What women Over 40 Need to Know about Adrenal & Thyroid Health

The adrenals and thyroid are  two of the powerhouses of hormonal balance.

The adrenal glands, located just above the kidneys, are responsible for producing hormones that regulate our body’s response to stress—most notably cortisol. They also influence other hormones like DHEA, which supports energy and immune function.

The thyroid gland, situated in the neck, is the body’s metabolic regulator. It produces hormones that  influence everything from weight and energy levels to mood and body temperature.

The adrenals and thyroid part of the endocrine system, which means they don’t work in isolation—when one is out of balance, the other is often affected. All of your hormones should be working or playing together like a finely tuned orchestra.

The HPA-T axis – or hypothalamus, pituitary,  adrenal, thyroid  axis is susceptible to hormone shifts in women over 40, in perimenopause and menopause.

When the body experiences chronic stress, the HPAT axis becomes overstimulated, leading to adrenal fatigue.

Adrenal fatigue causes cortisol dysregulation, which in turn can:

• Disrupt thyroid function, slowing down metabolism and energy production.
• Worsen perimenopausal and menopausal symptoms like hot flushes, mood swings, body aches and pains, and sleep disturbances.

High Cortisol

High cortisol over time reduces progesterone levels. This is because we produce cortisol and progesterone from the same hormonal precursor- pregnenolone.  

Progesterone is our anti-anxiety hormone and gives a feeling of contentment.

 If you feel like you are irritable or have constant PMT/PMS then you probably are low in progesterone! If this keeps dropping over time because of stress, lowered thyroid function or a sluggish liver, then you end up with estrogen dominance

Excess estrogens can slow down the thyroid function and contribute to an underactive thyroid. And when the thyroid function slows down, this slows the liver function down and it becomes a cycle.

Prolonged cortisol levels also can decrease the livers ability to clear excess estrogen from the blood.

A sluggish liver can mean you end up with insulin resistance and weight gain.  Insulin is the hormone which ‘unlocks’ glucose from your food. If you are not unlocking the glucose for energy, it is stored as fat in your body, usually abdominal fat after age 40, which I known as the middle-aged spread…

 The top health risks of having high cortisol over 40

• Insulin resistance and diabetes
• Increased body fat/ weight gain
• Mood and brain problems including Alzheimer’s disease and depression
• Insomnia and sleep problems
• Delayed wound healing
• Bone loss in menopausal women
• High blood pressure

We can normalise or control cortisol by

• Controlling stress
• Exercising
• Getting adequate sleep
• Meditating
• Doing yoga, Thai chi, Chi gong  or Pilates
• Practising ‘mindfulness’
• Having a positive attitude
• Supporting your adrenal health as advised by your Naturopath
• Practising deep breathing or box breathing
• Vagal nerve toning exercises

Adrenal exhaustion and low cortisol

When the adrenals become exhausted or dysfunctional, then the hormones cortisol and DHEA are typically lower.

Many women enter their 40s and 50s with adrenal exhaustion, which can contribute to many unwanted symptoms in perimenopause and menopause.

Signs of low cortisol can include –

1. Chronic Fatigue
2. Low Blood Pressure
3. Cravings for Salt
4. Difficulty Handling Stress.
5. Unexplained Weight Loss or Poor Appetite
6. Muscle Weakness and Joint Pain
7. Low Mood or Depression
8. Brain Fog and Poor Concentration
9. Decreased Immune Function
10. Hypoglycemia (Low Blood Sugar)
11. Sleep Disturbances
12. Digestive Issues
13. Low Libido

You can help support and strengthen the adrenals by

• Eat Regular Meals: Avoid skipping meals, and aim to eat every 3-4 hours to prevent blood sugar dips. Include good quality protein at every meal
• Balance Macronutrients: Include a balance of protein, fat, and complex carbohydrates in each meal to keep blood sugar stable.
• Key nutrients for adrenal recovery – include magnesium, potassium and vitamin C
• Reduce Sugary Foods and Refined Carbohydrates: These cause rapid spikes and drops in blood sugar, straining adrenal function over time.
• Have at least 8 hours sleep a night and have micro naps if needed. Avoid “Soldering on” and overthinking and  worrying.
• Stay hydrated – drink filtered alkalised and fluoride free water. Drink herbal teas like licorice, ginseng or tulsi tea.
• Reduce stress, EMF , blue light  and chemical exposure. These all over stimulate the adrenal glands
• Grounding or earthing daily – reduces stress hormones and inflammation.

Thyroid health

The thyroid also plays a critical role during this time. With declining levels of sex hormones, the thyroid gland can struggle to maintain normal metabolism, leading to weight gain, fatigue, and a sluggish mood. Many women are diagnosed with hypothyroidism during perimenopause and menopause as a result.

Sub-clinical hypothyroidism is a condition where the thyroid gland is not producing enough thyroid hormones to meet the body’s needs, but the levels of thyroid hormones (T3 and T4) are still within the normal range but not at optimal levels and are causing early symptoms of low thyroid function.

The thyroid active thyroid hormone can be bound up if cortisol is high over long periods of time and can lead to an underactive thyroid.

Symptoms of low thyroid function include –

1. Fatigue and Low Energy
2. Feeling Cold Easily
3. Weight Gain or Difficulty Losing Weight
4. Mild Depression or Mood Changes
5. Dry Skin and Hair
6. Constipation
7. Mild Cognitive Decline (Brain Fog)
8. Irregular Menstrual Cycles
9. Elevated Cholesterol Levels

Balanced Nutrition for Hormonal Support

• Healthy Fats: Focus on foods rich in omega-3 fatty acids (oily fish, flaxseed, chia seeds, walnuts) and healthy fats like avocado and olive oil to support hormone production.
• Cruciferous Vegetables: These help the body metabolize estrogen and can reduce estrogen dominance, a common issue during perimenopause.
• Protein: Adequate protein intake is essential to support adrenal and thyroid health and balance blood sugar levels.  Consider plant-based proteins or lean meats.
• Foods rich in selenium, zinc, iodine, and antioxidants for thyroid health.

Limit Blue Light Exposure:

Blue light, which is emitted by screens on phones, tablets, computers, and LED lighting, can disrupt the body’s circadian rhythms and impact hormonal health.

• Blue Light Filters: Use blue light-blocking glasses or install apps that reduce blue light emissions from screens, especially in the evening.
• Reduce Evening Screen Time: Limit screen use at least 1-2 hours before bedtime to allow melatonin levels to rise naturally.
• Natural Lighting: Spend time in natural sunlight during the day to help regulate circadian rhythms and support hormone balance.

As women move through perimenopause and menopause, understanding the interplay between the adrenals, thyroid, and sex hormones is key to reducing symptoms and promoting vitality. By addressing stress, supporting adrenal and thyroid function through nutrition, supplements, and lifestyle adjustments, women can experience a more balanced and empowered transition into midlife.

Every woman’s journey is unique, and as a naturopath, I believe that personalized care, including testing for hormonal imbalances, and gentle, holistic approaches can lead to optimal health during this transformative stage of life.