From low libido to menstrual cramps: What to expect as you grow older and how to fix them

Sex drive, insomnia, spots and weight gain – they are all down to your hormones and symptoms change as we age. Here Dr Marilyn ­Glenville, a nutritionist ­specialising in women’s health, explains how to handle them...

In your 20s

High sex drive

“This is the age when our hormone levels are at their highest,” says Dr Glenville. “The body is preparing itself for pregnancy and as a result the male hormone testosterone, designed to lift libido, is at peak levels too.”

Fix it: Most people don’t see a high sex drive as a problem but make sure you’re using effective contraception if you don’t want to get pregnant.

Skin breakouts

Testosterone in your body means you are prone to spots. “This is where we need the liver to function well to cope with those extra male hormones,” says Dr Glenville. “Cut alcohol intake to allow the liver to deal with the hormone imbalance. Otherwise it will deal with the alcohol first.”

Fix it: Talk to a ­pharmacist about ­remedies. Dr Glenville also says the herb agnus castus helps balance hormones.

Menstrual cramps

“The hormones are working so well that regardless of whether you are pregnant they are helping to thicken the lining of your womb each month,” says Dr Glenville. “There’s more to shed, causing increased pains.”

Fix it: Omega 3 acids are good for easing PMT so eat plenty of oily fish.

In your 30s

Loss of libido

As our hormone levels dip off in our 30s many women experience a lack of sex drive due to the fall in testosterone. “Often women in their 30s are producing adrenal stress hormones too, perhaps due to children or a career,” says Dr Glenville. “And these will have an impact on libido too.”

Fix it: Consider taking a magnesium supplement if you are feeling stressed. The Peruvian herb maca is also thought to boost libido.

Pregnancy acne

“Half of all women suffer from acne in the first trimester of pregnancy,” says Dr Glenville. “It’s due to the increase in hormones, which hold the baby in place until the placenta takes over.”

Fix it: Your GP might be able to prescribe medication.

Mood swings

“By our 30s most women have ­experienced the roller coaster of monthly hormones for many years,” says Dr Glenville. “Previous ­generations had more ­pregnancies and breastfed for longer which gave them more of a break from the hormones that cause premenstrual symptoms.

Fix it: Again, try agnus castus to balance the hormones.

In your 40s

Irregular periods

Many women ­experience the ­perimenopause without realising it.

“Some women notice longer gaps between periods while others start having periods every 21 days. Either is perfectly normal. It’s caused by the dip in hormones before ­menopause,” explains Dr Glenville.

Fix it: No supplements or diet will regulate menstrual cycles again.

Difficulty sleeping

“Some women will experience night sweats in their 40s as the body prepares itself for the menopause. It’s normal but can be difficult to cope with,” says Dr Glenville.

Fix it: If you are experiencing night sweats see your doctor to rule out anything more sinister.

Middle-age spread

As our ovaries produce less oestrogen our fat cells rise in number to cushion bones. That’s when women tend to notice that their waists are starting to thicken up,” says Dr Glenville.

Fix it: “Eat less and exercise more to compensate,” advises Dr Glenville.

In your 50s

Dry skin

“When the oestrogen in our bodies drops it causes the skin to lose its elasticity,” explains Dr Glenville.

Fix it: Eat a rainbow of colours, ensuring you get all the anti-oxidants you need. Eat plenty of oily fish, ­flaxseeds, nuts, fruit and vegetables.

Thinning hair

Although the levels of testosterone in our bodies don’t rise as we age, they become more dominant as oestrogen drops. That means we are at risk from male pattern baldness, or dry hair.

Fix it: Again, boost the anti-oxidants in your diet with beetroot, legumes, broccoli, carrots and chickpeas.

Short-term memory loss

“Oestrogen can affect cognitive ­function so I often find that patients in my clinics have started to become forgetful,” says Dr Glenville.

Fix it: “The old adage ‘use it or lose it’ is certainly true,” says Dr Glenville. “Keep your brain stimulated and include omega 3s in your diet.”

60s and beyond

Thinning bones

As hormone levels drop off we risk osteoporosis. “Oestrogen is also ­anti-inflammatory so when it reduces we can be more prone to joint pains and arthritis,” adds Dr Glenville.

Fix it: Add calcium to your diet and consider a vitamin D supplement.

Discomfort during sex

Some can suffer vaginal dryness due to the lack of oestrogen. “Sex can be uncomfortable,” says Dr Glenville.

Fix it: Consider using a lubricant. Zinc can also boost libido.

Weight gain

By our 60s we are losing muscle mass as a result of a drop in hormones. “We don’t have the same fat to muscle ratio which means it’s even more difficult for women to keep their weight in check,” says Dr Glenville.

Fix it: “I advise weight training – which isn’t something that comes naturally to women of that age,”

Says Dr Glenville. “But it makes a difference.”