Supporting Women’s Wellness in Every Phase of Life

The Honest Truth about Hormones and Women’s Health Supplements

“Women are not small men,” as Dr. Stacy Sims aptly states. From muscle development to mental resilience, and everything in between, a balanced, science-backed approach to healthy aging differs significantly between men and women. As we embrace the slower pace of summer and turn our attention inward, it’s the perfect time to explore the remarkable complexities and unique health needs that women experience throughout every stage of life.

Whether you're navigating your reproductive years or stepping into a vibrant new chapter later in life, we’re here to support you. In this blog, we’ll cover essential topics like hormone balance, targeted women's health supplements, and daily self-care strategies, all designed to help you feel your best in every decade. Let’s dive in.

The 20’s and 30’s - Hormonal Changes & Challenges

Amid the excitement and occasional challenges of early adulthood, whether navigating friendships, careers, or romantic relationships, women in their 20s and 30s often experience a period of significant personal and physiological change. During these years, the body naturally prepares for the possibility of pregnancy each month, regardless of reproductive intentions. This preparation involves the careful regulation of key hormones, including estrogen, progesterone, and testosterone, throughout the menstrual cycle.

When these chemical messengers, better known as hormones, fall out of balance, a range of health concerns can arise. In early adulthood, common issues related to hormonal imbalance may include premenstrual syndrome (PMS), fibroids, polycystic ovary syndrome (PCOS), uterine health challenges, and the need for postpartum support.

Regardless of your relationship status or reproductive goals, developing a deeper awareness of your menstrual cycle can have a meaningful impact on your overall well-being. Rather than dreading the 28th day, consider it an opportunity to better understand and support your body’s natural rhythms.

Cycle Syncing

You may have heard of cycle syncing, a wellness practice that involves adjusting your nutrition, exercise, and daily habits to align with the natural hormonal shifts that occur throughout your menstrual cycle. By tuning into the distinct phases of your cycle, you can better support your energy levels, metabolism, mood, and overall well-being.
According to Cleveland Clinic, a woman’s menstrual cycle is typically 28 days spread out over four phases. Here is an idea of what cycle syncing might look like.

Menstrual Phase (Days 0 to 7)

Energy level: Low

Hormones: Estrogen at lowest level

Diet: Include iron-rich foods (leafy green vegetables, lean red meat, lentils, and beans) to help replenish iron levels lost during menstruation as well as vitamin C (citrus, broccoli, and red peppers), which helps the body to absorb iron.

Cleveland Clinic notes that getting enough vitamin K—such as exists in blueberries, cheese, and eggs—can regulate heavy menstrual flow , and omega-3 fatty acids from salmon, flaxseed, and tree nuts can modulate inflammation and cramping.

Exercise: Low-intensity exercises like pilates, walking, gentle yoga, and stretching are best during the menstrual phase when energy levels are already low. Staying hydrated and light movement will keep you healthy and balanced during this uncomfortable phase.

Follicular Phase (Days 8 to 13)

Energy level: Increasing

Hormones: Estrogen rising

Diet: The follicular phase is all about balancing your hormones as the body prepares to release an egg. Lean proteins (chicken and turkey), non-starchy vegetables (broccoli and cauliflower), healthy fats (avocados), and high-fiber carbs (oats and sweet potatoes) are ideal to balance hormones, maintain energy levels, and promote overall wellness (source).

Exercise: As energy increases, so can your workouts! Start adding in cardio training with moderate- to high-intensity, such as running, swimming, and group fitness classes, in addition to strength training, as the body is receptive to muscle-building during this transition phase (source).

Ovulatory Phase (Peak Fertility: Days 14-15)

Energy level: High

Hormones: Estrogen and testosterone peak

Diet: Focus on nutrient-dense foods to fuel your natural energy during the ovulatory phase. This may include lean proteins (chicken and turkey), nutrient-packed vegetables (leafy greens, broccoli, and cauliflower), healthy fats (avocados, seeds, and nuts), and high-fiber complex carbohydrates (oats, quinoa, sweet potatoes, and berries) (source).

