Understanding Hormonal Changes: What Every Woman Should Know

Ladies, we already know that menopause brings with it a whirlwind of hormonal changes that can affect everything us from head to toe (literally!)

from your mood to your metabolism, it's important to understanding how these hormones fluctuate AND how they impact your overall health.  I say it all the time, knowledge is the first step in managing this life stage with confidence.

We're starting with the FIVE key players - understanding their role in menopause and actionable tips to keep your body (and mind) in balance.

1 Estrogen: The Multi-Tasker

Estrogen is your powerhouse hormone.  It influences bone density, skin elasticity, heart health, and even brain function. During peri/menopause, estrogen levels decline, which can lead to symptoms like hot flashes, night sweats, and vaginal dryness.

Actionable steps on how to help boost your hormone level: 

• Include phytoestrogens (natural plant compounds that mimic estrogen) found in foods like soy, flaxseeds, and chickpeas.
• Stay active with weight-bearing exercises like walking or yoga to support bone health.
• Discuss hormone replacement therapy (HRT) with your doctor if symptoms are severe.

2 Progesterone: The Balancer

Progesterone works alongside estrogen to regulate your menstrual cycle and supports mood stability. Its decline during peri/menopause can contribute to insomnia, anxiety, and mood swings.

Actionable steps on how to manage your hormone level: 

• Sleep hygiene is a MUST! Create a consistent bedtime routine and limit screen time before bed.
• Consider magnesium or melatonin to help with sleep and relaxation.
• Practices like meditation and deep breathing can reduce anxiety and improve mood.

3 Testosterone: The Unsung Hero

This hormone is not just for men!  Testosterone plays a major role in maintaining muscle mass, energy levels, and libido for women. Levels may drop during peri/menopause, leading to decreased strength and motivation.

Actionable steps on how to help boost your hormone level:

• Incorporate strength training exercises to build and maintain muscle mass.
• Focus on protein-rich foods and healthy fats to fuel energy and recovery.
• Talk to your doctor about testing testosterone if low libido or fatigue are persistent issues.

4 Cortisol: The Stress Hormone

Cortisol helps your body respond to stress.  A little stress is good for your body, BUT chronic (long lasting) stress can elevate cortisol levels, increasing symptoms like weight gain, fatigue, and mood swings.

Actionable steps on how to manage your hormone level: 

Relaxation techniques like yoga, tai chi, or even simple walks in nature can be a huge help.

Herbs like ashwagandha or rhodiola may help regulate cortisol levels.

Prioritize self-care and delegate tasks to reduce stress.

5 Insulin: The Energy Regulator

Insulin helps regulate blood sugar levels. Hormonal changes during peri/menopause can make your body less sensitive to insulin, increasing the risk of weight gain and fatigue.

Actionable steps on how to manage your hormone level:

• Focus on whole foods, combining lean proteins, healthy fats, and fiber-rich carbs to maintain stable blood sugar levels.
• Regular physical activity, especially strength training, can improve insulin sensitivity.
• Reduce your intake of processed foods, sugary snacks and beverages.

The fluctuations of these key hormones can have serious effects on your overall physical and mental well-being. You might notice changes in:

Weight: Increased fat storage, especially around the abdomen.

Mood: Irritability, anxiety, or depression.

Sleep: Difficulty falling or staying asleep.

Heart health: Increased risk of cardiovascular disease due to lower estrogen levels.

Bone health: Reduced bone density leading to osteoporosis.

Actionable Tips for Managing Hormonal Changes . . . Track Your Symptoms!

• Use a journal or my tracking workbook, Navigating Menopause,  to monitor changes in your mood, energy, sleep, and symptoms. This helps you identify patterns and provides with accurate data to with when discussing specific concerns with your doctor.
•  Eat a colorful diet rich in whole foods, antioxidants, and omega-3 fatty acids.  Stay hydrated to support overall health and energy levels. Prioritize Movement!! Aim for at least 30 minutes of exercise most days, mixing cardio, strength training, and flexibility exercises.
• Incorporate daily stress management practices, such as mindfulness, gratitude journaling, or breathing exercises.
• Stay Proactive with Your Health. Schedule regular checkups to monitor cholesterol, bone density, and blood sugar levels. [For a list, check out Seven Appointments Every Woman Over 45 Needs to Make] 
• Discuss options for managing symptoms, including supplements or medications, with your healthcare provider.

Navigating all the hormonal changes during menopause doesn’t have to be overwhelming. By understanding the key hormones and making small, consistent lifestyle changes, you can take control of your health and wellness. 

If you’re ready to start tracking your symptoms and managing your menopause journey with confidence, check out my Navigating Menopause Tracking Workbook. It’s the ultimate tool to help you connect the dots and make empowered choices about your health.

Let’s embrace this new chapter together—stronger, healthier, and more confident than ever!