The full picture of how menopause hormones can impact you

Menopause is a biological shift that affects a woman's body and mind.  

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When changes in oestrogen, progesterone, and testosterone enter the conversation, there’s as much going on inside your body as there is outside.

Hormones aren’t just about reproduction. They’re key players in your mood, cognition, and overall well-being. There are oestrogen receptors in almost every organ and cell in the body, so it’s no wonder hormonal changes have a full-body effect.

We’ve collaborated with Metluma – a doctor-led digital health startup that’s recently released an app that’s co-designed and evidence-based to support and educate women through menopause.

Together, we’re running through all the ways hormonal changes can impact you in menopause.

The relationship between hormones and your menstrual cycle

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To give you some context, there’s an explicit link between hormones and your menstrual cycle – hence why the lack of menstruation means big changes.

The early stages: FSH and oestrogen

During the early stages of the menstrual cycle, the hypothalamus in the brain signals the pituitary gland to release follicle-stimulating hormone (FSH). FSH stimulates the growth of follicles in the ovaries, each containing an egg. As the follicles develop, they produce increasing amounts of oestrogen, which initiates the thickening of the uterine lining (endometrium) in preparation for potential pregnancy.

Halfway down the road: LH surge and progesterone

Midway through the menstrual cycle, rising oestrogen levels trigger a luteinising hormone (LH) surge, which sets off ovulation. Ovulation marks the release of a mature egg from the dominant follicle in the ovary. Following ovulation, the follicle transforms into the corpus luteum, which secretes progesterone. Progesterone prepares the uterine lining to receive and nourish a fertilised egg, facilitating embryo implantation and supporting early pregnancy.

The role of testosterone

While often associated with male reproductive health, testosterone also plays a crucial role in the hormonal balance of women. Produced in the ovaries and adrenal glands, testosterone contributes to maintaining libido, bone density, muscle mass, and overall well-being. Its delicate balance with other hormones like oestrogen and progesterone influences various aspects of reproductive and general health throughout a woman’s life.

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Hormonal changes in menopause

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Hormone imbalance during perimenopause

Perimenopause is characterised by irregularities in ovulation, where the ovaries may not consistently release eggs each cycle, and in some women, where premature ovarian failure takes place. 

This irregularity stems from fluctuating levels of FSH and LH, which disrupt the usual hormonal patterns observed during reproductive years. These fluctuations contribute to the variability in menstrual cycles, often resulting in longer or shorter intervals between each menstrual period.

The decline of oestrogen and progesterone

One of the distinctive changes during menopause is the gradual decline in oestrogen and progesterone levels. Oestrogen, in particular, plays a crucial role in reproductive health, mood regulation, sleep patterns, and bone density.

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Understanding the impact

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Mental health effects

Ever feel like your emotions are on a rollercoaster? Fluctuating levels of oestrogen and progesterone can affect neurotransmitters in your brain, leading to mood swings, ramped-up anxiety, and moments of irritation. Managing these changes can be a real challenge, affecting how you navigate relationships and your overall emotional well-being during this life phase.

Physical symptoms

Hot flushes are one of the classic hallmarks of menopause, where your ovaries take a permanent break from releasing eggs. And it’s not just about feeling hot; sleep often takes a hit, too.

Insomnia or disrupted sleep patterns can leave you feeling tired and groggy during the day. Plus, those dropping oestrogen levels? They can affect your skin, making it less elastic and moist, and let’s not forget vaginal dryness (we couldn’t if we tried). Wrinkles might sneak up on you, too.

Metabolic impact

Hormonal changes during menopause can also affect metabolism and body composition.

Many women experience weight gain, particularly around the abdomen, despite maintaining similar dietary and exercise habits. This shift is influenced by hormonal changes that impact insulin sensitivity and fat distribution.

If you find yourself struggling with changes in weight or body image during menopause, it’s important to remember that you’re not alone. It’s normal and natural, just make sure to reach out for support.

