Be prepared and you’ll start to understand how they affect everything – from sleep to energy to mood 

There is nothing linear about the behaviour of female hormones. Fluctuating throughout every decade, whether it’s puberty, periods, pregnancy, perimenopause or menopause, it’s a constant rollercoaster of both physical and mental side effects. But the more awareness that is created, the better expectations can be managed because whether it’s a burst of energy or excruciating cramps, how your hormones are behaving behind the scenes can affect everything you need to deal with in your daily life.  

With more research around hormones unfolding and the taboo around talking about women’s health dissipating, both cultures and companies are recognising how hormone variations need to be taken more seriously. “Spain, for example, has set a progressive standard by introducing paid menstrual leave for women experiencing severe period pain, acknowledging the impact of menstrual health on women’s wellbeing and productivity,” explains Laura Dowling, pharmacist, founder of FabU supplements and the host of her own podcast that offers in-depth discussions on women’s health issues. 

“Additionally, women of perimenopausal and menopausal age represent the fastest-growing segment of the working population so many companies are seeing the importance of implementing menopause policies to support these women, with the aim of retaining their experience, knowledge and expertise in the workforce.” 

As a result, by addressing the symptoms and providing support, it reduces the risk of women taking early retirement or career breaks which could negatively impact their mental health. With less stigma around the subject, it also lends itself to more open, in-depth discussions around the subject. Whether it’s podcasts providing valuable insights and expert commentary or apps like Clue and Flo that allow you to record and monitor your symptoms and feelings, by arming yourself with as much knowledge as possible, women can take control of their destiny and make informed decisions about everything from when they exercise and socialise, to what supplements will best help them and when they need to factor in more sleep. 

Here we look at the good, the bad and the ugly of what happens to hormones during each stage – from puberty and pregnancy to perimenopause and the menopause… 

Hormones during puberty 

Both puberty and the menstrual cycle begin in the brain, explains Natasha Richardson, Hormone Health Expert and founder of Forage Botanicals. “A hormone called gonadotropin releases hormones that gradually build over the years preceding the first ovulation which tell the body to mature. It’s why you can see other signs of puberty before periods begin,” she explains.  

Causing the body to produce oestrogen and progesterone, it’s these hormones that help to develop characteristics such as breast growth, body hair and the start of the menstrual cycle. “Many people don’t realise that the ovaries also produce testosterone which plays an essential role in muscle mass, energy levels and general physical development,” says Laura.  

Once the cycle is in motion, monthly physical fluctuations come with a mental load for many which can range from anything including irritability, sensitivity and self-consciousness. “Increased sensitivity and a heightened awareness of self is part of the psychological adjustment to puberty,” says Miss Smita Sinha, consultant gynaecologist at Serenity Women’s Clinic. “PMS is also a very real diagnosis and affects many women to varying degrees. It involves a combination of emotional, physical and psychological symptoms that occur in the days leading up to menstruation and is linked to changes in hormones like oestrogen and progesterone which affect brain chemistry.” 

Luckily, more and more people are shunning the stigma around periods and opening up the dialect around the topic. “There can be much secrecy and negativity around periods in different age groups, but Gen Z are blazing a pathway forwards thanks to positive language and taboo-bashing ads that have finally helped normalise periods,” admits Natasha.  

Laura also makes the point that more education and discussion will help to reduce the stigma allowing everyone to feel more informed and confident and less embarrassed or hesitant to discuss how they’re feeling. 

Hormones during pregnancy 

Just like periods, everyone experiences pregnancy differently – while some get a pregnancy glow, others experience discomfort, changes in mood and breakouts. “When pregnant your body experiences a surge in several key hormones, including oestrogen, progesterone and human chorionic gonadotrophin (hCG). These increase significantly to support the growth of the baby, maintain the uterine lining and prepare the body for childbirth and breastfeeding,” says Laura. “These hormones also help promote blood flow to the uterus, relax muscles to accommodate growth and stimulate breast tissue development.”  

This new injection of hormones can be like an energy boost for some, creating a feeling of wellbeing and a glow that’s caused by improved circulation and skin changes. “Notably during the second trimester many women tend to feel the most energetic and experience fewer symptoms like morning sickness, instead feeling a renewed sense of vitality,” she continues. 

