“Life comes in three acts. The first is chaos, the second is building, and the third is liberation.” – Jane Fonda
Act One (0–30): Life’s opening chapter is fueled by firsts: first love, first job, first heartbreak, and that first period. Hormones surge, bodies transform, and amidst the acne, mood swings, and cramps, we learn to ride the wild rhythm of change. It’s messy, thrilling, and full of discovery.
Act Two (30–60): These are the building years of family, career, and responsibilities, all while navigating hormone highs and lows; fertility, perimenopause, hot flashes in board meetings, sleepless nights, shifting libido, bloating, and brain fog. It’s demanding, relentless, and often overwhelming.
And then comes Act Three (60+).
The body’s changes have settled, and with this comes perspective; the wise woman’s wisdom. With kids grown and careers easing, the focus shifts back to you. If you allow it to. Hormones are no longer shifting, they have finally settled, and now it is up to you to settle into that. Instead of pulling you into chaos, they invite you to reconnect. Instead of trying to balance our hormone fluctuations or fighting chaos, it’s about understanding the subtle changes that the loss of hormones has on our bodies. It’s about the freedom to nourish your body, your brain, and your bones, to support a fully thriving third act.
This stage isn’t about decline, it’s about design. Supporting your body through intentional support is just one piece of ensuring that Act Three is everything it’s meant to be: vibrant, liberating, and fully yours.
Here’s the bottom line – hormones don’t actually change post-menopause. Your body is now adapting to operating without certain hormones that previously played a significant role. You may be on hormone replacement therapy to replace the declining estrogen and progesterone, however, the replacement hormones will never put your levels back to pre-menopause levels- and that is not the intention.
While hormones past 60 aren’t in need of balancing, they are in need of understanding – the impact of the loss of hormones requires understanding and connection to your body.
So let’s get into it.
When your periods stop for good, the production of estrogen and progesterone that comes from ovulation also stops. These hormones weren’t just involved in prepping you for pregnancy and conception, they have many roles throughout the body. The most significant impacts happen on the following systems: your bones, your cardiovascular system, and your brain.
Bones
Act 1: When estrogen is turned on, it stimulates osteoblasts (which encourage bone building) and inhibits osteoclasts (the cells responsible for bone breakdown and turnover). Estrogen also stimulates the formation of collagen, which is crucial for bone structure. Most bone density is gained in Act 1, and the peak bone density is achieved in this stage.
Act 2: Bones stop gaining density but bone remodelling continues; old bone is being replaced by new bone. Increasing muscle mass during this act can support healthy bone density. When estrogen levels start to decline, bone loss begins to accelerate – osteoclast (bone breakdown) activity is higher than osteoblast (building) activity. The first 5 years post menopause see the most rapid and significant declines in bone density. This is where hormone replacement can help offset that loss.
Act 3: Bone loss will continue but at a steadier rate. Combined with a decrease in muscle mass, the bone density decreases, and bones have a significant risk of fracture. One of the most impactful ways to offset bone loss is to introduce estrogen, if appropriate, in Act 2.
Other ways to support your bone health:
- Vitamin D: A minimum of 2000IU daily.
- Calcium: Supplementation is especially important if you don’t have dairy in your diet.
- Exercise: Strength training increases muscle mass, which helps maintain bone density.
- Protein: Ensure you are getting adequate protein to build muscle to protect your bones.
Cardiovascular
Act 1: Your blood vessels are healthy and clear. High levels of estrogen keep them clear, smooth, and relaxed. Estrogen inhibits the buildup of fatty plaques and atherosclerosis within the vessel walls.
Act 2: The decline in estrogen leads to an increase in cholesterol, with a greater likelihood of buildups throughout the blood vessels. Changes in hormones and sleep patterns can have an impact on our metabolic health, making us more fatigued and exhausted when trying to exercise.
Act 3: Your blood vessels have adapted, but we must be intentional about metabolic health. The foods you are eating and your activity levels are just as important now. Focus on healthy fruits and vegetables, and limit processed foods and meats.
A few key ways to support your cardiovascular health:
- Exercise: A core foundation of cardiovascular health, which helps keep your vessels and muscles strong.
- Sleep Support: Ensure that there isn’t an undiagnosed sleep apnea. Sleep apnea strains the heart by causing repeated oxygen drops that lead to high blood pressure, irregular rhythms, artery damage, and increased risk of heart attack or stroke.
- Magnesium: Supports cardiovascular health by helping regulate blood pressure, maintaining normal heart rhythm, relaxing blood vessels, and reducing inflammation.
- Fish Oil: Its anti-inflammatory properties can help support a healthy lipid profile.
Brain Health
Act 1: Estrogen is essential for brain health and development; during puberty, it drives the formation of many neural connections, and if pregnancy occurs, it contributes to the so-called “pregnancy brain.”
Act 2: Menopause reflects the shifting ovarian–brain connection: while the brain continues sending signals to support ovulation, the ovaries respond less consistently, leading to sharp fluctuations in estrogen that can intensify cognitive changes and mood swings. Combined with the pressures of work, stress, and balancing home and career, it may feel like your brain can’t keep pace with your demands, creating pronounced highs and lows during this hormonal transition.
Act 3: Your focus, cognition, and clarity should begin to stabilize; while perimenopause and early menopause can feel chaotic, the postmenopausal stage often brings greater balance with improved mood and cognitive steadiness.
To help support your cognition in the third act:
- Fish Oil: Fish oil, especially its DHA component, supports post-menopausal cognitive function by promoting healthy brain cell membranes, enhancing communication between neurons, and reducing inflammation.
- Creatine: Supports cognitive health in post-menopausal women by acting as fuel for the brain, boosting brain energy production. This can enhance memory, focus, and resilience against age-related decline.
- PhosphatidylSerine: Promotes healthy cell membranes, enhances communication between brain cells, and improves memory and focus.
Other areas that may need support in the third act, and easy tools to support them:
- Skin → Collagen & Fish Oil: Collagen and fish oil help maintain skin elasticity and hydration, reducing the appearance of fine lines and supporting a youthful glow as natural collagen declines with age.
- Sleep → Magnesium: Magnesium promotes deeper, more restful sleep by calming the nervous system and supporting healthy melatonin production, which often becomes less efficient with age.
- Eyes → Fish Oil & Antioxidants (Astaxanthin, Zeaxanthin, Lutein): Fish oil and these key antioxidants protect eye health by reducing oxidative stress and supporting the macula, helping preserve vision and lower the risk of age-related eye conditions.
- Joints → Glucosamine, Collagen, MSM: These compounds work together to support cartilage strength, joint cushioning, and flexibility, easing stiffness and promoting mobility in later years.
The Importance of Protein
As we age, appetite often declines, and with it, our intake of protein. It’s common to reach for light snacks like crackers, grapes, muffins, or tea, but over time, these subtle choices can make it harder to maintain strong, healthy muscles. Prioritizing protein throughout the day is key: aim to include it with every meal and even in your snacks.
An easy way to do this is by sneaking protein into the foods you already enjoy, add it to your smoothies, stir it into breakfast oats, or even bake it into your muffins for a nourishing boost.
Conclusion
Act Three is a time to embrace vitality, wisdom, and freedom. While hormones may have settled, their absence continues to shape your bones, heart, brain, and overall health. This stage is not about decline but about intentional care, nourishing your body so you can thrive with strength and confidence. At NutriChem, most of our naturopathic doctors are Menopause Society Certified Practitioners, here to provide expert guidance and compassionate support on your hormone journey. With the right knowledge and personalized care, your third act can be vibrant and fulfilling.
