Perimenopause/Menopause Hormone Changes- What to Expect. Blog#6

Menopause is a completely natural transition that every woman will go through just like the onset of puberty.  This is a very special phase that women experience and yet, no one prepares us for it. I know perimenopause caught me off guard because the changes were subtle. One month I had a heavy period, one month it was normal. One year I missed 2 periods then all back to normal. My fatigue was on and off, my moods up and down. I related it all to my stress of work and home life. No big deal. As women, mothers, wives, homemakers, workers, we deal and move on, we adjust.  It's no wonder our cortisol is out of control.  All the stress and no one teaches you about balance. 

The thing is this, menopause will not happen overnight or a one-day event. Perimenopause happens so gradually beginning or around age 40 (for some as early as late 30's). It can last 2-10 years (average is 4-5yrs) and ends with menopause. 

What's Going On Hormonally in Perimenopause?

Your hormone production is becoming more unpredictable. Some months, your ovaries might pump out normal levels of estrogen and progesterone; other months, they might barely produce any. This hormonal roller coaster is why perimenopause can feel so chaotic - your hormones are literally figuring things out as they go!

Common Signs You Might Notice:

• Irregular periods (shorter, longer, heavier, lighter, skipped months)
• Hot flashes and night sweats may start to appear
• Sleep disruptions
• Mood swings or increased irritability
• Brain fog or forgetfulness
• Changes in your metabolism or weight
• Decreased sex drive
• Breast tenderness
• Joint pain

What's Going On Hormonally in Menopause?

Your ovaries have significantly reduced their estrogen and progesterone production because your egg reserve has become depleted. Think of it like turning down the volume on these hormones to a very low level. They don't disappear completely (your adrenal glands and fat tissue still make small amounts), but the levels are much lower than in your reproductive years.

What's Going On Hormonally in Post Menopause?

Your hormone levels have stabilized at their new, lower levels. While estrogen and progesterone remain low, your body starts adapting to function with these levels. Other hormones like testosterone, thyroid hormones, and cortisol become more important players in how you feel day-to-day.

What You Might Experience:

• Many menopause symptoms start to ease up
• Hot flashes may continue, but often become less frequent
• Sleep patterns may improve
• Mood often stabilizes
• Long-term health considerations become more important (bone health, heart health)
• Many women report feeling more settled and confident

The Real Talk:

This phase brings both challenges and opportunities. Your body is learning to function with different hormone levels, which means staying proactive about your health becomes more important than ever. At the same time, many women appreciate the predictability after years of hormonal ups and downs.

 Let's Talk hormones!

While there are multiple hormones that that are involved in the changes of peri/menopause, the two key players are estrogen and progesterone. The important thing we need to all know is that hormonal changes/fluctuations and inclination affect women differently. We will not all have same experience, some more or less than others. 

Estrogen is the leading lady! 

Estrogen has been running the show for your entire reproductive life, and now it's gradually stepping back. This hormone doesn't just control your periods - it affects your brain, bones, heart, skin, and so much more.

As estrogen levels decline and fluctuate, you might notice changes in mood, sleep, temperature regulation (hello, hot flashes!), and even how your body stores fat. Some of us will notice changes intensely while others will have subtle and mild symptoms.  

Joint pain is something that is a big indicator that you may have low estrogen. As we lose estrogen, we lose elasticity, our bones become weaker and more porous, and our ligaments weaken. We lose the cushion that protects our joints which leads to pain and stiffness. We are also at increased risks for osteopenia and osteopetrosis which increases the risk for fractures.  

Lastly, decreased estrogen also put our bodies at increased risk for cardiovascular disease! A decline in estrogen will cause us to have high blood pressure and increased LDL, cholesterol and triglycerides. This decline in estrogen will lead to atherosclerosis (arterial plaque buildup), increasing the risk for heart attacks and stroke. 

Progesterone - The Calming One!

Progesterone is often called the "calming hormone" because it has a soothing effect on your nervous system. It's usually the first to start declining during perimenopause, which is why you might notice sleep issues, anxiety, or mood changes before your periods even become irregular.

