When many of us think about hormones, we are brought back to our teenage years. During puberty, there is a surge in hormone production, leading to physical and emotional changes. We might remember having to learn to use a razor after our first leg hairs began to crop up or figuring out how a tampon works in the school bathroom. While our hormones first start to play a role in our lives during those teenage years, they actually affect our bodies throughout the rest of our lives too.

During our reproductive years, our hormones maintain our menstrual cycle, allowing for ovulation and periods, and they help maintain a pregnancy. Our hormones can assist in something as beautiful as bringing new life into the world and something as unpleasant as being doubled over on the bathroom floor with period cramps. Thankfully, over the years, many of us find that there begins to be some consistency in our hormone fluctuations each month that we are able to count on. It makes planning outfits & events easier, and we always know which week we’ll be a bit moodier than the rest. It begins to feel like second nature… until the hot flashes arrive.

As women approach perimenopause and menopause, hormonal fluctuations become more pronounced, leading to symptoms such as hot flashes, mood swings, and changes in libido. We suddenly go from our well-established monthly routine to feeling stranded in completely uncharted territory. It’s as though we’re teenagers again having to figure out what our hormones are doing to our bodies. Luckily, learning more about our hormones & understanding their fluctuations can help to make the difficult transition to midlife much smoother. Let’s talk about 3 of the main hormones involved in perimenopause and menopause.

#1 Estrogen

Estrogens are amazing hormones and have over 400 different functions in a woman’s body. They are responsible for the differences between female and male bodies. They promote the development and maintenance of female sexual characteristics in the human body including breasts, body hair, and regulation of the menstrual cycle and reproductive system. The main estrogen factory in the female body is the ovaries. The adrenal glands also produce estrogens but in smaller amounts. Fat tissues also make estrogen, and women who have a higher percentage of body fat tend to have more estrogen.

During puberty, estrogen levels increase significantly. This increase plays a crucial role in the development of female sexual characteristics, such as breasts, body hair, and regulation of the menstrual cycle. It promotes the physical changes that occur during this stage of life, helping girls transition into women.

Throughout a woman's reproductive years, estrogen fluctuates in a predictable way throughout the menstrual cycle, allowing for ovulation and periods. It supports the development and maintenance of the reproductive system, and it increases during pregnancy to help the developing fetus.

During perimenopause, estrogen levels begin to be erratic, with levels too high one day and too low the next. This rollercoaster can cause moodiness, hot flashes, and a variety of other symptoms. Then, as a woman enters menopause, the fluctuations slow down and estrogen levels decline significantly as the ovaries stop producing eggs.

Here are some of the common symptoms of low estrogen:

• Hot flashes

• Night sweats

• Mood swings

• Depression or Anxiety

• Insomnia

• Poor concentration / brain fog

• Dry skin and hair

• Weight gain or increase in belly fat

• Vaginal dryness

• Painful intercourse

• Headaches or an increase in pre-existing migraine occurrences

• Fatigue

• Low libido (sex drive)

• Irregular, short, light, or absent periods

• Increase in UTIs

• Frequent urination or leaky bladder

#2 Progesterone

In women, estrogen is balanced by progesterone. Progesterone is made by the ovaries and adrenal glands in menstruating women. Progesterone is both an active hormone on its own and also a precursor to estrogen and other hormones. Meaning, progesterone can convert into estrogen and other hormones.

Progesterone spikes around the time of ovulation, and along with testosterone, boosts your libido. It protects your growing baby when you’re pregnant and when it declines after birth, this triggers your body (along with another hormone, prolactin) to produce milk for your newborn. Progesterone is considered a “calming” hormone — most women feel their best in their third trimester of pregnancy when progesterone production is very high, and then suffer from postpartum depression or “baby blues” when production drops immediately after childbirth.

During perimenopause and menopause, progesterone levels in the body tend to decline. As women approach perimenopause, the ovaries produce less progesterone, leading to an imbalance between estrogen and progesterone.

This decline in progesterone can cause various changes in the body. One notable effect is an increase in menstrual irregularities. Women may experience heavier or lighter periods, skipped periods, or more frequent periods. This is because progesterone helps regulate the shedding of the uterine lining during menstruation, and lower levels can disrupt this process.

Since progesterone is known as a "calming" hormone, its decline during midlife can impact neurotransmitters in the brain, leading to changes in mood and emotional well-being.

Progesterone also plays a role in maintaining bone density. As levels decrease during perimenopause and menopause, women may experience a gradual loss of bone mass, increasing the risk of osteoporosis.

Another significant change associated with declining progesterone is a decrease in libido or sex drive. Progesterone, along with testosterone, contributes to sexual desire and arousal. When progesterone levels are low, women may experience a decrease in sexual interest and satisfaction.