Exercise: With increased energy comes the opportunity to push your limits with a variety of challenging workouts, such as strength training, HITT, kickboxing, sprints, and cycling/spinning (source and source). So, take this time to make great progress toward your fitness goals while you’ve got the charisma to do so!

Luteal Phase (Days 16 to 28)

Energy level: Decreasing

Hormones: Progesterone is produced, prompting PMS symptoms

Diet: Baylor Scott & White Health suggests focusing on hydration as well as lean protein and complex carbs like beans and whole grains during this final phase, which is notorious for cravings, moodiness, and bloating. Staying hydrated can minimize bloating yet keep you “feeling full.”

Choosing whole, nutrient-dense foods can also help stabilize the sweet and salty cravings that often arise during certain phases of the menstrual cycle. Instead of reaching for processed snacks, opt for a balanced alternative, such as a small handful of nuts, seeds, fresh fruit, or a piece of dark chocolate to satisfy cravings in a more nourishing way.

Exercise: It’s important to listen to your body throughout your cycle, but especially when your energy level begins to decline post-ovulation. Adjust your workouts accordingly, tapering exercise intensity as your energy decreases. You may also integrate more active rest days with yoga, stretching, light cardio, and meditation to prepare for a return to the beginning of your cycle (source).

Sources: Cleveland Clinic, Baylor Scott & White Health, and Menopause Specialists

Women’s Health Supplements

The 20s and 30s are often considered peak reproductive years for women. However, when hormones become imbalanced, some individuals may experience excessive fibrin accumulation in breast and uterine tissues, which can contribute to menstrual irregularities or reproductive challenges.

To support hormonal balance and menstrual cycle comfort, try Fibrovera, a gentle blend of hormone-balancing botanicals and enzymes that support women’s unique hormone needs throughout all stages of life. This supplement is particularly beneficial for young women because of its fibrinolytic enzymes that dissolve fibrin, a primary culprit of painful periods, breast and uterine fibroids, and PCOS.

The all-natural formula does not contain hormones or directly impact them, so it’s a safe alternative to hormone-disrupting pharmaceuticals or estrogen therapies. Alternatively, the botanicals and enzymes in Fibrovera metabolize unwanted hormone metabolites, promote the release of beneficial ones, and also replenish necessary nutrients in the body, such as calcium and magnesium.

Self-care Focus for Overall Wellness

While life in your 20s and 30s can feel fast-paced and unpredictable, this stage is an ideal time to establish consistent wellness routines and cultivate healthy, supportive relationships that lay the foundation for long-term well-being. Friendships are critical in all stages of life, and no matter what stage a woman is in, she’s trying to figure out how to relate to the other women in her life (source).

According to Danielle Bayard Jackson, Director of the Women's Relational Health Institute and the bestselling author of Fighting For Our Friendships, women tend to have intimate friendships more like that of siblings whereas men’s friendships are more akin to that of a cousin (source). Women are also way more likely to discuss mental health and family affairs with a close female friend.

Nurturing meaningful friendships in your early adult years can create a strong foundation for lifelong connection and emotional well-being. Whether it’s a quick “Thinking of you” message or a relaxing afternoon at the spa with close friends, investing in these relationships supports both mental and emotional health over time.

Also, begin establishing a dream team of natural health practitioners, support groups, and exercise accountability partners that you can lean on during the ups and downs in life. And always remember to take some “me time” for a luxurious facial, rejuvenating massage, or to simply sit with your thoughts for a little introspection.

No matter how busy life becomes, it’s the systems and habits you build now that lay the foundation for long-term health and success. Prioritizing supportive relationships and wellness routines today allows you to show up more fully, both for yourself and others, in the years ahead. Invest in your well-being now, so you can give generously and joyfully for a lifetime.

The 40’s and 50’s

Hormonal Changes & Challenges

Perimenopause

The 40s usher in a new phase for women as decreasing estrogen levels eventually lead to menopause, but only after passing through the perimenopause transition phase.

While menopause is often surrounded by stereotypes, and even inspired a musical highlighting hot flash, frequent bathroom trips, and mood swings, there’s also a great deal to look forward to in this new chapter of life.

So what exactly is this prefix-plus new term on the block?

The truth is menopause is actually an event in time, not the famed experience every woman goes through in midlife. Menopause marks the date when a woman has gone 12 consecutive months without a period, and MIT Health says the average age for this is 51.

Consequently, perimenopause is the time leading up to menopause; it truly is the transition period. In fact, the term “peri” means “around,” so perimenopause literally means “around menopause” (source), which marks the beginning of the end of the female reproductive years.

So when does it all begin?

Surprisingly, MIT Health claims that “perimenopause is defined as the 10 years leading up to your final menstrual period” (source). Harvard Health says the average is three to four years, but it varies by woman. The onset of this phase naturally occurs as the ovaries begin to produce less estrogen, which in turn, affects progesterone levels. Both of these hormones fluctuate during a typical menstrual cycle, however, the increased changes in the amounts of each hormone and how they impact one another is what leads to the changing menstrual periods and side effects of perimenopause.

Perimenopausal Symptoms

• Abnormal bleeding and changes in menstrual cycle
• Hot flashes and night sweats
• Vaginal dryness
• Decreased sexual desire
• Weight gain
• Migraines
• Depression, anxiety, or mood swings
• Brain fog (40 - 60% of midlife women experience cognitive symptoms)
• Sleep disruptions
• Frequent urination
• Achy joints and muscles
• Heavy sweating
• PMS-like feelings

Sources: The Menopause Society, MIT Health and Johns Hopkins Medicine

Although some women may notice their bodies beginning to change in their 30s (period irregularity is a key indicator), most experience the menopausal transition in their 40s, according to Mayo Clinic.

Bone Loss and Osteoporosis

One serious complication with aging is the correlation between menopause and bone loss. According to Mayo Clinic, “With declining estrogen levels, you start to lose bone more quickly than you replace it, increasing your risk of osteoporosis—a disease that causes fragile bones.” This is why it is so important to supplement with magnesium, a cofactor for calcium absorption, as well as vitamins D and K for complete bone health and strength.

MIT Health underscores the significance of a well-rounded health approach to menopausal bone loss, stating, “Without the right amounts of hormones, nutrients and exercise, your bones can weaken and become prone to breakage” (source). They emphasize, “Maintaining a balanced diet is a critical step in the years leading up to and throughout menopause.” Not only does this ward off cardiovascular disease, it can help to maintain a healthy weight and keep the “bad” LDL cholesterol in check, which is a key indicator in heart disease risk (source).

Unfortunately, “good” HDL cholesterol naturally decreases as women age, while LDL increases with a reduction in estrogen, a natural marker of perimenopause. But not to worry, a diet rich in colorful fruits and vegetables, high in calcium, and low in red meat and added sugars can help support your body’s changing needs during midlife, promoting strength, vitality, and long-term wellness. (source).

Women’s Health Supplements

Hormone-balancing Botanicals

As women transition through phases like perimenopause, maintaining hormonal balance becomes increasingly important. Natural changes in hormone levels can affect how we look and feel, sometimes leaving us feeling unfamiliar in our own skin. A little extra softness around the midsection, a loss of volume in certain areas, or skin that feels less supple than it once did are all common experiences, and you're not alone in noticing them.

Femesse is a blend of antioxidant vitamins and minerals that promotes a youthful appearance, from radiant skin to firm breasts. This female-fatale formula includes all the essentials for beautiful aging and balanced hormones so you can radiate confidence in your eras to come. Plus, the proprietary blend includes a dozen herbs specifically selected to support menstrual and menopausal discomfort healthy digestion and inflammation, boosted energy levels, a marvelous mood, and anti-anxiety. In addition, Maitake mushroom balances blood sugar levels and supports normal glandular function and lymph drainage to remove toxins from the body.

But don’t take our word for it, Femesse is the proud winner of Better Nutrition magazine’s Best of Natural Beauty Awards 2021!

Calcium

Make sure you’re getting enough calcium in your diet to support healthy bones as you enter menopause and the later decades in life. According to the National Council on Aging, women can lose up to 20% of their bone density 5 to 7 years after entering menopause.

KD Ultra combines vegan vitamin D3 with vitamin K2 to achieve excellent absorption rates of calcium, supporting strong bones at any age.

Self-Care Focus for Overall Wellness

If you're feeling overwhelmed or struggling with symptoms of perimenopause, consider connecting with a qualified menopause practitioner. Expert guidance can make a significant difference, and no woman should have to navigate this transition alone.

Despite mood swings and irrational reactions, continue to focus on spending time with friends during these years. Depression in women is highest between the ages of 45 and 55 (source). It’s no exaggeration, your close female friendships are just as essential to your well-being as you are to theirs, especially during times of emotional vulnerability or frustration.

Not only can exercise boost your mood and outlook on life, it continues to be essential for maintaining health no matter your age. MIT Health recommends 150 minutes of exercise each week “leading up to and throughout menopause” to include weightlifting, bodyweight exercises, and yoga to keep your body and bones strong. Make exercise a personal priority for self-care, and just keep moving!

The 60s and Beyond

Hormonal Changes & Challenges

Reaching postmenopause marks an important milestone in a woman’s health journey. With the end of monthly cycles comes an opportunity to focus on long-term wellness, vitality, and quality of life. This stage is all about embracing your next chapter with confidence, prioritizing bone health, heart health, hormonal balance, and overall well-being as you move into the years ahead.

With the closure of your body’s reproductive years comes a permanent decrease in both estrogen and progesterone levels. While this is normal, and the famed hot flashes should subside, it does lend itself to certain health changes and the possibility of lingering symptoms.

Osteoporosis and heart disease are higher risks during postmenopause (source). According to Cleveland Clinic, “You can lose 25% of your bone density or more after menopause (approximately 1% to 2% per year).” This is caused by the decrease in the hormone estrogen, which increases the risk of osteoporosis and bone fractures.

Although menopausal-type symptoms will likely fade or even disappear completely, you may still experience the following in your postmenopausal years:

• Hot flashes and night sweats
• Vaginal dryness (resulting in pain during sex)
• Depression
• Low libido
• Insomnia
• Dry skin
• Weight gain
• Hair loss
• Urinary incontinence

Source: Cleveland Clinic

Women’s Health Supplements

Calcium, Vitamin D, and Magnesium

You may already be upping your calcium intake or supplementing to maintain healthy bones, but other nutrients are vital to bone health, especially while aging. “One of the most important nutrients you need after menopause is calcium,” advises Cleveland Clinic. “Calcium is essential to your bone health and is especially important in postmenopause because a decrease in estrogen can increase your risk of osteoporosis. Vitamin D is also important because it helps your body absorb calcium” (source).

But did you know that magnesium is also conducive to bone health? A review of all things magnesium since 2009 has demonstrated that this mineral is associated with improvements in bone mineral density (BMD), lower fracture risk, and a better outlook on the risk of osteoporosis (source).

Approximately 20% of the population does not consume the advised amount of magnesium, and a staggering 30% to 40% of predominantly postmenopausal women analyzed were low in the element (source). Magnesium is a significant cofactor for proper absorption of calcium.

Progesterone Cream

According to an article in American Family Physician, a study evaluating 102 postmenopausal women found that 83% of women experienced either an improvement or complete resolution of vasomotor symptoms, the hot flashes and night sweats, with peak results at the one-month mark of using topical progesterone cream. Just a quarter teaspoon of the progesterone cream was massaged into the arms, breasts, or thighs daily, rotating the area of application regularly.

The choice to use progesterone instead of estrogen for menopausal symptoms is a growing trend, as a number of ladies choose not to opt for hormone replacement therapy (HRT), either by choice or necessity (source).

