What I Wish I Knew About Preparing for Menopause in My 20s and 30s (So You Don’t Have to Learn the Hard Way)

No one in their 20s or 30s wants to think about menopause. It feels light-years away—like something you’ll deal with later, when you’re older, wiser, and maybe drinking more red wine.

But here’s the deal: How you treat your body right now determines whether you’ll sail through menopause or feel like you got hit by a hormonal wrecking ball.

Menopause isn’t just about hot flashes and mood swings. It’s a full-body transformation that affects your metabolism, brain function, energy levels, and long-term health. And guess what? Some of the most common hormonal issues women experience—PMS, anxiety, fatigue, weight gain—are early signs that your hormones need attention now, not later.

So, let’s talk about how to future-proof your hormones—without stressing, overhauling your life, or feeling like you’re skipping straight to retirement.

Why Should You Care About Menopause Now?

Most women don’t think about menopause until symptoms hit. But by then, you're already playing catch-up. The truth is, menopause doesn’t just happen at 45 or 50. Your hormones start shifting in your 30s (sometimes earlier), and your habits in your younger years play a massive role in how you’ll experience the transition.

Want to avoid the weight gain, brain fog, and hormonal chaos? Start taking care of your hormones before they start declining.

The Foundations of Hormone Balance

1. Eat Like Your Hormones Depend on It (Because They Do!)

What you put on your plate directly impacts your hormone production, metabolism, and overall health. If you’re living off coffee, processed snacks, and takeout, your hormones are paying the price.

• Prioritize protein to stabilize blood sugar and support muscle health (aim a minimum of 100 grams per day) 

• Eat healthy fats (avocados, nuts, olive oil, wild salmon) to support estrogen production,  brain function, and glowing skin.

• Load up on fiber to balance estrogen levels and support gut health (hello, leafy greens, flaxseeds, and berries).

• Cut the ultra-processed junk that spikes inflammation, messes with your gut, and throws off your metabolism.

2. Exercise Smarter, Not Harder

Endless cardio and overtraining can actually increase stress hormones and mess with your cycle. The better approach? Strength training, resistance exercises, and mobility work.

• Lift weights. Muscle is your best defense against the metabolic slowdown that comes with menopause.  No pink 1-3 pound weights, instead lift a weight that challenges you to failure after 8-12 reps.  Consider getting a session or two with a trainer to ensure proper form.

• Skip excessive cardio. Too much high-intensity exercise can stress your body out and make hormone imbalances worse.  Instead of marathon cardio sessions that leave you exhausted, opt for walks outside after meals.

• Move daily. Every step you take can make a massive difference for hormone balance and stress management.  Consider parking futher away from the office or grocery store, taking the stairs or walking while talking on the phone.

3. Master Your Stress Response

Stress is one of the biggest hormone disruptors, and chronic stress literally drains your body of essential hormones like progesterone and estrogen.

• Prioritize sleep. Aim for 7-9 hours a night (no, you’re not ‘too busy’ for this).

• Find a stress relief practice. Whether it’s meditation, journaling, yoga, or therapy, learn to regulate your nervous system.

• Stop glorifying burnout. Being constantly ‘on’ might feel productive, but it’s wrecking your hormones.

Birth Control, Toxins, and Endocrine Disruptors—What You Need to Know

You don’t have to ditch birth control, but you do need to understand how it affects your body. Long-term hormonal birth control can deplete key nutrients like magnesium, zinc, and B vitamins—all critical for hormone balance.

And let’s talk about toxins. Your beauty products, household cleaners, and even plastic water bottles contain endocrine disruptors that mess with your hormones.

Simple swaps to reduce exposure:
✔ Switch to non-toxic skincare and makeup.
✔ Use glass or stainless steel instead of plastic.
✔ Choose organic produce when possible to reduce pesticide exposure.

Hear more on this topic with Dr. Sands on the So She Slays Podcast below.