Hormones and Menopause: Whatโs Happening and How to Support Your Body
Mar 19, 2025Menopause is a complex hormonal transition that affects nearly every system in a woman’s body. If you’re in perimenopause or menopause, you might feel like you’re riding a rollercoaster of emotions, energy levels, and unexpected symptoms.
Today, we’re breaking down the key hormones involved in perimenopause and menopause, how they impact your health, and most importantly, what you can do to support yourself through this transition.
The Key Hormones of Perimenopause and Menopause
1. Estrogen: The Queen of Hormones
What it does:
Estrogen is the main female sex hormone responsible for reproductive health, brain function, skin elasticity, bone density, and cardiovascular health. During perimenopause, estrogen levels start to fluctuate wildly before eventually declining in menopause.
How it affects you:
• Irregular periods
• Hot flashes & night sweats
• Brain fog & memory issues
• Vaginal dryness & decreased libido
• Anxiety & mood swings
• Increased risk of osteoporosis and heart disease
How to support your body:
• Eat phytoestrogen-rich foods like flaxseeds, soy, lentils, and chickpeas to naturally support estrogen levels.
• Strength train and engage in weight-bearing exercises to protect bone density.
• Consider hormone replacement therapy (HRT) if your symptoms are severe—talk to a doctor about your options.
• Reduce alcohol and processed foods, which can worsen estrogen imbalances.
2. Progesterone: The Calming Hormone
What it does:
Progesterone helps regulate sleep, balance mood, and counteract the effects of estrogen. It also plays a role in preparing the uterus for pregnancy.
How it affects you:
• Poor sleep & insomnia
• Increased anxiety & irritability
• Irregular periods & heavier bleeding in perimenopause
How to support your body:
• Magnesium-rich foods (dark leafy greens, nuts, seeds) help promote relaxation and progesterone production.
• Create a bedtime routine to signal to your body that it’s time to sleep—try herbal teas, breathwork, and limiting screens before bed.
• Consider bioidentical progesterone therapy if low progesterone is affecting your quality of life.
3. Testosterone: The Forgotten Hormone
What it does:
Testosterone isn’t just for men! Women need it for muscle strength, energy, motivation, and libido.
How it affects you:
• Loss of muscle mass & strength
• Fatigue & lack of motivation
• Low libido
• Mood changes & depression
How to support your body:
• Strength training and resistance exercises help boost testosterone naturally.
• Healthy fats (avocados, nuts, and olive oil) support hormone production.
• If symptoms persist, consult with a doctor about testosterone therapy options.
4. Cortisol: The Stress Hormone
What it does:
Cortisol is released in response to stress, but chronic stress can throw all your other hormones off balance.
How it affects you:
• Weight gain (especially around the midsection)
• Fatigue & brain fog
• Poor sleep & cravings for sugar and carbs
How to support your body:
• Prioritize stress management—meditation, yoga, and deep breathing can lower cortisol levels.
• Avoid excessive caffeine and alcohol, which can spike cortisol.
• Get enough sleep! Lack of sleep increases stress hormone production.
5. Insulin: The Blood Sugar Hormone
What it does:
Insulin regulates blood sugar levels, but as estrogen declines, women become more insulin resistant, leading to weight gain, energy crashes, and sugar cravings.
How to support your body:
• Stick to whole, fiber-rich foods (vegetables, legumes, whole grains) to keep blood sugar stable.
• Intermittent fasting (like a 12- or 16-hour fasting window) can help regulate insulin levels.
• Avoid processed sugars and refined carbs, which spike insulin.
How to Balance Your Hormones Naturally
1. Prioritize Protein & Healthy Fats
• Protein supports muscle and satiety.
• Healthy fats help produce hormones and stabilize blood sugar.
2. Exercise Regularly (Without Overdoing It!)
• Strength training and walking help boost metabolism and protect bones.
• Too much high-intensity exercise can spike cortisol, so balance it with yoga or Pilates.
3. Get Enough Sleep
• Aim for 7-9 hours per night to allow hormones to regulate.
• Create a bedtime ritual to support melatonin production.
4. Manage Stress Daily
• Cortisol disrupts all your hormones, so self-care isn’t optional—it’s necessary!
• Try meditation, journaling, breathwork, or even a daily walk in nature.
5. Consider Supplements (But Check with Your Doctor)
• Magnesium: Supports progesterone, sleep, and stress.
• Vitamin D & K2: Essential for bone health.
• Omega-3s: Reduce inflammation and support brain function.
Final Thoughts
Menopause isn’t an ending—it’s a transition into a new phase of life, one that can be full of vitality, wisdom, and strength. Understanding your hormones is the first step to taking control of your health, mood, and well-being.
If you’re feeling overwhelmed, you’re not alone. Support is out there—whether through lifestyle changes, medical interventions, or simply connecting with other women on the same journey.
Disclaimer: The information shared in this blog is for educational and informational purposes only. It is not intended as medical advice, diagnosis, or treatment. Always consult with your healthcare provider before making any changes to your diet, exercise, or medical care, especially if you have an existing health condition. The views expressed here are my personal experiences and research, but individual health needs may vary.