An article in the peer-reviewed journal Mayo Clinic Proceedings sheds even more light on this issue, writing, “Unfortunately, hormone replacement therapy is not a panacea, as it often results in various adverse events which outweigh its potential health benefits. Therefore, except in some specific individual cases, hormone replacement is not recommended.”

Furthermore, the topical application method of a plant-based cream, like Proferia, as opposed to swallowing a pill, is often preferred. The effects of progesterone on BMD are still up for debate with more studies needed, however, finding the delicate balance between these two hormones (estrogen and progesterone) shows promise in regards to bone health.

Ultimately, the choice whether to supplement with estrogen or progesterone must be made considering various factors, such as preference toward the method of supplementation, therapeutic results, and guidance from an informed practitioner.

UTI’s Unbound

Feel like you’ve gotten a few more urinary tract infections than you did in your younger years? “UTIs are usually caused by the drop in the hormone estrogen that happens after menopause,” says The American College of Obstetricians and Gynecologists. This is due to estrogen’s role in keeping the vagina moist and elastic and the urethra strong. Without these properties, vaginal tissues can become dry or irritated, and a weakened urethra can allow the bacteria to move up into the bladder (source). Estrogen also works as a harmonizer to maintain proper bacterial balance in your girl zone (source).

According to scientific research, “The increasing prevalence of Escherichia coli (the most prevalent uropathogen) that is resistant to antimicrobial agents has stimulated interest in novel non-antibiotic methods for the prevention of UTIs” (source). Using either topical or intravaginal estrogen in lieu of oral estrogen or antibiotics has been found effective post-menopause while other alternatives, such as probiotics (Lactobacillus species), cranberry juice, and d-mannose, have undergone studies (source).

Taking a targeted supplement like Floraphage may also support a healthy vaginal microbiome, especially as estrogen levels decline and natural changes occur in the vaginal environment.

Self-care Focus for Overall Wellness

Changing hormones and ending your reproductive years can feel like a bittersweet, monumental change that understandably contributes to moodiness, anxiety, and depression in the postmenopausal years (source). This is the perfect time to lean into the friendships you’ve nurtured over the years. Make it a priority to connect with loved ones regularly, spend time outside the home, and seek support from a therapist if you're finding it difficult to maintain emotional balance. Prioritizing social connection and mental health is a key part of overall well-being in this stage of life.

Some great opportunities to keep you on-the-go in later years are volunteering, joining a club, planning a dinner party or game night, and babysitting for younger families. Your wisdom and experience are valuable, and these are the best years to share your greatest resource, your time, with others in your community.

Summary

The journey from young to mature woman is filled with memorable moments, phases only another female can sympathize with, and unrivaled beauty that emanates from within. Undoubtedly, a healthy diet rich in fresh produce, lean meats, and whole grains as well as an unwavering fitness routine which combines cardio, strength training, and well-timed active rest are foundations for the reproductive years.

Supplementing with hormone-balancing botanicals like Fibrovera and Femesse in the reproductive and perimenopause years can mitigate menstrual cycle discomfort and menopausal symptoms. Then using a topical progesterone cream like Proferia can support good vibes and healthy energy levels in the postmenopause years.

Finally, a focus on non-negotiable self-care that restores your inner peace, and outer beauty cannot be compromised but only rivaled by the treasure of intentional friendships that last a lifetime.

So, embrace whatever phase of womanhood you’re currently in, and believe that your body is doing the best it can with what you have given it. Fuel it well, and it will reward you with internal harmony and graceful aging.

References

American Academy of Family Physicians. (2000, January 15). Postmenopausal hormone therapy. https://www.aafp.org/pubs/afp/issues/2000/0115/p481.html

American College of Obstetricians and Gynecologists. (n.d.). UTIs after menopause: Why they’re common and what to do about them. https://www.acog.org/womens-health/experts-and-stories/the-latest/utis-after-menopause-why-theyre-common-and-what-to-do-about-them

Cleveland Clinic. (n.d.). Nutrition and exercise throughout your menstrual cycle. https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle

Cleveland Clinic. (n.d.). Postmenopause. https://my.clevelandclinic.org/health/diseases/21837-postmenopause

Harvard Health Publishing. (n.d.). Perimenopause: Rocky road to menopause. https://www.health.harvard.edu/womens-health/perimenopause-rocky-road-to-menopause#:~:text=The average duration is three,may menstruate erratically for years.

