habits, and nourishing the body with targeted nutrients. 

Adrenal Support is my number one tool for managing adrenal fatigue. It helps facilitate a healthy stress response and supports optimal cortisol levels. It contains a blend of adaptogenic herbs such as Rhodiola rosea, Panax ginseng, eleuthero, and ashwagandha. This formula also includes the amino acid L-tyrosine to promote catecholamine production, which is essential for an optimal stress response.

Nutritional Needs That Shift Over Time

With women and aging, nutrient absorption and requirements change. Your ability to absorb nutrients often declines, which can lead to nutrient deficiencies. In fact, your gut becomes less efficient at absorbing key vitamins and minerals. Lifestyle and hormonal shifts continue to deplete your nutrient stores. 

Vitamin B12, magnesium, calcium, and vitamin D are among the most critical nutrients that become harder to absorb. These should be supported by a healthy diet for women tailored to this stage of life. Vitamin B12 levels naturally decline with age, affecting cognition and energy. Calcium and magnesium are essential for maintaining healthy bones and muscles. However, both minerals also become harder to absorb as you continue aging. Vitamin D needs to rise as you age, meaning your body needs more to support bone and immune health. 

The Myers Way® Multivitamin is a foundational supplement formulated to meet these changing needs and support long-term wellness. This methylated multivitamin replenishes nutrient stores and delivers a comprehensive blend of vitamins and minerals for optimal absorption, making it a cornerstone of care for women aging.

Staying Strong: Bone, Brain, and Joint Support

Estrogen is essential for keeping your bones strong, especially for women and aging. It helps maintain a healthy balance between breaking down old bone (osteoclasts) and building new bone (osteoblasts). This process is known as bone metabolism. Estrogen specifically inhibits osteoclasts, the breakdown of bone, and promotes osteoblasts, or new bone growth. (4)

Maintaining a healthy inflammatory response is key for both mind and body. Inflammation associated with aging, sometimes referred to as “inflammaging”, can affect bone regeneration, leading to loss of bone density. (5)

To support long-term bone and muscle health, try engaging in regular exercise such as strength training, yoga, or Pilates. Exercise is a proven way to protect your bones and joints while also supporting muscle mass and mobility. Calcium, vitamin D, magnesium, and K2 also play crucial roles in maintaining strong bones. So does nourishing your body with nutrient-dense foods, rich in colorful vegetables, lean proteins, and healthy fats. 

Building a Routine That Evolves With You

What worked for you in your 30s may no longer serve you in your 50s. I know this to be true. I’ve had to make many adjustments as I age, and that’s okay! Women aging well means tuning into your body’s needs and rethinking your daily routine. This could be prioritizing quality sleep, engaging in regular exercise, and eating a balanced diet.

To energize your circadian rhythm and metabolism after waking up, it’s important to drink plenty of water and expose yourself to natural sunlight. Even if you find it hard to squeeze in exercise, just 20 minutes a day of walking can help maintain bone and muscle health. Additionally, try practicing mindful eating by chewing thoroughly, eating slowly, and considering digestive enzymes to support digestion and absorption. When it is time for bed, dim the lights and limit screen time to help you wind down for a good night’s rest. Remember, you don’t have to do it all at once. Small shifts add up. Be flexible and supportive in meeting your body where it’s at in the current season of life. 

Age Powerfully With the Women’s Health Bundle

Aging is not something to fear. With a few simple lifestyle changes, you can embrace aging gracefully. AMMD™’s Women’s Health Bundle is designed to support women aging. This women’s health bundle provides support at every stage of life. EstroProtect promotes healthy estrogen metabolism, while Adrenal Support helps balance cortisol. The Myers Way® Multivitamin replenishes key vitamins and minerals as your nutrient needs shift. With this foundational support for energy, hormone balance, and long-term vitality, you can feel empowered as you navigate the aging process with ease.