Key Hormones in Perimenopause

There comes a time (often after 40) when things inside you start to feel a little… off.

You may be sleeping less, getting irritated more easily, or just feeling “not quite like yourself.” Some days you’re full of energy. Other days, it’s like walking through fog. And the hardest part? You don’t always know why.

What’s really happening isn’t always visible. It’s not something you can point to in the mirror.
But deep inside, your hormones those quiet messengers that help everything run smoothly are starting to shift.

This stage is called (peri)menopause, and it’s when your body begins to prepare for a new chapter. Hormones like estrogen, progesterone, and more start to rise and fall unpredictably. And when they’re out of balance, you feel it in your mood, your skin, your sleep, your energy.

It can be frustrating. Confusing. Even lonely. But it’s not just you. And it’s not forever.

The more you understand your hormones, the more you can care for yourself with kindness and clarity. So let’s gently explore the key hormones that shape this stage of life, and how you can begin to feel like you again.

Estrogen is the primary hormone in a woman’s body — and it plays a key role in many essential functions.
It’s the “balancing force” that supports healthy skin, hair, heart, bones, mood, and the menstrual and reproductive systems.

What Estrogen Does for Your Body

• Skin and Hair
  Estrogen boosts collagen production and helps skin stay hydrated and firm. It also helps reduce hair thinning and keeps hair strong.

• Heart Health
  It supports healthy cholesterol levels and protects blood vessels, helping lower the risk of heart disease — which rises after menopause.

• Bone Strength
  Estrogen helps your body absorb calcium and maintain bone density, reducing the risk of osteoporosis and fractures.

• Mood and Brain
  This hormone influences serotonin, a key brain chemical that regulates mood. When estrogen is stable, mood is more balanced, and feelings of anxiety or sadness are less common.

• Sexual Health
  Estrogen supports libido and helps maintain vaginal health and sexual function.

When Estrogen Is Balanced

• Skin looks healthy, firm, and well-hydrated

• Menstrual cycles are regular

• Mood feels calm and steady

• Heart and bones are well protected
  
  

When Estrogen Drops

• Irregular or missing periods

• Skin becomes drier and more sensitive

• Hot flashes and night sweats

• Mood swings, anxiety, or emotional ups and downs

• Bone loss and increased risk of fractures
  
  

What Happens During Perimenopause

During perimenopause — the transition leading up to menopause — estrogen levels don’t just drop; they fluctuate unpredictably. Some days are high, others low. This hormonal rollercoaster can leave you feeling out of sync with your body.

You may notice changes like:

• Irregular cycles

• Trouble sleeping

• Shifts in skin or weight

• Mood instability

• Feeling “not quite like yourself”

Estrogen also exists in different forms — such as estradiol, estriol, and estrone. Each plays a different role, and during perimenopause, how your body processes these forms changes too. This can influence how symptoms show up and how intense they feel.

How to Support Estrogen Naturally

1. Eat a variety of phytoestrogen-rich foods
These plant compounds can help support estrogen balance. You’ll find them in:

• Soybeans and fermented soy (like miso, natto)

• Flaxseeds, sesame seeds

• Chickpeas, lentils

2. Include healthy fats
Good fats are essential for hormone production.
Add more olive oil, avocado, fatty fish (salmon, sardines, mackerel), and nuts to your meals.

3. Move your body regularly
Moderate cardio and strength training help regulate estrogen levels and reduce the risk of estrogen dominance.

4. Support your liver
Your liver plays a key role in breaking down and clearing estrogen.
Support it by eating plenty of cruciferous vegetables — like broccoli, cabbage, kale, and Brussels sprouts.

5. Avoid endocrine disruptors
Limit exposure to BPA plastics, pesticides, and synthetic fragrances in personal care products.
Small changes add up.

6. Manage stress gently
Chronic stress and high cortisol can interfere with estrogen production and metabolism.
Simple stress-relief practices like slow breathing, nature time, or journaling can make a difference.

7. Get regular checkups and hormone testing
Tracking your symptoms and checking hormone levels periodically helps you stay proactive and make timely adjustments.

A Gentle Reminder

Estrogen is one of the most important protectors of a woman’s long-term health — not just for reproduction, but for energy, confidence, and vitality.

