The strategies shared in this guide are grounded in current scientific research on women’s health, menopause, and aging. Many of the nutritional, exercise, and supplementation approaches have been shown in clinical studies to impact symptoms related to hormonal decline positively. However, every woman’s experience is unique. It’s always best to consult with a qualified healthcare provider before beginning new supplements or making significant lifestyle changes—especially if you’re using medications or hormone therapy.
Hormones play a vital role in women’s health, and as we enter perimenopause and menopause, two key hormones (estrogen and progesterone) begin to decline.
Weight gain is NOT a symptom of declining estrogen or progesterone. Weight gain is caused by a surplus of calories (eating more calories than expended during the day).
However, symptoms of menopause DO cause a loss of muscle mass, slower metabolism, poor sleep and mood disruptions – all of which can result in either consuming more calories or burning fewer calories (and more likely a combination of both) which will cause weight gain.
How Estrogen and Progesterone Decline Differently
Progesterone Drops First (and Fast!)
- During perimenopause, ovulation becomes irregular, leading to a rapid drop in progesterone levels.
- This can cause poor sleep, anxiety, mood swings, and heavier or irregular periods.
- Since progesterone has a calming effect on the brain, lower levels can make stress and sleep issues worse.
Estrogen Declines Gradually (With Fluctuations)
- Unlike progesterone, estrogen doesn’t drop steadily—it fluctuates before eventually settling at a lower level after menopause.
- These fluctuations can cause hot flushes, night sweats, brain fog, and changes in weight distribution.
- Long-term estrogen loss can lead to bone loss, muscle decline, and increased heart disease risk.
There are evidence-based strategies to counter these effects through specific exercise, targeted nutrition and natural supplementation.
Poor sleep:
What’s Happening Hormonally:
- Progesterone is naturally calming and promotes deep, restful sleep. As it declines, falling and staying asleep becomes harder.
- Estrogen helps regulate body temperature and supports serotonin and melatonin production. Low estrogen can contribute to night sweats, hot flashes, and fragmented sleep.
- Add in elevated cortisol from stress, and it’s no wonder sleep suffers.
What you can do:
Exercise:
- Yoga, pilates and water-based activities.
→ Why: They’ve been shown to reduce stress and enhance physical well-being. - HIIT
→ Why: Has a positive impact on sleep quality and psychological health.
Nutrition:
- Balance blood sugar with protein, healthy fats, and fibre-rich carbs.
→ Why: Stable blood sugar prevents nighttime cortisol and adrenaline spikes that can wake you, and supports melatonin production. - Avoid caffeine (at least 10 hours before bedtime) and alcohol.
→ Why: Caffeine is a stimulant, and alcohol disrupts REM sleep, increases nighttime awakenings, raises heart rate, and suppresses melatonin. - Eat magnesium-rich foods like leafy greens, nuts, and seeds.
→ Why: Magnesium supports the nervous system and helps initiate relaxation before sleep.
Other Lifestyle Tips:
Get early morning sunlight exposure.
→ Why: It helps regulate melatonin and your circadian rhythm, improving sleep onset and depth.
Sauna (2–3x/week).
→ Why: It promotes parasympathetic nervous system activation, reducing stress and enhancing deep sleep.
Supplements:
- Ashwagandha (Adaptogens are natural substances, often derived from plants, that enhance the body’s ability to adapt to stress and increase resilience and survival under stressful conditions.)
Anxiety, Mood Swings & Brain fog
What’s Happening Hormonally:
- Progesterone has a calming effect on the brain. As it declines, so does its ability to balance mood and ease anxiety.
- Estrogen influences the production of serotonin and dopamine, key mood-regulating neurotransmitters. Fluctuations and drops can lead to irritability, emotional sensitivity, low mood, and anxiety.
- Cortisol levels may also rise during this stage of life, making you feel more on edge and reactive.
What You Can Do:
Exercise:
- All exercise
→ Why: Stimulates feel-good brain chemicals like endorphins, reduces cortisol, and enhances mood stability. - Yoga, breathwork, walking in nature.
→ Why: These promote calm, lower cortisol, and activate the parasympathetic nervous system. - Sauna.
→ Why: Increases endorphins and provides stress relief.
Nutrition:
- Prioritise omega-3s, magnesium, berries, leafy greens and choline-rich foods (eggs).
→ Why: These nutrients support neurotransmitter function and mood regulation. - Stabilise blood sugar with consistent meals.
→ Why: Fluctuations in blood glucose can cause mood dips and irritability. - Stay hydrated
→ Why: Even mild dehydration impairs concentration and memory.
Other Lifestyle Tips:
- Sauna (2–3x/week).
