Let’s talk hormones! If you’ve been experiencing things like changes in menstrual cycle, mood swings, hot flashes, or weight gain, you’re likely experiencing the hormonal shifts of perimenopause. Hormonal changes leading up to menopause are no joke and can start as early as your mid-30s. During this time, hormone fluctuations can wreak havoc on your body’s systems and affect your mental well-being. Understanding what to expect can help make the transition into menopause go more smoothly.
Before we get into the individual symptoms hormones can influence, let’s begin by defining what they are. Hormones can be described as the body’s chemical messengers that regulate things like mood, metabolism, reproductive cycles, and bone health. Although women experience hormone shifts throughout life, the numerous changes during perimenopause can be intense and impactful. We’ll explore what these hormones are and discover how they influence this next season in life.
Hormonal Shifts of Perimenopause: What’s Really Going On
The phase leading up to menopause will look different from one woman to another. For some women perimenopause can start early (think mid- to upper 30s); however, the majority of women typically start to notice symptoms right around their mid-40s. The timing of this will depend on several factors, including genetics, health conditions, and lifestyle.
While there’s no way to know for certain how long perimenopause will last, on average it’s about 4 to 10 years. Once you’ve stopped having a period for at least 12 consecutive months, you’ve reached menopause. As you can imagine, there is a lot going on within your body during that timeframe. Let’s take a closer look at the key hormones at play during perimenopause:
1. Estrogen: The Rollercoaster
Estrogen levels begin to fluctuate significantly during perimenopause. Unlike the gradual decline we might expect, estrogen actually spikes and dips erratically.
These ups and downs can cause a variety of symptoms, such as irregular periods, mood swings, irritability, hot flashes, fatigue, vaginal dryness, and brain fog. Weight gain can be an issue due to a slowed metabolism and muscle loss.
2. Progesterone: The Quiet Fade
Unlike estrogen, progesterone drops more steadily. As ovulation becomes less regular, progesterone continues to fall leading to anxiety, insomnia, heavier or longer periods, and an increase in cortisol (contributing to belly fat).
3. Testosterone: The Slow Decline
As women age, they naturally produce less testosterone. Those levels continue to slowly decline with perimenopause, causing lower libido, lower muscle mass (slowing the metabolism), fatigue, and less motivation.
4. FSH and LH: The Loud Signals of Change
Diminishing levels of estrogen and progesterone cause the ovaries to send signals to the brain to start producing more of those hormones. This increases Follicle Stimulating Hormone (FSH) and Luteinizing Hormone (LH) levels. Higher levels of FSH signify a shift in hormones and are often used in bloodwork to help determine if a woman is in menopause.
How Hormonal Shifts Affect Mood, Health, and Weight
Along with all the physical fluctuations you’ll experience, there are also emotional ones that can affect mood and mental health. You may also notice weight gain, even if there’s nothing else in your diet or physical activities that’s changed. These are the main areas to be aware of:
Mood and Mental Health
- Remember that mood swings are normal during this phase. Since serotonin and dopamine are affected by estrogen, fluctuating levels can lead to mood swings, irritability, anxiety, or depression.
- Low levels of progesterone, a calming hormone, can increase feelings of stress.
- Night sweats or other sleep disturbances can contribute to fatigue and impact mood.
Physical Health
- Lower estrogen can cause bone density to decline. This can increase a woman’s risk of developing osteoporosis.
- Estrogen protects cardiovascular health in many ways. As it drops, cardiovascular health becomes more vulnerable.
- Another potential side effect is drier, less elastic skin. Also hair may become thinner or fall out more.
Weight and Metabolism
- Insulin sensitivity is heightened when estrogen levels drop. This can lead to excess weight gain.
- As progesterone decreases, cortisol (the stress hormone) increases, promoting belly fat storage.
- Testosterone depletion can cause muscle loss, slowing the metabolism and leading to weight gain.
What You Can Do
Fortunately there are many things you can do to take control of your health during perimenopause and menopause. As you look through this list, consider how many of these things you are currently already doing and in what area you can improve.
Prioritize Sleep: Sleep helps with mood, regulating your hunger hormones, and so many other wonderful benefits. For better sleep, consider creating a calming nighttime routine or trying natural sleep aids like magnesium.
Eat for Hormonal Health: Eat a hormone-friendly diet focusing on whole, plant-based foods high in protein, fiber, healthy fats, and phytoestrogens (to support blood sugar and estrogen balance).
Strength Train: Help protect muscle mass with strength training 2 to 3 days per week. This is also great for weight management and protecting bone density.
Manage Stress: Lower cortisol by trying stress-managing techniques, such as meditation, yoga, or breath work.
Consider Taking Supplements: Some vitamin supplements can help support your hormones. Vitamin B12 is crucial on a plant-based diet. Other vitamins to consider consulting with your doctor about are vitamin D, magnesium, B vitamins, and omega-3s.
Menopause can be a challenging time in a woman’s life, but with the right tools, knowledge, and mindset, you may feel more equipped to come out stronger and more in control.
Now that you have a better understanding of your hormones, it’s easier to take the next step toward a healthier lifestyle and well-being. You can find supportive tools on The Balanced Blog and delicious recipes right here to get you started!