However, that’s very much not the case for many women, and the hormonal changes can lead to challenging side effects. “Increased oestrogen can mean some women experience heightened anxiety or mood swings; fatigue, nausea and skin changes such as melasma or acne,” explains Smita. “Some also experience more intense conditions such as gestational diabetes or pregnancy-related hypertension. Additionally, elevated levels of progesterone can cause issues like acid reflux, bloating and constipation which can make pregnancy physically uncomfortable.” 

The extra progesterone allows for the body to expand in ways that it hasn’t before and while it’s essential for pregnancy, it can also lead to back pain and joint discomfort. If it continues, it may even create a condition called symphysis pubis disorder, but this can be helped with physical therapy and supportive garments assures Natasha. 

Other remedies that may ease and abate the side effects of the new surge of hormones are significant rest, eating little and often to regulate blood sugar levels, ginger tea, reducing sodium intake and using support pillows to improve comfort levels. At this time, it’s also important to lean on support whether that’s from friends, family or support groups.  

Hormones during perimenopause/menopause    

Unlike regular cycles which follow a more predictable monthly pattern, and pregnancy which causes a surge of hormones, the perimenopause is like riding a hormone rollercoaster – but one that’s unpredictable and erratic. “Oestrogen, progesterone and testosterone levels go up and down wildly, gradually settling at a lower level than before but it’s not until a year after your final period that you can know this up and down pattern has finally stopped and you’ll be reliably at a lower level of hormones than you were before,” explains Natasha.  

Lasting between one and eight years, the onset and duration differs from one woman to the next. “Some women start noticing symptoms in their early 40s while others may not experience noticeable changes until closer to 50,” clarifies Laura. “At this time shifting hormone levels can not only make periods heavier, lighter or more sporadic, they can bring on hot flushes and night sweats due to fluctuating oestrogen which impacts the body’s ability to regulate temperature; mood swings and anxiety – changes in oestrogen and progesterone can impact neurotransmitters in the brain affecting mood; sleep disturbances which vary from poor sleep quality to insomnia; physical changes owing to reduced oestrogen which affects skin elasticity, joint health and could lead to weight gain, and GSM – genito-urinary syndrome of menopause which is a common yet overlooked symptom that includes vaginal dryness, irritation and discomfort, as well as increased urinary symptoms such as urgency and recurrent infections. GSM occurs due to thinning of the vaginal and urinary tissues as oestrogen declines.” 

This is when supplements such as calcium, vitamin D and magnesium come in to support bone health and sleep. Omega-3s, B vitamins and even functional mushrooms have also been found to help alleviate and support various perimenopause and menopausal side effects. HRT can also be effective for some in managing symptoms as they work to replenish declining hormone levels and topical oestrogen therapies are available that target GSM specifically. 

The transition to menopause happens when you have gone 12 months without a period, marking the end of the fluctuating hormones as oestrogen and progesterone drop significantly and fall to low, stable levels. As you might expect, without the regular presence of these hormones, there are symptoms that follow. “Hot flushes, sleep disturbances, mood swings and decreased bone density can occur which can all impact daily life,” admits Smita.  

GSM continues to be an issue for some along with thinning hair and drier skin because of the lack of oestrogen. This can also impact heart health as oestrogen helps maintain healthy blood vessels while many women experiencing the menopause cite ‘brain fog’ as an unwanted consequence of hormonal changes with memory and mental clarity suffering. 

Thankfully, the ongoing research into the menopause and hormonal changes means that there is starting to be more we can do to support and manage hormone regulation. “Recent studies have highlighted the role of food with a diet rich in fruits, vegetables and omega-3 fatty acids being shown to benefit hormone balance. There is also evidence coming to the forefront around certain botanicals that can provide relief,” says Laura. 

With more studies, discussions and apps that help to track cycles and fluctuations, it appears the veil around women’s health is finally being lifted.  

For more resources and information, check out the following: 

• Wellbeing of Women 

• Women’s Health Research Centre 

• Hormone University 

They all provide evidence-based articles and will help you make informed choices about your health and hormones so you can feel empowered, even when you might not be feeling first rate.