The more you understand this hormone, the more empowered you’ll feel to support your body through the shifts of midlife.

Progesterone is the second key hormone in a woman’s body — working in harmony with estrogen.
If estrogen is the “energizer,” progesterone is the “soother.”
It calms the nervous system, supports sleep, steadies your mood, and helps your menstrual cycle flow smoothly.

Why Progesterone Matters

• Mood Support
  Progesterone has a natural calming effect. It can ease anxiety, reduce stress, and help you feel more emotionally grounded.

• Better Sleep
  When progesterone levels are healthy, falling asleep tends to be easier and sleep becomes deeper. That’s because progesterone supports GABA — a brain chemical that promotes relaxation.

• Keeps Estrogen in Check
  It balances out estrogen to prevent a state known as “estrogen dominance” — which can lead to uncomfortable symptoms and hormone-related conditions.

• Prepares the Body for Pregnancy
  In the second half of your cycle, progesterone thickens the uterine lining to prepare for a potential pregnancy (even if you’re not planning to conceive).

• Protects Breast and Uterine Tissue
  By helping regulate cell growth, progesterone may reduce the risk of abnormal tissue changes.

When Progesterone Is in Balance

• Emotions feel steadier, and there’s a greater sense of calm

• Sleep comes more easily, with fewer wake-ups at night

• Menstrual cycles are regular, and cramps are milder

• The body feels more supported and at ease in the second half of the cycle

When Progesterone Is Low

• Trouble falling or staying asleep

• Increased anxiety, irritability, or sadness — especially in the days before your period

• Shortened or irregular cycles, sometimes with spotting in between

• Estrogen dominance symptoms, like weight gain, bloating, breast tenderness, or a higher risk of fibroids
  
  

What Happens in Perimenopause

During perimenopause, progesterone is often the first hormone to decline — sometimes even before estrogen starts to drop.

This early shift leads to estrogen-progesterone imbalance, where estrogen becomes more dominant, even if it’s not high.

The result? You may feel more emotional ups and downs, have trouble sleeping, or feel anxious for no clear reason.
Your cycle might become shorter, longer, or skip months entirely — then suddenly return again.

How to Support Progesterone Naturally

1. Prioritize good sleep
Deep, restful sleep helps your body produce progesterone more efficiently. Try to sleep and wake at the same times each day to support your natural rhythm.

2. Manage stress gently
Chronic stress raises cortisol, which can “steal” the raw materials your body needs to make progesterone.
Gentle practices like meditation, yoga, deep breathing, or mindful walks can help bring cortisol down.

3. Nourish your body with key nutrients
Certain nutrients are essential for progesterone production, including:

• Zinc

• Vitamin B6

• Magnesium

• Vitamin C
  A balanced diet or targeted supplements (with guidance from a healthcare provider) can make a difference.

4. Maintain a healthy weight
Both excess body fat and being underweight can disrupt hormonal balance. Aim for a weight that feels sustainable and energizing for your body.

5. Limit stimulants
Caffeine, alcohol, and refined sugars can interfere with the estrogen-progesterone balance. Try to reduce your intake — or notice how your body feels when you cut back.

6. Track your cycle
Noticing changes in your sleep, mood, or menstrual cycle can help you catch early signs of hormone imbalance.
Keeping a simple journal or using a cycle tracking app can give you helpful insights.

In Short
Progesterone is like a soft, comforting blanket — keeping your body and mind feeling safe, steady, and at peace.

When it drops, you may not just feel tired or moody — you lose one of the body’s natural cushions for dealing with hormonal change.

Understanding how progesterone shifts during perimenopause is an important step toward protecting your emotional wellbeing and quality of life.

When we hear the word testosterone, we often think of men. But in fact, women also produce testosterone—just in much smaller amounts.

Even though the level is low, testosterone plays an important role in maintaining your energy, muscle strength, sexual desire, confidence, and overall sense of vitality.

Many women focus on estrogen and progesterone when it comes to hormone health. But testosterone is another essential piece of the puzzle—especially during midlife and the perimenopause transition.

What does testosterone do for you?

1. Boosts energy and stamina
It helps you stay active, reduce fatigue, and recover faster after physical activity.

2. Builds and maintains muscle
Testosterone supports muscle mass, helps your body stay toned, and improves metabolism.

3. Supports sexual desire
It’s one of the key hormones for libido, helping you feel more connected, interested, and engaged.

