What hormones play a key role during menopause? An overview

In the years leading up to menopause, the ovaries gradually produce less of the sex hormones oestrogen, progesterone and testosterone. But did you know that cortisol, melatonin and insulin also influence your well-being during this stage of your life? This is because they are involved in processes that impact your sleep quality, mood and weight. What exactly does menopause do to these hormones?

What is the role of sex hormones during menopause?

The sex hormones testosterone, oestrogen and progesterone work together as a team to enable processes in the body to work efficiently. Keeping them in balance is key for good health. 

• Oestrogenplays an important role in regulating the menstrual cycle and keeping bones healthy and strong.  
• Progesteroneprepares the uterus for a possible pregnancy and has a calming effect on the nervous system.  
• Testosteroneis responsible for maintaining muscle mass.  

These are only a few examples of the many functions testosterone, oestrogen and progesterone control in the female body. As women approach menopause, these hormones decrease at different rates and amounts. Due to these fluctuations, 80 percent of women will experience menopausal symptoms such as mood swings or joint pain. 

Read more about the three main hormones: oestrogen, progesterone and testosterone. 

What about FSH and LH?

Though the above-mentioned sex hormones are indeed central players, there are also other hormones that are crucial to your well-being, also during menopause. Take, for instance, luteinising hormone (LH) and follicle stimulating hormone (FSH). These hormones stimulate important processes in your reproductive system, like ripening of the follicle and ovulation. 

The closer to menopause (the final menstrual period), which most women reach around age 51, the fewer eggs are released for fertilisation. During this time, the ovaries gradually produce less and less oestrogen and progesterone. The pituitary gland senses that the ovaries are not working properly and in turn releases FSH and LH to increase the chances of fertility. A consistently high level of FSH and LH can indicate you are getting near menopause. Your periods will become irregular until they stop altogether. 

What can help?

With menopause, your hormone levels drop and you no longer ovulate. This is a natural process and may lead to symptoms. Staying on top of your health in this stage is important: a healthy lifestyle reduces the severity of menopausal symptoms. What you can you do? 

• Opt for foods that are rich in protein, healthy fats and slow carbohydrates.  
• Consider supporting your health with supplements.  
• Are your symptoms getting to you? Hormone therapy might be an option. 

What about cortisol and adrenaline during menopause?

The stress hormones cortisol and adrenaline help regulate your body's response to stress. Both hormones are produced in the adrenal glands. 

• Cortisolhelps the body deal with chronic stress.  
• Adrenalineprepares the body for what is known as 'fight or flight', our response to acute stress.  

The level of cortisol in your blood peaks in the morning. It helps you to feel alert and awake to start your day. Cortisol production steadily decreases during the day, so that melatonin can begin climbing to get your body ready for sleep. 

Fluctuating oestrogen levels during menopause causes your body stress, resulting in increased cortisol levels. This may worsen existing symptoms or trigger new ones. High cortisol can cause or exacerbate sleep problems (making it difficult to fall asleep or stay asleep), affect your mood or even cause weight gain.  

After menopause, the adrenal glands take over the ovaries’ job and start producing oestrogen and progesterone (in lower levels). Chronic stress causes the adrenal glands to produce more of the stress hormone cortisol at the expense of oestrogen and progesterone production, causing a hormonal imbalance. 

What can help?

To reduce cortisol levels, it is important to focus on reducing stress. Here are some steps you can take: 

• Make sleep your number one priority. 
• Get at least 30 minutes of exercise a day, preferably outdoors. 
• Try relaxation techniques such as meditation or mindfulness. 
• Reduce your intake of caffeine and sugar (as they both stimulate the production of cortisol). 
• Follow a routine. Try to go to bed and wake up around the same time every day, also at weekends. 

Read more: How too much stress impacts your menopause and how to manage it 

What about melatonin and menopause?

Melatonin is also called the sleep hormone. It is produced in the brain and regulates our circadian rhythm. Your body produces melatonin to get you to feel tired and go to sleep. Many women going through menopause report trouble sleeping, particularly difficulty falling asleep or staying asleep. An improper balance of melatonin is one cause of sleep disturbances. 

