This week, three dates sit side by side on the calendar. World Menopause Day on October 18. The International Day Against Breast Cancer on October 19. World Osteoporosis Day on October 20. Three different campaigns, all in the middle of Breast Cancer Awareness Month, and one thread connecting them: women’s hormones.
In my coaching, I meet so many women over 35 who feel their body changing. Sleep is lighter, moods shift faster, the waistline moves even when nothing else has changed. And every October, they hear a lot about breast health and bone health, but very little about what to actually do on a Tuesday morning.
So this article is about that. What hormone balance really means after 35, why it matters for your breasts and your bones, and 6 gentle daily habits that support it. No fear, no perfection. Just simple steps you can start this week.
What hormone balance really means after 35
The transition before menopause, can begin as early as your mid-30s or as late as your mid-50s. It lasts about four years on average, and up to eight. During this time, estrogen falls and fluctuates, which disrupts its balance with progesterone.
That is why so many women notice changes long before menopause itself. The most common signs include changes to your cycle, mood swings or irritability, trouble sleeping, and hot flashes or night sweats.
Here is the important part. Hormone balance after 35 does not mean keeping your hormones exactly where they were at 25. That is not possible, and it is not the goal. It means supporting your body through the change, so you feel steady, strong and well nourished along the way. Food plays a big role in that, which I explain in more detail in my article on nutrition for menopause.
Why hormone balance matters for your breasts and bones
Estrogen does much more than regulate your cycle, which is why hormone balance matters well beyond your mood. Two areas are especially affected when it changes.
Your bones. Estrogen helps protect bone. When it drops sharply at menopause, bone loss speeds up. According to the Bone Health & Osteoporosis Foundation, a woman can lose up to 20% of her bone density in the five to seven years following menopause. The habits you build in your late 30s and 40s matter for the strength you keep later.
Your breasts. After menopause, the ovaries stop making estrogen, and most estrogen then comes from fat tissue. The American Cancer Society explains that having excess body weight after menopause can raise estrogen levels and increases the risk of breast cancer.
I also want to be honest with you about one figure. According to the World Health Organization, about 80% of breast cancers occur in women with no specific risk factor other than being a woman and their age. So healthy habits for hormone balance support your body, and they are worth it. But they never replace regular checks and screening. Both go together.
6 gentle daily habits for hormone balance after 35
You do not need to do all six habits for hormone balance at once. Read them, notice which ones feel easy for you, and start there.
1. Fill half your plate with fibre-rich plants
Vegetables, legumes, whole grains, nuts and seeds like flax and chia are the foundation I come back to again and again. Fibre feeds your gut bacteria, supports digestion and keeps you full for longer.
There is also a growing area of research on the gut and estrogen. Scientists are studying how certain gut bacteria influence the way estrogen is recycled and cleared from the body. The research is still early, so I do not want to overpromise. But a fibre-rich, plant-forward plate is good for your gut, and a healthy gut is a good friend to hormone balance.
If bloating makes you hesitant to eat more plants, start slowly and read my article on digestion after 35. And for a colourful, fibre-rich idea, try my hormonal balance detox salad.
2. Add protein to every meal to steady your energy
A coffee and a croissant for breakfast, a light salad for lunch, and by 4 pm you are tired, hungry and looking for something sweet. I see this pattern every week.
Adding protein to each meal, together with fibre and healthy fats, helps you stay full and keeps your energy steadier through the day. Eggs, Greek yogurt, legumes, tofu, fish or chicken all work. When your meals are balanced, cravings calm down, and that makes every other habit for hormone balance easier.
Need inspiration for the morning? My hormone balancing breakfast bowl is a creamy, seed-rich start to the day. For many more ideas, my book Eat to Lose Weight brings together over 85 protein and fibre-rich recipes built on this balanced-plate approach. And if you are trying to lose weight, low protein is one of the weight loss mistakes I see most often.
3. Move every day, and lift something twice a week
Movement is one of the most powerful tools for both bones and hormone balance.
According to the NHS, two types of exercise help your bones. Weight-bearing exercise, where your feet and legs support your weight, like walking, dancing or skipping. And resistance exercise, where your muscles pull on your bones, like weightlifting or press-ups. Adults are advised to do at least 150 minutes of moderate activity a week, plus muscle-strengthening exercises on 2 or more days.
Movement supports your breasts too. The American Cancer Society notes that increasing physical activity can reduce the risk of breast cancer, possibly because activity affects inflammation and hormone levels.
Food supports your bones as well. The NHS recommends 700 mg of calcium a day for adults, from foods like leafy greens, tofu and dairy, and 10 micrograms of vitamin D a day, which can be hard to get from food alone. Ask your doctor whether a vitamin D supplement makes sense for you.
You do not need a gym. Light dumbbells or resistance bands at home are enough to start. If you want to understand why muscle matters so much from now on, read my article on muscle loss after 35.
4. Rethink the evening glass of wine
This one is not always easy to hear, so I want to share it gently. According to the American Cancer Society, drinking alcohol increases the risk of breast cancer, the risk increases the more you drink, and no amount of alcohol is completely safe. The World Health Organization also lists harmful use of alcohol among the factors that increase breast cancer risk.