4. Enhances motivation and confidence
It affects areas of the brain linked to drive, self-esteem, and a sense of “let’s do this!”

5. Helps regulate body fat
Especially around the belly where hormone imbalance can lead to fat storage.

When testosterone is in balance, you may notice:

• Feeling energized and motivated in daily life

• More effective workouts and easier muscle tone

• Stable sexual desire and enjoyment

• A more positive mindset and emotional resilience
  
  

When testosterone is low, you may feel:

• Ongoing fatigue that doesn’t go away with rest

• Low focus, forgetfulness, or feeling emotionally flat

• Reduced interest in intimacy or connection

• Loss of muscle tone, body feels softer

• Increased belly fat

• Feeling unmotivated, disconnected, or like you’ve lost your spark
  
  

During perimenopause:

Testosterone naturally declines with age but during perimenopause, the drop can happen faster and feel more intense.

As estrogen and progesterone levels also fluctuate, low testosterone can further reduce your energy, confidence, and emotional balance.

Some women describe it like this:

“I’m still me… but I don’t feel like myself anymore.”

This isn’t just in your head; it’s your body signaling that something important is changing.

How to support testosterone naturally:

You don’t need to jump straight into hormone therapy. Here are gentle, effective ways to support your testosterone through everyday habits:

1. Strength training
Use light weights, resistance bands, or bodyweight exercises like squats and push-ups. These help your body naturally produce testosterone and maintain muscle.

2. Quality sleep
Testosterone is mainly produced during deep sleep, especially at night. If you’re not sleeping well, your hormone levels may drop.

3. Eat enough protein and healthy fats
Protein helps build and repair muscle. Good fats—like those in salmon, avocado, olive oil, nuts—are essential for hormone production.

4. Manage stress well
Chronic stress raises cortisol, which can block testosterone production. Take time for things that calm you—walks, deep breathing, journaling, or quiet time.

5. Limit sugar and refined carbs
Keeping your blood sugar stable helps your hormones work better. Reduce highly processed foods and eat more whole, real foods.

6. Maintain a healthy weight
Excess weight—especially around the belly—can lower testosterone and increase unwanted estrogen levels.

In short: 

Testosterone may be low in women compared to men, but it’s just as important—helping you feel strong, alive, desiring, and motivated.

Cortisol is a hormone made by the adrenal glands and is often called the “stress hormone” because it rises when your body is under pressure.

Although it’s often seen in a negative light, cortisol is essential for survival. It helps you stay alert, act quickly, and maintain important body functions during times of stress.

The real problem happens when cortisol becomes unbalanced—especially when it stays high for too long.

What does cortisol do in your body?

1. Responds to stress
Cortisol quickly provides energy so your body can handle emergencies or pressure.

2. Regulates blood sugar
It helps release glucose into your bloodstream to give you a fast source of fuel.

3. Reduces inflammation
In moderate amounts, cortisol helps control inflammation and supports immune function.

4. Maintains blood pressure
It keeps your blood pressure high enough to supply your brain, heart, and other vital organs.

5. Supports your sleep-wake cycle
Cortisol is naturally highest in the morning to help you wake up, and it gradually lowers throughout the day to prepare you for sleep.

When cortisol is in balance:

• You feel focused and alert during the day

• You handle stress well and recover quickly

• You fall asleep easily and rest well at night
  
  

When cortisol is too high:

• Trouble falling asleep or waking up at night

• Gaining belly fat even without major diet changes

• Feeling anxious, jittery, or like your heart is racing

• Feeling tired or drained even after a full night’s sleep

• Getting sick more often, with slower recovery
  
  

When cortisol is too low (adrenal fatigue or insufficiency):

• Constant tiredness, especially in the morning

• Low blood pressure or feeling dizzy when standing

• Trouble focusing and forgetfulness

• Craving sugar or salty snacks
  
  

During perimenopause:

Your body becomes more sensitive to stress due to hormonal changes in estrogen and progesterone.

Sleep troubles and mood swings during this time can easily throw off your cortisol rhythm.