Postmenopausal adaptation

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How the body adapts

After menopause, when the ovaries dial down on oestrogen and progesterone production, it’s not just a physical shift—it’s a neurobiological makeover. These changes ripple through the brain, tweaking neurotransmitter activity that affects mood, cognition, and overall brain function.

Understanding these adjustments helps women prepare for potential shifts in mental clarity, memory, and emotional stability as they embrace this new phase of life.

Persistence of menopause symptoms

Menopause symptoms can be a bit sticky (pun intended).Some women continue battling hot flushes and night sweats post-menopause, sometimes for years. These waves of heat and sweat vary from woman to woman in frequency and intensity.

Managing these persistent symptoms often calls for a mix of lifestyle tweaks, Menopause Hormonal Therapy if it fits your health plan, and alternative therapies tailored to your unique needs. It’s all about finding what works best for you as you navigate this postmenopausal journey.

Coping strategies

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Approaching it holistically

Lifestyle adjustments can steady and support you through hormonal ups and downs. Menopause doesn’t mean that it’s time to throw yourself into a bootcamp, but it does extend an opportunity to lean into a more sustainable lifestyle. From nutrition to movement, this chapter can inspire choices that help you age well and with confidence.

Start by prioritising physical activity – a brisk walk, yoga flow, or dancing in your living room. A balanced diet with nutrients like fruits, veggies, whole grains, and lean proteins keeps your energy levels in check.

Hydrate like it’s your job, while steering clear of triggers like caffeine and alcohol that can amp up hot flushes.

Sleep hygiene

Sleep is your secret weapon against menopause lows, but hormonal changes can make it elusive.

Time to amp up your sleep game. Set a consistent bedtime routine that soothes your senses, create a sleep sanctuary with comfy bedding and a cool room, and wind down with relaxation techniques, like deep breathing. These steps improve sleep quality and can assist with insomnia and nighttime sweats.

Nutrition and exercise

What you eat and how you move can make all the difference in your managing your symptoms. Load up on nutrient-rich foods to keep your energy levels steady and your hormones happy.

Think colourful fruits, crunchy veggies, whole grains, and lean proteins. And don’t forget to get moving! Whether you’re into yoga stretches, power walks, or lifting weights, staying active lifts your mood, slashes stress, and keeps those bones strong. Remember your calcium intake, through dairy products, nuts and seeds and small fish with bones.

Stress management

To manage mood dysregulation with menopause, lean into calming and restorative activities.

Try mindfulness meditation to centre yourself, deep breathing exercises to slow your racing thoughts, or progressive muscle relaxation to release tension. Staying connected with loved ones or joining a support group offers a shoulder to lean on during this transitional time.

Psychological support

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A little help goes a long way, especially when navigating the emotional ups and downs of menopause. Mental health professionals – think counsellors, psychologists, or psychiatrists – can help you find strategies to tackle mood swings, anxiety, and stress. Cognitive Behavioural Therapy has also been shown to assist in managing hot flushing. 

Every woman experiences menopause differently. Personalised solutions involve identifying and implementing coping strategies, that resonate with individual preferences and lifestyles. This may include adjusting dietary habits, incorporating specific exercises or relaxation techniques, or exploring alternative therapies such as acupuncture or herbal supplements.

Support systems

Building a support network is crucial during the menopausal transition. Whether seeking emotional support from friends, family, or support groups where experiences can be shared and understood.

Practical support may involve accessing healthcare professionals specialising in menopause, attending informational sessions, or utilising online resources and forums for additional guidance and insights.

Don’t underestimate the power of a solid support squad or chatting with a counsellor.

Wrapping it up

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This is a time of profound change, inside and out. It’s not just about those hormonal shifts; it’s about embracing the physical, emotional, and mental transformations that come with it.

Stay informed, lean on your support crew, and prioritise self-care. That might mean finding the right balance of exercise and nutrition, exploring relaxation techniques, or considering your health options like hormone therapy – do what feels right for YOU.

Sources

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Metluma, Module 2: Hormonal tug-of-war: Navigating physical and mental impacts, 2024