Let’s be real—perimenopause and menopause can be a wild ride. Most women start noticing changes in their 40s, and symptoms can drag on into their 50s or beyond. For some, the hot flashes, night sweats, mood swings, and sleep issues feel like they never end.
While hormone therapy is an option, it’s not for everyone. Some women are wary of the risks, others have tried it and didn’t love how they felt, and some just want to handle this phase as naturally as possible. Good news: there’s a lot you can do with lifestyle, diet, and natural support.
The cool part? What you do for hormone balance can boost your overall health, energy, mood, and even longevity.
First Things First: Hormones Rule Everything
Hormones aren’t just about estrogen and progesterone. They also include thyroid hormones, cortisol, insulin, serotonin, melatonin, testosterone, DHEA, and more. When one is off, it throws the whole system out of balance.
That’s why you might feel totally off—physically, mentally, and emotionally.
Here are some signs your hormones may be doing their own thing:
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Weight gain (especially around the belly)
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Mood swings or irritability
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PMS or painful periods
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Breast tenderness
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Low libido
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Fatigue or burnout
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Hot flashes or night sweats
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Hair thinning or loss
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Sleep issues
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Cravings, blood sugar crashes, or brain fog
What’s Going On With Estrogen?
Estrogen is the hormone that gives us our curves, kickstarts puberty, and plays a big role in our cycles. It starts to slowly decline as we age, but it doesn’t plummet right away. Progesterone, however, does take a nosedive—especially after 40.
This leads to something called estrogen dominance—where estrogen levels are higher in relation to progesterone. That imbalance can lead to:
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Mood swings
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PMS
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Weight gain
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Uterine fibroids
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Anxiety
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Poor sleep
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Increased cancer risk
Why So Many Women Struggle
In many modern countries, diets high in sugar and processed foods, plus constant exposure to artificial estrogens (called xenoestrogens) make estrogen dominance worse.
Xenoestrogens are everywhere—in plastic containers, personal care products, cleaning supplies, even our water. These compounds mimic estrogen in the body, and not in a good way.
And without enough fiber in the diet, your body struggles to flush out excess estrogen, which gets reabsorbed and keeps the cycle going.
Let’s Talk About Progesterone
Progesterone is the calm, balancing hormone. It helps us sleep, stay calm, regulate cycles, and even keeps estrogen in check. But after 40, our levels drop significantly. By menopause, we’re making just a fraction of what we used to.
Low progesterone can contribute to anxiety, insomnia, irritability, weight gain, and more. Supplementing with natural progesterone cream can often help ease these symptoms in a gentle, safe way.
Other Hormones You Should Know About
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Cortisol – your stress hormone. Too much = burnout, sleep issues, belly fat.
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Thyroid hormones – regulate energy and metabolism. Often affected by stress and hormone imbalances.
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DHEA & Testosterone – important for energy, motivation, muscle tone, libido.
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Melatonin – your sleep hormone. Declines with age.
What You Can Do Naturally
There’s a lot you can do to support your hormones without jumping straight into prescriptions:
Stress management – Daily movement, deep breathing, walks, meditation, and sleep are your best friends.
Anti-inflammatory diet – Focus on whole, unprocessed foods. Lots of leafy greens, colorful veggies, healthy fats, and clean proteins.
Ditch xenoestrogens – Go for natural personal care and cleaning products. Say goodbye to plastics, pesticides, and conventional skincare.
Detox excess estrogen – Eat high-fiber foods and support your liver with leafy greens, cruciferous veggies, and lemon water.
Natural supplements (talk to your doctor first):
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B vitamins – especially methylated ones, for energy, stress, and hormone support.
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Magnesium – helps with sleep, mood, and hormone balance.
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Vitamin D – boosts immunity, bone health, mood, and supports hormone production.
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Omega-3s – fights inflammation and supports brain and hormone health.
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Adaptogenic herbs – like maca, ashwagandha, or rhodiola for stress and balance.
Herbal helpers:
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Black cohosh – great for hot flashes
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Dong quai – helps with hormonal balance
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Maca – libido and energy support
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Valerian root – calms anxiety and helps sleep
When to Consider Testing
If you’ve tried it all and still feel “off,” a saliva hormone test through a functional or integrative health provider can help you get a clear picture of what’s going on. You might also consider bioidentical hormone therapy under medical supervision, if needed.
Final Thoughts
Menopause doesn’t have to mean feeling miserable. With the right lifestyle choices, diet, and natural support, you can feel strong, healthy, balanced, and even better than before. Hormone balance isn’t just about feeling good—it’s about protecting your long-term health and vitality too.