High cortisol over time can make menopause symptoms worse, like:

• Weight gain

• Hot flashes

• Blood sugar imbalances

• Anxiety and mood swings
  
  

How to support cortisol naturally:

1. Prioritize deep, regular sleep
Aim to sleep before 11 PM to help your body stay in sync with its natural cortisol rhythm.

2. Manage daily stress
Simple practices like meditation, gentle yoga, deep breathing, or spending time outdoors can help your body reset.

3. Eat balanced meals
Don’t skip meals. Limit refined sugar and avoid caffeine late in the day.

4. Exercise mindfully
Move your body with light to moderate workouts. Avoid overtraining, especially when you're already tired.

5. Get morning sunlight
Natural light in the early hours helps regulate your biological clock and cortisol production.

6. Make space to relax
Warm baths, calming music, reading, or simply sitting in quiet can signal to your body that it’s safe to relax.

In short:

Cortisol is not your enemy. It’s your body’s built-in survival tool to help you react to stress and stay safe.

But when cortisol becomes imbalanced, especially during perimenopause, it can worsen symptoms and affect your energy, mood, weight, and overall well-being.

The key is to listen to your body, support your stress response, and live in a way that allows cortisol to be your protector—not a troublemaker.

Insulin is a hormone made by the pancreas. Its main job is to act like a “key” that helps move glucose (sugar) from your blood into your cells, where it’s used for energy.

But insulin does more than just manage blood sugar. It also affects how your body stores fat, how hungry you feel, and your overall metabolic health.

Main roles of insulin:

1. Controls blood sugar levels
Keeps your blood sugar stable—not too high or too low.

2. Provides energy for your cells
Helps glucose enter your muscles for immediate use or to be stored as glycogen or fat.

3. Supports recovery and muscle repair
Plays a role in building muscle and helping your body recover after exercise.

4. Regulates hunger and fullness
Works alongside other hormones like leptin and ghrelin that influence appetite.

When insulin is balanced:

• You feel steady energy throughout the day

• It’s easier to maintain a healthy weight

• Fewer cravings for sugar or fast carbs

• You recover well after meals and workouts
  
  

When insulin is out of balance (insulin resistance):

• Blood sugar stays high → leads to prediabetes or type 2 diabetes

• You gain weight more easily, especially around the belly

• You feel hungry again soon after eating—especially for sweets

• You feel tired or sluggish after eating carbs

• Inflammation increases, which may affect your heart, skin (acne, dullness), and overall health
  
  

During perimenopause:

Hormonal shifts make your body more sensitive to insulin changes:

• Lower estrogen → makes fat easier to store and insulin less effective

• Fluctuating progesterone → affects hunger, cravings, and blood sugar control

• Poor sleep and high stress (cortisol) → reduce insulin efficiency

The result:
Belly weight gain, blood sugar spikes, post-meal fatigue, and increased risk of metabolic issues

How to support insulin naturally:

1. Choose slow carbs
Go for whole grains, sweet potatoes, and vegetables. Avoid refined sugar and fast carbs.

2. Pair carbs with protein and healthy fats
This helps slow down sugar absorption and keeps you fuller longer.

3. Stay active
Walking, resistance training, yoga, and regular movement increase insulin sensitivity.

4. Sleep enough and regularly
Good sleep improves blood sugar control and hormone balance.

5. Manage stress daily
High cortisol raises blood sugar and weakens insulin’s effect.

6. Avoid late-night snacking
Give your body time to rest and reset insulin function overnight.

In short:

Insulin is your body’s energy gatekeeper, helping keep blood sugar in a safe, healthy range.

During perimenopause, hormone changes can lead to insulin resistance, increasing the risk of weight gain and metabolic problems.

The good news? With smart food choices, daily movement, restful sleep, and stress management, you can keep insulin working smoothly—supporting energy, metabolism, and long-term health.

The thyroid is a small, butterfly-shaped gland in your neck. It produces two main hormones: T4 (thyroxine) and T3 (triiodothyronine).

These hormones act like your body’s “speed controller”—regulating how fast you burn energy, your body temperature, heart rate, and even your mood.

Main roles of thyroid hormones:

1. Controls metabolism
Determines how many calories your body burns at rest.

2. Regulates body temperature
Keeps you warm and maintains a stable internal temperature.

3. Supports heart health
Affects heart rate and how strongly your heart beats.

4. Boosts energy and alertness
Directly impacts brain function and daily energy levels.

5. Affects hair, skin, and nails
When thyroid function is low, hair may fall out, skin gets dry, and nails become brittle.

