Are you over 45 and struggling with stubborn weight gain, mood swings, or brain fog? Or maybe you have digestive issues, poor sleep, or night sweats? What’s one of the biggest drivers of these symptoms?
Your diet.
And it’s not just what you eat, but how your body is reacting to it now that you’re in your 40s, 50s, or beyond.
Why Diet Matters after 40
Here’s the truth: the way your body handles food changes with age. As estrogen, progesterone, testosterone, and thyroid hormones shift, your body becomes more sensitive to blood sugar spikes, your digestion slows down, and your metabolism may not bounce back the way it used to. Anyone besides me feel that?
That means the foods that used to work for you might actually be contributing to your fatigue, brain fog, or belly weight now. But don’t worry—this isn’t about cutting out everything you love. It’s about becoming smarter and strategic.
3 Common Dietary Triggers that Make Symptoms Worse
Let me walk you through 3 triggers that I see impacting women over 40 all the time.
Sugar & Refined Carbohydrates
These foods spike blood sugar which increases insulin which leads to midsection weight gain (belly fat), energy crashes, mood swings, and even poor sleep. When we talk about sugary foods and refined carbs, think white bread, white sugar, sugary coffee drinks, and even so-called “healthy” protein bars or granola.
Processed Foods & Inflammatory Oils
Hidden sugars, chemical additives, and vegetable oils are found in boxed snacks, salad dressings, and takeout. These foods increase inflammation, which disrupts your hormones and irritates your gut lining.
Food Sensitivities You Didn’t Know You Had
Gluten and dairy are big ones here. You don’t have to have an actual allergy to be sensitive. Symptoms can be delayed reactions which you’ll notice as bloating, fatigue, joint pain, brain fog, or skin issues. These are signs your body is reacting to something you’re eating regularly. These are NOT normal.
The Gut-Hormone Connection
Here’s where it gets deeper: Your gut is where hormones are processed, detoxed, and rebalanced. Your body needs a healthy gut to absorb nutrients, detox used hormones, and keep inflammation in check.
If your digestion is not working well, hormones can build up or become out of balance – leading to mood issues (like anxiety, depression, panic attacks), insomnia, night sweats, poor immune function, and more.
Three Gentle Shifts You Can Make
Here are 3 small steps you can make right away to decrease your symptoms and feel better.
- Start your day with a protein + healthy fat + fiber-rich breakfast (not just coffee and toast). Examples include eggs with sautéed spinach or kale; smoothie made with vegetables (spinach, carrots, cauliflower, zucchini, cucumber, etc.) and protein powder; turkey sausage and yogurt, or chia seed pudding and fruit.
- Drink water between meals to help digestion. Don’t drink a lot of water with meals because that dilutes stomach acid and enzymes and may cause poor digestion. But drink plenty (about 1/2 body weight in ounces) in between meals.
- Read labels and eat more whole foods. Begin reading labels and crowd out packaged foods with real ones—the way God created them! Think “one ingredient” foods. Real food = real healing!
Remember, your body is always talking to you. You just have to listen to it. Your diet has the power to support or sabotage your hormones, gut, and mood—especially after 40 or 45. If you’re noticing more symptoms than usual, your diet might be the root of them. The good news is you can change that! Small steps do matter and make a difference. So pick just one and do it today!
If you want help figuring out which foods might be affecting you, message me for my free hormone-friendly food guide. Or reach out for a free 20–minute consult. Click here to schedule it.
I am a National Board Certified Health and Wellness Coach and help women over 40 who have fatigue, digestive issues (like bloating, GERD, and constipation), brain fog, weight management problems, as well as thyroid and autoimmune conditions. I work with you and as a team, we focus on nutrition and lifestyle factors to help you have more energy, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s not only been there herself but also worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC
