Navigating the Hormonal Rollercoaster during Perimenopause and Menopause

Navigating the Hormonal Rollercoaster during Perimenopause and Menopause

As a health coach specialising in perimenopause and menopause, I've seen countless women go through this transformative stage of life, both in terms of clients and friends and family. It's a time of change, both physically and emotionally, primarily driven by hormonal surges and shifts. In this article we'll dive into three crucial aspects of this journey: the surges and depletion of hormones, their impact on mood, and actionable steps to navigate this transitional stage with some sort of grace, without screaming at everyone and trying to keep some kind of balance!


Perimenopause, the period leading up to menopause, typically starts in a woman's 40s but can begin earlier or later. One of the defining features of perimenopause is hormonal fluctuations, particularly estrogen and progesterone. These hormones, once reliable and consistent, now take us on a wild ride. This the reason you can be riding high one minute and then crying at a John Lewis advert the next!
During perimenopause, the ovaries produce less estrogen, but the body attempts to compensate by releasing higher amounts of this hormone sporadically. These surges can lead to irregular menstrual cycles, hot flashes, and mood swings. Progesterone, which counterbalances estrogen, may also drop, contributing to the hormonal rollercoaster.

Mood and Hormones

The hormonal shifts experienced during perimenopause and menopause can wreak havoc on your mood. Estrogen plays a crucial role in regulating neurotransmitters like serotonin, which impacts mood and emotional well-being. When estrogen levels surge and drop unpredictably, it can lead to mood swings, irritability, anxiety, and even depression.

Moreover, hormonal imbalances can disrupt sleep patterns, exacerbating mood disturbances. Poor sleep quality can leave you feeling fatigued, emotionally fragile, and less equipped to handle the challenges of daily life.

Taking Action

While perimenopause and menopause are natural stages of life, there are proactive steps you can take to navigate them more smoothly:

Nutrition: Your diet can play a significant role in managing hormonal surges. Focus on a balanced diet rich in whole grains, lean protein, and plenty of fruits and vegetables. Incorporate foods like flaxseeds and soy, which contain phytoestrogens that may help stabilize hormone levels.

Exercise: Regular physical activity can alleviate some of the mood swings and physical symptoms associated with perimenopause and menopause. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises. Muscle mass starts deteriorating- so even though you may have never done weights? Now could be a really good time to start!

Stress Management: Chronic stress can exacerbate hormonal imbalances and worsen mood swings. Incorporate stress-reduction techniques into your daily routine, such as meditation, deep breathing exercises, or yoga. Also, learn to ‘pick your battles’ and know that you have the power to ‘walk away’ from a situation that you know will trigger you.

Hormone Therapy: In some cases, hormone replacement therapy (HRT) may be a suitable option to manage severe symptoms. Consult with a healthcare provider to discuss the risks and benefits of HRT, as it's not suitable for everyone.

Support Network: Don't underestimate the power of a strong support network. Share your experiences with friends, family, or a therapist. Connecting with others who are going through the same challenges can be incredibly reassuring.

Perimenopause and menopause are periods of significant hormonal change, but they don't have to be synonymous with suffering. By making informed lifestyle choices, seeking support, and considering medical options when necessary, you can navigate these hormonal surges and changes. Embrace this stage of life as an opportunity for growth, self-discovery, and renewed vitality. Remember, you're not alone on this journey, and there's a world of resources available to help you thrive during perimenopause and menopause.

Have a good day, no really try and make today GOOD.

No one has it all figured out, you do you- you are doing so much better than you think.

Be kind to YOU today😍

Lots of Love
Angeline 🦋 x


Angeline Davies is a Fully Qualified Health Coach Specialising in Perimenopause and Menopause.

Accredited By The PCI and The Royal College of General Practitioners.

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