For some women, this creates significant sleep disruption, while others maintain good sleep throughout their transition. If you begin to experience waking in the middle of the night and having trouble falling back asleep, it's due to this hormone.  But let's keep in mind that if we are running on high cortisol, it can also be a contributor making it very difficult to get that full REM cycle. If you're not sleeping in full REM this will contribute to feeling of low energy, fatigued and brain fog throughout the day, making you more stressed and even causing increased anxiety. It's a vicious cycle. 

Cortisol

Cortisol is our stress hormone produced by our adrenal glands. Its role is to regulate metabolism, reduce inflammation and control the sleep-wake cycle (circadian rhythm). When cortisol is released, it triggers insulin to release to use for energy. Remember that when we are in a chronic state of stress or have constant stressors and we don't know how to down regulate the stress, our cortisol is constantly elevated and our bodies are constantly releasing insulin but not burning it, we will then store it as fat.  Therefore, learning how to reduce stress with mindfulness breathing techniques, sleep, and exercise would be ideal to lower cortisol. And bonus hint here! Exercise increases Oxytocin, a hormone that is known as the feel-good hormone that reduces inflammation and by reducing cortisol. 

We mentioned the key players of estrogen, progesterone and the cortisol. But there's another one! 

Testosterone - The Energy Driver!

Yes, women have testosterone too! It's your energy, motivation, and libido hormone. Testosterone levels also decline during menopause, which can affect your drive, muscle mass, and overall zest for life. For those of you that are killing it at the gym, watching your macros, getting in good sleep and still not getting that body composition you want, in other words, you're not seeing any muscles?  This could be why.   Testosterone also gives you that drive that extra push of energy to work harder and take care of shit! However, when it's very low, it's an energy crusher. You just want to give up and go back to the couch (ugh! game over). So, you see, if you wonder why you struggle to get in the mood, or feel like you're a constant procrastinator to do life, it may be your testosterone. 

The Domino Effect:

When your sex hormones start changing, it can affect other hormones in your body too. Your thyroid might need some extra support, your cortisol (stress hormone) might become more reactive, and insulin sensitivity can change. This is why menopause can feel like it affects everything - because hormonally, it kind of does!

Why Every Woman's Experience is Different:

Your unique hormonal blueprint, genetics, lifestyle, stress levels, and overall health all influence how these changes affect you. Some women sail through with minimal symptoms, others have a more challenging journey, and most fall somewhere in between. There's no "right" way to experience menopause - there's only YOUR way.

How These Hormonal Changes Create Symptoms?

Here's the important connection to understand: every symptom you experience during menopause is your body's way of responding to these hormonal fluctuations and declines. When estrogen drops, it affects your body's temperature regulation system, which is why you get hot flashes. When progesterone declines, your nervous system loses its natural calming influence, which can lead to sleep issues and anxiety. When testosterone decreases, your energy and motivation can take a hit.

These aren't random symptoms happening to you - they're your body's logical responses to significant hormonal changes.

This is why understanding the connection helps you realize that what you're experiencing makes complete sense given what's happening hormonally. We are not just being bitches! Having your hormones be on a constant roller-coaster then a rapid decline, is enough to make you feel like you're an emotional and exhausted wreck.  Ladies we are not alone.  See a hormone practitioner or doctor to discuss options. It can be bioidentical or natural supplements. Know your options and be proactive be your own advocate. We don't have to suffer, and we don't have to wait till your 40 to start treatment.  If you're past 40's, know that it is not too late to get the benefits from hormone balance. 

The Good News? Understanding these changes helps explain why you might be feeling different, and more importantly, it shows you that there are specific ways to support each of these hormonal shifts through nutrition, movement, stress management, and lifestyle choices.

Upcoming blogs will focus on how to balance your hormones. Including lifestyle, nutrition, supplements, and mindset.  All with strategies and preventative measures to help you coast into menopause while improving your vitality, sleep, overall mental and emotional health. 

Thank you

Mary C. 💫