During menopause, the natural decline of certain hormones brings about the changes and symptoms many women experience. Understanding what each of these key hormones does and what happens when their levels fall can help you make sense of what’s going on in your body and empower you to take positive steps to support your health.
Estrogen
Estrogen is the primary female sex hormone responsible for regulating the menstrual cycle and supporting overall vitality. It plays a crucial role in maintaining the health of your bones, brain, heart, skin, and vaginal tissues. During peri-menopause and menopause, estrogen levels fall sharply, which can trigger symptoms like hot flushes, night sweats, mood swings, vaginal dryness, and a decline in skin elasticity. The loss of estrogen can also affect bone strength and cardiovascular health over time. Replacing or supporting estrogen through Hormone Replacement Therapy (HRT), such as patches, gels, or vaginal creams can ease symptoms and protect long-term wellbeing. For women who prefer a natural approach, phytoestrogen-rich foods (like flaxseeds and soy), regular exercise, and stress reduction can help support hormonal balance.
Progesterone
Progesterone is known as the “calming hormone” because it helps regulate mood, sleep, and emotional balance. Before menopause, it works in harmony with estrogen to prepare the uterus for pregnancy and maintain menstrual cycles. As ovulation ceases, progesterone production declines, often leading to sleep disturbances, anxiety, irritability, and irregular bleeding during the perimenopausal years. This drop can also leave estrogen “unbalanced,” which sometimes worsens symptoms. Supplementing with micronised progesterone (such as Utrogestan) alongside estrogen in HRT can restore balance and improve sleep and mood. Natural ways to support progesterone include managing stress (which affects adrenal hormone production), ensuring good sleep hygiene, and increasing nutrients like magnesium and vitamin B6.
Testosterone
Although often thought of as a “male hormone,” testosterone is also vital for women’s health and wellbeing. It contributes to libido, energy, motivation, muscle strength, and mental focus. During menopause, testosterone levels gradually fall, leaving many women feeling fatigued, less interested in sex, or lacking their usual drive and confidence. This hormonal decline can also impact body composition, leading to muscle loss and reduced strength. Testosterone therapy, often prescribed as a cream or gel, can help restore vitality and sexual wellbeing for women whose levels are particularly low. Supporting testosterone naturally involves regular resistance or strength training, a diet rich in healthy fats and protein, and maintaining good sleep and stress management habits.
Bringing It All Together
Each of these hormones, estrogen, progesterone, and testosterone play a unique role in keeping you feeling balanced, vibrant, and strong. When their levels drop, the effects can be physical, emotional, and even social. The good news is that there are many ways to restore harmony, from tailored HRT to lifestyle changes that nourish your body naturally. By understanding your hormones and how they interact, you can make informed choices that support your health, confidence, and sense of self throughout menopause and beyond.