Common symptoms of low progesterone include:

• Depression and anxiety

• Mood swings

• Fatigue

• Bloating

• Tender breasts

• Low libido

• Insomnia

• Weight gain

• Increased fat in butt and hip area

• Irregular heavy periods

• Increased PMS symptoms

• Headaches

• Poor concentration / brain fog

#3 Testosterone

Testosterone is one of the most under-rated hormones that women going through menopause need more of to feel their best. If estrogen is considered the feminine hormone, then testosterone is considered the masculine hormone. However, both men and women have estrogen, progesterone, and testosterone in their bodies, just in differing quantities.

In women, testosterone is produced by the ovaries and, to a lesser degree, the adrenal glands. Testosterone levels can vary drastically among women, but they do generally fall as we age. And, since testosterone is what makes us feel sexy and energetic around the time of ovulation, it’s partly to blame when menopausal women experience low libido and energy.

During puberty, there is an increase in testosterone production, which contributes to the development of secondary sexual characteristics such as pubic and underarm hair growth, deepening of the voice, and increased muscle mass. Testosterone also plays a role in libido and sexual desire during this stage of life.

Throughout a woman's reproductive years, testosterone levels remain relatively stable, with fluctuations occurring during the menstrual cycle. Testosterone contributes to sexual desire and arousal, ensuring a healthy sex drive. It also helps maintain muscle mass and bone density, supporting overall physical strength and vitality.

As women approach perimenopause, testosterone levels may start to decline gradually. This decline can contribute to symptoms such as decreased libido, difficulty reaching orgasm, fatigue, and changes in body composition, including an increase in abdominal fat and a loss of muscle mass.

During menopause, testosterone levels continue to decrease. This decline can further impact sexual desire and overall energy levels. Women may experience a decrease in libido, reduced muscle strength, and changes in mood and cognition.

Common symptoms of low testosterone in women:

• Low libido

• Difficulty reaching orgasm

• Vaginal dryness

• Fatigue

• Brain fog / poor concentration

• Weight gain, especially around the midsection

• PMS symptoms

• Night sweats

• Loss of muscle / muscle weakness

• Loss of bone density

• Irregular menstrual cycles

Understanding the three main hormones involved in perimenopause and menopause - estrogen, progesterone, and testosterone - is crucial in navigating the hormonal changes and symptoms that occur during this stage of life. Estrogen, with its various functions, plays a significant role in the development and maintenance of female sexual characteristics. It is responsible for the differences between female and male bodies, promoting the growth of breasts, body hair, and regulation of the menstrual cycle. Throughout a woman's reproductive years, estrogen fluctuates in a predictable way, supporting ovulation, periods, and the development and maintenance of the reproductive system. However, during perimenopause and menopause, estrogen levels become erratic, leading to symptoms such as moodiness, hot flashes, and other discomforts. As a woman enters menopause, estrogen levels decline significantly as the ovaries stop producing eggs.

Progesterone, on the other hand, acts as a balancing hormone to estrogen. It is produced by the ovaries and adrenal glands, and it can convert into estrogen and other hormones. Progesterone spikes during ovulation and plays a role in boosting libido. It also protects the growing baby during pregnancy and triggers the production of milk after childbirth. Low levels of progesterone can result in symptoms such as depression, anxiety, fatigue, bloating, and irregular heavy periods. Understanding the role of progesterone can help women identify and manage these symptoms effectively.

While testosterone is often associated with masculinity, both men and women have this hormone in their bodies. In women, testosterone is produced by the ovaries and to a lesser degree, the adrenal glands. Testosterone levels can vary among women, but they generally decrease with age. Testosterone contributes to libido, energy, and overall well-being. It is partly responsible for the feelings of sexiness and vitality around ovulation. Low levels of testosterone in menopausal women can lead to symptoms such as low libido, difficulty reaching orgasm, fatigue, and weight gain. Recognizing the importance of testosterone can help women address these symptoms and improve their overall quality of life.

By understanding the roles and fluctuations of these hormones, women can gain valuable insights into their own bodies and better manage the symptoms associated with perimenopause and menopause. While those symptoms can be unpleasant, they can also be improved. With the help of a healthcare professional, such as a dietitian-nutritionist or a health coach, women can better manage the changes in their hormones so that they can continue to thrive even during menopause.

Until Next Time—

Hi! I’m Carolyn

I’m a registered dietitian-nutritionist and certified health coach who specializes in women’s health and mindful eating. I am passionate about helping people discover the best ways to fuel their unique bodies to feel better physically and mentally.

I would love to help you on your path to optimal health!

Check out my coaching services or schedule a discovery call with me today!

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