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Hormonal Changes in Perimenopause and Menopause

Perimenopause is the gradual transition to menopause, typically starting in the early 40s, though some women can experience changes in their late 30s . During perimenopause, the ovaries, over time, produce less oestrogen, progesterone, and testosterone, which leads to changing menstrual cycles. This hormonal decline is not linear - it fluctuates, causing surges and drops in oestrogen resulting in many of the symptoms associated with this phase of life.

Oestrogen, the primary female hormone, is essential not only for reproductive function but also for regulating various systems in the body, including brain function, cardiovascular health, and bone density.

Progesterone, often referred to as the “calming hormone,” complements oestrogen by stabilising the brain’s GABA system, which is responsible for promoting feelings of relaxation and contentment. As progesterone levels decrease during perimenopause, it is common for some women to feel more irritable, on edge, and have trouble winding down in the evening ready to sleep.

Testosterone plays a lesser known but equally important role in women’s health. Although often associated with men, women produce small amounts of testosterone, and this hormone contributes to energy levels, libido, and mental clarity. As testosterone levels fall, women may feel more fatigued, less motivated, and experience cognitive issues such as brain fog.

Menopause, which is officially marked by 12 consecutive months without a menstrual period, signifies the end of reproductive fertility. By this time, oestrogen and progesterone levels have declined significantly. While some symptoms of perimenopause, such as hot flashes and night sweats, are well-known, the mental health implications of these hormonal changes are less frequently discussed, but no less significant.

Nutrition during menopause

Focusing on optimising hormonal balance, strengthening nervous system health, and enhancing overall wellbeing through targeted dietary choices can help promote an improved quality of life during menopause. Prioritising protein found in chicken, fish or tofu, focusing on fibre from whole grains and vegetables, choosing complex carbohydrates, such as oats or sweet potato, and eating healthy fats, like though found in oily fish, can all help to stabilise blood sugar - which is essential for hormonal balance.

B vitamins, particularly B3 and B12 play a key role in producing neurotransmitters that contribute to the normal function of the nervous system and vitamins B5 and B6 contributes to the normal synthesis and metabolism of hormones and helps to regulate hormonal activity. Foods such as whole grains, leafy greens and eggs are rich in these vitamins! Omega-3 can also have a positive impact on some issues brought on by menopause, helping to support the brain and heart. Oily fish such as salmon, sardines and anchovies are some great sources of Omega-3, but you can also choose to supplement through a high-quality capsule.

Plant-based diets have been found to reduce some menopause symptoms, when focusing on whole foods, healthy fats and including soy protein. Soy protein is a high-quality protein that contains essential amino acids and antioxidants, such as isoflavones which help reduce oxidative stress and cellular damage. Soy isoflavones are a type of phytoestrogen – which are naturally occurring plant compounds that have a similar chemical structure to oestrogen. They can bind to oestrogen receptors in the body, which can help women during menopause when oestrogen levels drop. Food sources include soya beans, flaxseeds, garlic, yogurt and apples. You must consistently consume high amounts of phytoestrogens for them to have any effect on the body, so it can be a good idea to find a supplement that contains isoflavones.

Supplementation during menopause

It can sometimes feel impossible trying to fit all the foods you need to get the right vitamins and minerals into your diet. This is when a supplement can be a good add-on. Revive Active’s menopause range supports all stages of the menopause journey. Meno Active is the 360 approach to menopause, with a 24 ingredient sachet, a botanicals capsule and an Omega-3 capsule. Meno Botanicals is a focused daily capsule, containing soybean extract – a rich source of phytoestrogens, ashwagandha, sage and vitamins B3 & B6. Perfect to take alongside other supplements. Both these products are MTick menopause friendly accredited, showing that they are backed by health claims.

Mental wellbeing and exercise

We all know how important exercise is for our mental wellbeing. As discussed above, symptoms such as energy crashes, loss of motivation, sleep disturbances and low mood can occur during menopause, and they could all influence how we feel about exercise too. If you’re experiencing any of these symptoms, sometimes the last thing you want to do is exercise, and this could leave you in a bit of a rut.

But regular exercise has been proven to boost your mood – so some kind of movement could be exactly what you need! A walk outside in the fresh air, at your favourite peak or a hill you’ve yet to conquer, could do wonders for how you’re feeling. Or how about climbing somewhere new for a sense of achievement? Grab a loved one to go with you for extra motivation.

It’s important to not put so much pressure on yourself on how you exercise, you may not be able to do everything you could before and that’s OK! Find some way of moving your body that you love and makes you feel good during this change in your life. Perimenopause and menopause represent a significant hormonal shift in a woman’s life, and the effects on mental health are both profound and complex. Understanding these changes that occur can provide clarity on the emotional and psychological challenges many women face.

*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Chance for BMC members to test Revive Active products

October was World Menopause Month, and it seemed like everyone had something to say on the topic. Revive Active are here to say that it shouldn't be just one month, women will still continue to be affected and they want to support them no matter how long it takes. Their menopause range includes Meno Botanicals - a focussed daily capsule that supports the transition from perimenopause to menopause, perfect if you're already taking some form of supplement, and Meno Active - a 3 in 1 formula that provides 360-degree support with a 24 ingredient sachet, omega-3 capsule and botanicals capsule. Both products are MTick menopause friendly accredited – showing that their products are scientifically backed.

Revive Active want to put their products to the test, so they're asking BMC members to review the products for themselves! They're looking for 10 volunteers who will receive 3 months' worth of free product, so you can tell them and everyone else how effective they are.  To volunteer, submit your details here and we'll choose 10 people at random to take part!