→ Why: It promotes parasympathetic nervous system activation, reducing stress and enhancing deep sleep. - Cold water immersion
→ Why: Activates the sympathetic nervous system, releasing stress hormones and endorphins, which can improve mental well-being. More research is needed to specifically understand its effects on women and to establish optimal protocols for mental health benefits.
Supplements:
Creatine (3–5g/day).
→ Why: Supports brain energy metabolism and has been shown to improve cognitive performance.
Rhodiola rosea or Ashwagandha
→ Why: Adaptogens that reduce stress and improve resilience.
Hot Flushes
What’s Happening Hormonally:
- As estrogen levels decline, the hypothalamus becomes more sensitive to even tiny changes in body temperature.
- This can trigger vasodilation—blood vessels rapidly widen to cool the body, leading to sudden flushing, sweating, and heat surges.
- Common triggers: stress, blood sugar dips, alcohol, caffeine, spicy food, and sleep disruption.
What You Can Do:
Exercise:
- Strength training.
→ Why: Improves thermoregulation through the release of neurotransmitters like beta-endorphins which can help stabilise body temperature. - Aerobic exercise.
→ Why: Enhances cardiovascular fitness which contributes to thermoregulatory control and vascular function.
Nutrition:
- Avoid triggers: alcohol, caffeine, sugar, spicy foods.
→ Why: These can dilate blood vessels or stimulate the nervous system, triggering hot flushes. - Include phytoestrogens (flaxseed, soy, legumes).
→ Why: These plant compounds mimic estrogen and may ease symptoms. - Stay hydrated.
→ Why: Helps the body regulate temperature more effectively.
Other Lifestyle Tips:
- Sauna (2–3x/week).
→ Why: Can aid in thermoregulation by inducing and enhancing the body’s natural thermoregulatory responses.
Decrease in Bone Density
What’s Happening Hormonally:
- Estrogen plays a protective role in bone remodelling, slowing down the breakdown of old bone and promoting the building of new bone.
- As estrogen drops, bone resorption (breakdown) outpaces bone formation, leading to thinner, weaker bones—especially in the spine, hips, and wrists.
- Women can lose up to 10–20% of their bone mass in the first 5 years post-menopause.
What You Can Do:
Exercise:
- Strength training with progressive overload.
→ Why: Stimulates bone remodeling by applying healthy stress to bones. - Weight-bearing cardio.
→ Why: Encourages bone density retention through impact and ground force. - Impact work ( jumping).
→ Why: Activates bone-building cells.
Nutrition:
- Foods high in calcium, Vitamin D and magnesium (dairy foods, fatty fish, leafy greens, seeds & nuts, whole grains).
→ Why: These nutrients work together to build and maintain bone. - High-protein diet.
→ Why: Provides the amino acids needed to form the bone matrix. - Anti-inflammatory foods (fatty fish, leafy greens, colourful fruit & veg, nuts and seeds).
→ Why: Chronic inflammation contributes to bone loss.
Supplements:
- Creatine and collagen.
→ Why: Support bone and connective tissue strength.
Muscle loss
What’s Happening:
Estrogen and progesterone both support muscle maintenance and repair. As these decline, the body becomes less efficient at building and preserving lean muscle.
Women begin losing muscle from around age 30, but the rate accelerates sharply during perimenopause and menopause.
What You Can Do:
Exercise:
- Strength training 3–5x/week.
→ Why: Builds and maintains muscle mass, supports metabolism, and stimulates growth-promoting hormones. - Include compound lifts (exercises that use at least 2 joints).
→ Why: These movements engage multiple muscle groups for maximum impact. - Add HIIT 1–2x/week.
→ Why: Boosts anabolic hormone response and helps preserve lean tissue.
Nutrition:
- 1.6–2.2g protein/kg of body weight.
→ Why: Provides enough amino acids for optimal muscle repair and growth. - Leucine-rich sources: whey, eggs, fish.
→ Why: Leucine is a key trigger for muscle protein synthesis. - Include carbs and healthy fats.
→ Why: Support workout energy, hormone production, and recovery. - Hydrate consistently.
→ Why: Dehydration reduces performance and slows muscle repair.
Supplements:
- Creatine monohydrate (3–5g/day).
→ Why: Enhances strength, lean mass, and recovery. - Whey or plant-based protein powder.
→ Why: Helps meet daily protein needs conveniently. - Collagen with vitamin C.
→ Why: Supports connective tissues and muscle recovery.
My Top 4 Recommendations
- Weight training – Heavy resistance training minimum 2 x week.
- Creatine – 3-5g per day.
- High protein / Plant-based diet (including meat) with a variety of fruits and vegetables.
- Sauna – 20mins 2-3 x week.
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