As we move into the busiest stretch of the year, many people over 40 start to notice something they can’t quite explain:
stress feels heavier than it used to.
The same workload, the same family demands, the same life responsibilities — yet the body reacts differently.
There’s less resilience. More fatigue. Higher irritability. A shorter fuse. Sleep that feels lighter or interrupted.
And despite “doing all the right things,” it can feel harder to bounce back.
If this sounds familiar, you’re not imagining it.
There are real, biological reasons why stress becomes harder to manage after 40 — and the good news is, nutrition plays a powerful role in how well your body copes.
1. Hormones Shift, and Your Stress Threshold Shifts With Them
From your early 40s onwards, hormonal changes can directly alter how your body responds to stress.
For women, fluctuating oestrogen and progesterone increase sensitivity to cortisol (your main stress hormone).
For men, declining testosterone can reduce stress tolerance and increase fatigue.
This means the same stressor that felt manageable at 30 can feel overwhelming at 45 — not because you’re “less capable,” but because your body’s chemistry has changed.
2. Your Blood Sugar Response Isn’t the Same
Another key change after 40:
your body becomes more sensitive to blood sugar fluctuations.
When blood sugar spikes and crashes, cortisol rises.
And when cortisol rises repeatedly, your baseline stress level increases.
This is why:
- relying on caffeine
- skipping meals
- grabbing “quick energy” foods
- eating sugar when tired
can make stress feel dramatically worse.
Balanced blood sugar is one of the most underrated tools for stress resilience.
3. The Gut-Stress Connection Gets Stronger
Your gut and brain communicate constantly — and that communication becomes more sensitive as you age.
A stressed gut increases:
- anxiety
- fatigue
- irritability
- sleep disruption
And a stressed mind worsens digestion, creating a loop that many over-40s find themselves trapped in.
Nutrition becomes essential here, because the gut responds directly to:
- fibre
- protein
- fermented foods
- healthy fats
- hydration
Your gut microbiome can either support your stress response — or amplify it.
4. Nutrient Needs Increase (Yes, Really)
Stress uses nutrients at a faster rate, especially:
- magnesium
- B vitamins
- omega-3s
- antioxidants
And yet, as we age, absorption of many nutrients decreases.
This creates an invisible gap — and that gap shows up as stress intolerance, lower mood, and slower recovery from overwhelm.
Food becomes both prevention and support.
**So What Can You Do?
Start With These Foundational Nutrition Habits**
Here are simple, realistic steps that make an immediate difference for anyone over 40:
1. Eat protein at every meal.
This stabilises blood sugar and reduces cortisol spikes.
2. Build meals around “slow energy” foods.
Think whole grains, legumes, vegetables, nuts and seeds.
3. Prioritise magnesium-rich foods.
Leafy greens, nuts, seeds, beans, whole grains.
4. Include omega-3 fats regularly.
Salmon, sardines, walnuts, flaxseed, chia.
5. Reduce caffeine dependency.
Especially in the afternoon when cortisol should naturally fall.
6. Support your gut daily.
A spoonful of yoghurt, kefir, sauerkraut, kimchi, or fibre-rich vegetables makes a difference.
Small changes, done consistently, reduce the intensity of stress — and increase your resilience.
Final Thought
If you’re feeling more sensitive to stress than you used to, nothing is wrong with you.
You’re not failing.
Your body has changed, and it needs different support.
Nutrition is one of the most powerful ways to build stability, calm, and energy from the inside out — especially after 40.
Warmly,
Milvia Pili, FNTP
Functional Nutritional Therapy Practitioner
