How hormonal wellbeing in the 20s builds long-term health

From mood swings to appetite, hormonal changes in the twenties can manifest in various ways. Nidhi Panchmal, co-founder of Arva Health, explains why hormonal wellbeing in this phase is the foundation for long-term good health.

No such thing as one size fits all

Unlike the clear-cut hormonal shifts of something like menopause, there’s no one-size-fits-all pattern for your 20s. Stress, diet, exercise—all these factors can play a role in how your hormones fluctuate, especially for those of us who are super busy living our best 20s’ life. It’s not uncommon to feel like you’re constantly playing catch-up with your own body. But here’s the good news: your 20s don’t have to be a hormonal warzone. By understanding what’s going on inside and focusing on self-care, you can navigate these hormonal shifts and feel your absolute best.

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Hormonal dance

The main hormonal players during your 20s are estrogen, progesterone, testosterone and anti-M¼llerian hormone. Estrogen is like the cheerleader of your cycle, keeping your skin healthy and your period regulated. Progesterone is prepping your body for pregnancy (just in case!), and can also affect your mood while AMH helps us understand that ticking biological clock, so we know how to plan the rest of our 30s. Testosterone might conjure up images of weightlifting men, but it plays a role in your sex drive, muscle mass and even your skin’s oil production. If you’re experiencing significant hormonal issues, talk to your doctor or dermatologist. They can help you explore personalised treatment options to get you feeling your best.

Watch the health markers

Your period: Estrogen and progesterone levels rise and fall throughout your cycle. High estrogen early on can boost energy and mood while a progesterone surge before your period (PMS) can lead to fatigue, irritability, and bloating.

Estrogen and progesterone levels rise and fall throughout your cycle. High estrogen early on can boost energy and mood while a progesterone surge before your period (PMS) can lead to fatigue, irritability, and bloating. Stress: When stressed, your body releases cortisol, which disrupts the estrogen-progesterone balance. This can cause fatigue, difficulty concentrating and weakened immunity.

When stressed, your body releases cortisol, which disrupts the estrogen-progesterone balance. This can cause fatigue, difficulty concentrating and weakened immunity. Diet: Sugary and processed foods mess with your blood sugar and hormones, potentially leading to weight fluctuations, digestive issues and mood swings. Stick to whole foods for a more stable hormonal environment.

Sugary and processed foods mess with your blood sugar and hormones, potentially leading to weight fluctuations, digestive issues and mood swings. Stick to whole foods for a more stable hormonal environment. Birth control: Starting, stopping or switching birth control can cause hormonal fluctuations for a few months while your body adjusts.

Lifestyle changes make a difference

Understand your body: Pay attention to how you feel throughout your cycle. Track your mood, skin and sleep patterns to see if there are any hormonal trends.

Pay attention to how you feel throughout your cycle. Track your mood, skin and sleep patterns to see if there are any hormonal trends. Sleep is your best friend: Aim for 7-8 hours of quality sleep each night. When you’re sleep-deprived, your hormones get grumpy, leading to mood swings and skin problems.

Aim for 7-8 hours of quality sleep each night. When you’re sleep-deprived, your hormones get grumpy, leading to mood swings and skin problems. Stress less, live more: Find healthy ways to manage stress, such as yoga, meditation or spending time outdoors.

Find healthy ways to manage stress, such as yoga, meditation or spending time outdoors. Fuel up right: Eat a balanced diet rich in fruits, veggies, whole grains and lean protein. Limit sugary and processed foods that can worsen hormonal imbalances.

Eat a balanced diet rich in fruits, veggies, whole grains and lean protein. Limit sugary and processed foods that can worsen hormonal imbalances. Skincare savvy: Develop a gentle skincare routine that works for your skin type. Cleanse, moisturise and protect your skin from the sun.

Develop a gentle skincare routine that works for your skin type. Cleanse, moisturise and protect your skin from the sun. Patience is the key: Don’t expect overnight results. It takes time for your body to adjust to hormonal fluctuations. Be kind to yourself and celebrate the small victories.

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