What happens to your hormones during menopause

What Happens To Your Hormones During Perimenopause?

If you feel like your body has completely changed and nobody warned you it was coming, welcome to perimenopause. You are not going mad. You are not falling apart. Your hormones are shifting and once you understand what is actually happening you can do something really powerful about it.

What Is Perimenopause?

Perimenopause is the transition phase before menopause when your ovaries gradually start producing less oestrogen and progesterone. It can start anywhere from your late 30s to your mid 40s and last anywhere from two to twelve years. Most women are in perimenopause for years without anyone telling them that is what is happening.

Your Four Key Hormones

Oestrogen supports your mood, memory, bone density, skin, joints and metabolism. As it declines you might notice mood changes, brain fog, joint aches, hot flushes and a shift in where your body stores fat, particularly around the middle. It does not drop in a straight line either. It fluctuates wildly which is why some days you feel completely fine and other days you feel like a different person.

Progesterone is your calming sleep supporting hormone and it often starts declining before oestrogen does. Poor sleep, waking at 3am, feeling anxious for no obvious reason and heavier irregular periods are all classic signs of declining progesterone.

Testosterone supports your energy, libido, motivation and muscle mass. As it declines many women notice a reduction in drive and strength that can feel alarming if you do not know what is behind it.

Cortisol is your stress hormone and during perimenopause it becomes more of a problem than ever. High cortisol causes belly fat storage, poor sleep, sugar cravings, anxiety and fatigue. It is behind so many symptoms that midlife women chalk up to just getting older and it is absolutely something that can be improved.

What Actually Helps

Strength training three times a week reduces cortisol over time, builds muscle, strengthens bones and improves sleep and mood. It is the single most impactful thing you can do during perimenopause.

Protein at every meal stabilises your blood sugar, supports muscle mass and keeps your energy steady throughout the day. Most midlife women are not eating nearly enough of it.

Walking for 30 minutes daily reduces cortisol, supports bone density, improves mood and helps regulate your sleep. It is one of the most underrated tools available to you.

Magnesium glycinate every evening supports sleep quality, reduces anxiety and helps your nervous system calm down. Take 300 to 400mg about an hour before bed and most women notice a difference within a week or two.

Sleep is when your body repairs and regulates your hormones. Protect it. Keep your bedroom cool, wind down properly before bed, avoid alcohol in the evenings and keep your sleep and wake times consistent even at weekends.

The Bottom Line

Your hormones are changing and that is completely normal. The symptoms are real, they have a biological explanation and they can absolutely be improved with the right support and the right plan.

If you want help navigating perimenopause with a plan built specifically around your body and your life I would love to help. Head to midlifemummethod.com or drop me a message directly.

Lydia x