Harvard Health Publishing. (n.d.). UTI in older women: Why postmenopausal women are susceptible to urinary tract infection—and what to do about it. https://www.health.harvard.edu/womens-health/uti-in-older-women-why-postmenopausal-women-are-susceptible-to-urinary-tract-infection-and-what-to-do-about-it

Hopkins Medicine. (n.d.). Perimenopause. https://www.hopkinsmedicine.org/health/conditions-and-diseases/perimenopause#:~:text=Perimenopause is a natural process,of hormones in the body.

Mayo Clinic. (n.d.). Fibrocystic breasts. https://www.mayoclinic.org/diseases-conditions/fibrocystic-breasts/symptoms-causes/syc-20350438#:~:text=Signs and symptoms of fibrocystic breasts may,change in size with the menstrual cycle.

Mayo Clinic. (n.d.). Perimenopause. https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666#:~:text=You may also experience menopause,the perimenopause period is over.

Mel Robbins. (n.d.). Episode 283. https://www.melrobbins.com/episode/episode-283/

Mel Robbins. (n.d.). Episode 293. https://www.melrobbins.com/episode/episode-293/

Menopause Society. (n.d.). Menopause topics: Perimenopause. https://menopause.org/patient-education/menopause-topics/perimenopause

Menopause Society. (n.d.). Find a menopause practitioner. https://portal.menopause.org/NAMS/NAMS/Directory/Menopause-Practitioner.aspx

Menopause Specialists. (n.d.). Exercise to match your cycle. https://www.menopausespecialists.com/post/exercise-to-match-your-cycle

MIT Medical. (n.d.). FAQ: Perimenopause. https://health.mit.edu/faqs/faq-peri-menopause

National Council on Aging. (n.d.). What is bone density? A practical guide for older adults. https://www.ncoa.org/article/what-is-bone-density-a-practical-guide-for-older-adults/

National Library of Medicine. (2017). Preventing urinary tract infections after menopause without antibiotics [PubMed]. https://pubmed.ncbi.nlm.nih.gov/28364867/

National Library of Medicine. (2021). An update on magnesium and bone health [PMC]. https://pmc.ncbi.nlm.nih.gov/articles/PMC8313472/

National Library of Medicine. (2021). Vaginal estrogen for the treatment of atrophic vaginitis [PMC]. https://pmc.ncbi.nlm.nih.gov/articles/PMC8020896/

Baylor Scott & White Health. (n.d.). Cycle syncing: Choosing food and diet for hormonal balance. https://www.bswhealth.com/blog/cycle-syncing-choosing-food-and-diet-for-hormonal-balance#:~:text=Drops in estrogen can lead,feel less burdened by cravings.

Trinity Health Michigan. (n.d.). Cycle syncing through your menstrual phases. https://www.trinityhealthmichigan.org/newsroom/blog-articles/cycle-syncing-through-your-menstrual-phases#:~:text=How Should I Adjust My,balance your mood and energy.

AAM Links

https://arthurandrew.com/blogs/education/what-is-bromelain?

https://arthurandrew.com/blogs/temp/what-is-papain?

https://arthurandrew.com/blogs/education/what-is-serrapeptase?_pos=1&_sid=0069f08b

https://arthurandrew.com/blogs/education/what-is-nattokinase?

https://arthurandrew.com/blogs/temp/what-is-protease?_pos=1&_sid=4ad872c3d&_ss=r

https://arthurandrew.com/blogs/education/femesse-wins-2021-best-of-natural-beauty-award?_pos=2&_sid=ceb36bb39&_ss=r

https://arthurandrew.com/products/femesse

https://arthurandrew.com/products/kd-ultra

https://arthurandrew.com/products/mag3-ultra