When your thyroid is balanced:

• You feel energetic, not constantly tired

• Your weight is stable and easier to manage

• Hair, skin, and nails stay healthy

• Your mood is positive and your mind stays sharp
  
  

When thyroid function is low (hypothyroidism):

• You feel tired and sluggish

• It’s easy to gain weight or hard to lose it

• Dry skin, hair loss, and brittle nails

• Cold hands and feet

• Trouble focusing or remembering things
  
  

During perimenopause:

Hormonal shifts can make the thyroid more vulnerable:

• Lower estrogen affects how your body uses thyroid hormones

• Chronic stress and high cortisol may suppress thyroid function

• Symptoms like fatigue, weight gain, and hair thinning can overlap with perimenopause—making them harder to detect
  
  

Natural ways to support thyroid health:

1. Get enough iodine
Found in iodized salt, seaweed, and seafood

2. Add selenium-rich foods
Helps convert T4 into active T3 (found in Brazil nuts, tuna, and eggs)

3. Eat enough protein
Provides the building blocks for hormone production

4. Go easy on raw goitrogenic foods
Limit raw cruciferous vegetables (like kale, broccoli) if you're low in iodine

5. Manage stress and get quality sleep
Supports healthy hormone balance and thyroid function

6. Get regular check-ups
Especially if you feel tired, gain weight without reason, or notice other thyroid-related symptoms

In short:

Your thyroid is the “conductor” of your metabolism, helping you feel energized or drained.

During perimenopause, changing hormone levels and increased stress can affect your thyroid—often in subtle ways that are easy to miss.

By paying attention to nutrition, lifestyle, and routine health checks, you can keep your thyroid functioning well and your body full of vitality.

1. Estrogen

• Phytoestrogens (Isoflavones from soy, flaxseed)
  → Help ease hot flashes and vaginal dryness naturally.

• Black Cohosh
  → A well-known herb that reduces common menopause symptoms.

• Red Clover Extract
  → Rich in isoflavones, gently supports estrogen balance.
  
  

2. Progesterone

• Vitex Agnus-Castus (Chasteberry)
  → Encourages the body’s natural progesterone production, eases PMS symptoms.

• Magnesium
  → Supports hormone synthesis, improves sleep and mood.

• Vitamin B6
  → Aids in progesterone metabolism and production.
  
  

3. Testosterone

• Zinc
  → Essential for producing testosterone and supporting libido.

• Vitamin D3
  → Helps balance hormones and supports muscle strength.

• Ashwagandha
  → Boosts energy, lowers stress, and supports sexual wellness.

4. Cortisol

• Phosphatidylserine
  → Lowers high cortisol levels and supports restful sleep.

• Omega-3 (EPA/DHA)
  → Reduces inflammation and helps manage stress response.

• Adaptogens (Rhodiola, Holy Basil)
  → Help the body adapt to stress and reduce its negative effects.

5. Insulin

• Chromium Picolinate
  → Improves insulin sensitivity.

• Berberine
  → Helps regulate blood sugar and fat metabolism.

• Alpha Lipoic Acid (ALA)
  → Lowers insulin resistance and protects cells from oxidative stress.
  
  

6. Thyroid Hormones

• Iodine
  → Essential for thyroid hormone production (take only in safe amounts).

• Selenium
  → Protects the thyroid and supports conversion of T4 into active T3.

• L-Tyrosine
  → A key building block for thyroid hormone production.
  
  

💡 Important Notes:

• Avoid taking high-dose supplements without lab testing or guidance from a healthcare provider.

• Choose trusted brands with quality testing and transparent labeling.

• Some supplements may interact with medications or be unsuitable for certain health conditions.

Medically reviewed by Clair Johnson, Hormone & Nutrition Coach

“It’s never too early to get started priming your body for menopause. The healthier that you can be starting early, the better off your perimenopause-menopause transition is going to be.”
— Dr. Mary Rosser, obstetrician (Women’s Health Magazine)

• Understand Perimenopause 

• Understand Menopause  

• Staying Strong and Balanced After 40 

• Hairloss in Menopause 

• Managing Stress During Perimenopause