I am not asking you to feel guilty about a glass of wine at a celebration. The idea is to notice the habit. If wine has become your daily way to unwind, try a few evenings a week with something else in your glass. A sparkling water with lemon and mint, a herbal tea, or my kefir soda alternative. Many women tell me they sleep better too, which brings us to the next habit for hormone balance.
5. Protect your sleep and calm your stress
When sleep is short and stress is high, everything feels harder. Cravings get stronger, patience gets shorter, and hormonal symptoms often feel louder. Sleep and stress are two of the quietest levers for hormone balance, and two of the most neglected.
This is also where gentle movement like yoga can help. A review of studies on yoga for women in perimenopause and after menopause found that yoga may help reduce hot flashes and symptoms of low mood and anxiety. The evidence is still modest, but the practice is gentle and low risk.
Simple ways to start: a fixed bedtime, screens off 30 minutes before sleep, a short breathing practice or a few gentle stretches in the evening. If stress is affecting your weight, read stress and weight loss after 35. For more on sleep, see the importance of sleep for weight loss, and for practical poses, my guide to yoga for menopause.
6. Know your body: self-checks and screening
The last habit for hormone balance after 35 is not about food at all, and it may be the most important one.
According to the World Health Organization, deaths from breast cancer go down when it is detected and treated early. Early diagnosis starts with knowing the signs and symptoms and seeking medical advice when something changes. Screening with mammography is usually offered to women aged 50 to 69, but guidelines vary by country and by your personal and family history.
So get to know what is normal for you, and do not wait if you notice a change. Ask your doctor which checks are right for your age and history. This October is a perfect moment to book that appointment if it has been a while.
If you want to go further on the food side, you can read my articles on 5 food habits to lower your breast cancer risk and 7 foods to include, and 5 to limit.
Your hormone balance week: a simple way to start
Here is a small exercise I often give my clients. Try it for the next seven days:
- Read the 6 habits again.
- Choose 2 that feel the easiest to start, not the hardest.
- Write one small, specific action for each.
- Do them every day for one week.
- Notice how you feel: energy, sleep, mood, cravings.
For example, a first hormone balance week could look like this: add a spoon of ground flaxseed and a handful of berries to your breakfast, and take a 20-minute walk after lunch on five days, plus one short strength session at home.
Hormone balance is not built in a day. It is built in small habits you repeat until they feel normal.
Ready to take the next step?
Try Hormonal Yoga with Marine, free for 30 days
If habit 5 spoke to you, this is the easiest way to support your hormone balance every week. Our Yoga Membership with Marine Baaklini, certified instructor and representative of Hormonal Yoga Therapy for the GCC region, offers weekly live yoga sessions designed for women over 35 to support hormonal health, reduce stress and improve sleep.
You get unlimited replays, so you can practise at your own pace, a growing library of recorded classes, and a private community for support along the way.
Start your 30-day free trial. You can cancel anytime during the trial.
More support for women’s health after 35
Frequently asked questions
What does hormone balance mean for women over 35?
After 35, hormone balance means supporting your body through natural hormonal changes, not keeping your hormones exactly as they were. Estrogen starts to fluctuate during perimenopause, and daily habits like balanced meals, movement, good sleep and stress care help you feel steadier through that transition.
At what age does perimenopause start?
Perimenopause can begin as early as the mid-30s or as late as the mid-50s. It lasts about four years on average, and up to eight years, according to Cleveland Clinic.
Can food really support hormone balance?
Food cannot stop hormonal change, but it can support your body through it. Fibre-rich plants, enough protein at each meal and healthy fats help steady your energy, support your gut and keep cravings calmer, which all supports hormone balance.
Does alcohol affect breast cancer risk?
Yes. The American Cancer Society states that drinking alcohol increases breast cancer risk, the risk rises with the amount you drink, and no amount is completely safe.
How much bone can women lose after menopause?
According to the Bone Health & Osteoporosis Foundation, a woman can lose up to 20% of her bone density in the five to seven years following menopause, because estrogen helps protect bone.
What exercise is best for bones after 35?
The NHS recommends a mix of weight-bearing exercise, like walking and dancing, and resistance exercise, like weights or press-ups. Aim for 150 minutes of moderate activity a week and muscle-strengthening on 2 or more days.
Can yoga help with menopause symptoms?
A review of studies found that yoga may help reduce hot flashes and symptoms of low mood and anxiety in women during and after perimenopause. The evidence is still modest, but yoga is gentle and low risk.
When should I start breast cancer screening?
The World Health Organization notes that mammography screening is usually offered to women aged 50 to 69, but guidelines vary by country and by your personal and family history. Ask your doctor which checks are right for you, and seek advice early if you notice any change.
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About the author
Asmaa Lahlou is the co-founder of MyAuthentikSpoon, a naturopathic program dedicated to empowering individuals to make smarter food choices for improved well-being. If you’re ready to tackle wellness with a fresh perspective, schedule a complimentary private consultation with Asmaa to receive personalised dietary insights and weight management strategies. This is your opportunity to have your questions answered and to learn how to incorporate the food choices into your lifestyle and achieve a better wellbeing.
