Hitting 50 can come with a mix of freedom and frustration. Kids may have left home, work may be shifting gears, and there’s a growing focus on what truly matters. But alongside these lifestyle changes, a quieter shift is happening, one that’s more internal than external. Hormones.
These tiny messengers affect almost every system in the body, and after 50, they don’t behave quite like they used to. While hormone changes in women often steal the spotlight, men also go through shifts that can be just as impactful, though they’re sometimes less talked about.
The result? A bunch of confusing symptoms, like fatigue, sleep issues, mood swings, muscle changes, and weight gain, that can feel like they came out of nowhere.
Understanding what’s happening hormonally in your body after 50 can help make sense of these changes, and perhaps more importantly, remind you that you’re not alone and you’re not imagining it.
What’s happening for women
For women, the big headline is menopause. This natural transition usually starts between the ages of 45 and 55 and officially marks the end of menstruation. But the journey there, known as perimenopause, is where most of the changes start happening.
Oestrogen and progesterone—the two key female sex hormones—begin to fluctuate and eventually decline. These hormonal changes can affect everything from your sleep and energy levels to your skin, weight, and even how your brain functions.
Some of the most common symptoms include hot flushes, night sweats, brain fog, vaginal dryness, mood changes, and a noticeable drop in libido. Sleep often becomes more fragmented, and metabolism slows down, which can make it easier to gain weight, particularly around the middle.
But here’s the thing, while menopause is natural, that doesn’t mean you have to just “put up with it.” There are a range of treatments and lifestyle tweaks that can ease symptoms and help you feel more like yourself again. Hormone replacement therapy (HRT) is one option that many women consider, but so are exercise, diet changes, stress management, and natural supplements.
And for the guys?
While men don’t have a clear-cut transition like menopause, they can still experience what’s often referred to as “andropause” or late-onset hypogonadism. This isn’t about a sudden hormonal drop, but rather a gradual decline in testosterone, about one percent per year after age 30. By the time men reach 50, some can start to feel the effects.
Lower testosterone can lead to fatigue, reduced muscle mass, weight gain, erectile issues, lowered libido, and mood changes, particularly a dip in motivation or confidence. Sleep may also suffer, and it can be harder to recover from physical activity.
The good news is, just like with women, there are ways to support the body through it. Testosterone replacement therapy is available, though it’s not right for everyone. Diet, strength training, good sleep, and reducing alcohol can all play a role in boosting natural testosterone levels.
It’s not just about sex hormones
While oestrogen, progesterone, and testosterone get the most attention, they’re not the only players on the hormonal stage. After 50, other hormone systems can start to wobble too.
Cortisol, the stress hormone, may stay elevated longer than it used to, which can lead to feeling constantly wired or exhausted. Insulin sensitivity can drop, increasing the risk of type 2 diabetes. Thyroid function may also decline slightly, which can affect energy levels and weight.
In women, declining oestrogen levels can also impact bone density, heart health, and brain function. In men, lower testosterone levels can have the same effect.
This complex interplay can leave you feeling off, even when everything “looks fine” on the surface. That’s why it’s important to approach midlife health with a whole-body perspective.
Supporting your body through hormonal change
While some hormonal changes are inevitable, there’s plenty you can do to feel better through this phase of life.
Movement is a big one. Regular exercise, especially strength training, can help regulate insulin, boost mood, support bone density, and preserve muscle mass. Walking, yoga, swimming, and Pilates are also great for maintaining balance and mental wellbeing.
Sleep is another pillar of hormone health. Try to stick to a consistent sleep schedule, avoid too much caffeine and alcohol, and create a calm bedtime routine to help with restfulness. If sleep problems persist, it’s worth speaking to a GP or specialist.
When it comes to food, focus on whole, unprocessed ingredients where possible. Protein becomes even more important for muscle maintenance, and plenty of fibre helps with hormone regulation and digestion. Omega-3 fats, magnesium, and B vitamins can support mood and energy. Limiting sugar and alcohol can also help keep insulin and cortisol in check.
And don’t underestimate stress. Chronic stress throws your entire hormone system out of balance. Mindfulness, time outdoors, creative hobbies, and social connection can all help recalibrate your stress response.
When to seek help
It’s always a good idea to talk to a healthcare professional if you’re experiencing symptoms that are affecting your day-to-day life. That might be severe fatigue, anxiety or depression, weight gain that feels sudden or extreme, or changes to your libido or memory.
Blood tests can check for hormonal imbalances, thyroid issues, or nutritional deficiencies. From there, you and your GP can decide whether lifestyle changes, supplements, or medical treatments like HRT or testosterone therapy are appropriate.
Hormonal changes are just one part of the midlife puzzle. They can be tricky, yes, but they’re also manageable. With the right information, support, and care, you can navigate this hormonal shift and come out stronger on the other side.
Because while your hormones may be changing, you’re still you. And this next chapter? It’s just getting started.