Melatonin is made from serotonin. As oestrogen begins to fluctuate and fall during menopause, the production of serotonin decreases along with it. This in turn can lead to a decrease in melatonin production. Menopause also makes you more sensitive to stress, causing cortisol to rise. If your cortisol levels are too high at night, melatonin production is lowered. 

What can help?

• Relaxation in the evening (as well as during the day) lowers cortisol levels and stimulates the production of melatonin. But how do you relax? You could read a book, do yoga or take a walk in the evening. 
• The production of melatonin is closely tied to light. So it’s important to avoid exposure to bright lights in the evening, including lights from screen displays. Switch off the mobile phones and laptops before sleep. This way, your brain gets a signal that it's time to wind down for sleep.  

What about insulin during menopause?

The pancreas is the organ that produces insulin. Insulin is responsible for moving glucose from your bloodstream into your cells, where it is used as energy. 

The drop of oestrogen during the menopausal transition can make the body less sensitive to insulin, increasing the risk of insulin resistance. If your cells become too resistant to insulin, it leads to high blood sugar (hyperglycaemia). High blood sugar is characterised by fatigue and weight gain, and is a risk factor for type 2 diabetes. 

What can help?

You can prevent insulin resistance, or at least ease its symptoms, by keeping your blood sugar levels stable. Some tips: 

• Eat protein-rich foods and limit your intake of (fast) carbohydrates. A high-protein, low-carb diet helps build muscle mass and makes you feel full for longer. 
• Make sure you exercise regularly to promote the uptake of glucose by cells and improve insulin resistance. 

Read more: How to tell if you are insulin resistant and what to do about it 

What aboutthyroid hormones?

The thyroid gland releases hormones, including triiodothyronine (T3) and thyroxine (T4). These hormones play an important role in regulation of metabolism, energy levels, temperature levels and hair growth. In order for T4 to be effective, it needs to be converted into its active form, T3.  

Progesterone plays a vital role in this process. The production of T3 can be inhibited when progesterone levels start to decline during menopause. This can lead to symptoms of an underactive thyroid gland, such as fatigue, weight gain, hair loss and dry skin.  

What’s more, at the start of perimenopause, progesterone levels drop faster than oestrogen levels, making oestrogen more dominant (oestrogen dominance). This could further affect thyroid function, because high oestrogen blocks the conversion of T4 to T3. Therefore, it is common for women going through menopause to also have thyroid problems. 

What can help?

If you suspect your thyroid is not working the way it should, it is important to talk to your GP and ask for a blood test. There are also some proactive steps you can take. 

• Eat a balanced diet. A well-rounded diet rich in iodine (seaweed and fish), selenium (Brazil nuts) and zinc (nuts and seeds) is essential for thyroid health.  
• Manage stress. Chronic stress and the resulting high cortisol levels can further impair your thyroid function. 
• Avoid exposure to endocrine disruptors (EDCs), such as xenoestrogens. EDCs can raise your oestrogen levels, resulting in oestrogen dominance and decreased thyroid function. 

What aboutleptin and ghrelin?

Both leptin and ghrelin are involved in appetite regulation. Leptin decreases your appetite, while ghrelin increases it. Leptin is produced by your body's fat cells and signals your brain when you are satiated. Ghrelin is secreted in your stomach and hypothalamus and signals your brain when you're hungry. 

Hormonal changes during menopause can disrupt hormonal balance, stimulating appetite or causing you to feel less satiated. Insulin resistance also contributes to leptin resistance, which in turn can cause weight gain. 

What can help?

Your diet is the key.  

• Eat unprocessed, protein-rich foods, healthy fats and lots of fibre to keep leptin and ghrelin in balance.  
• Prioritise sleep. Ghrelin levels rise in response to sleep deprivation, while leptin levels fall with chronic sleeplessness. 
• Have a regular wake time and sleep time. This will help to keep your cortisol and melatonin in sync, which will improve your sleep. 

What about neurotransmitters like serotonin and dopamine?

Serotonin is produced by cells in the brain. It plays a key role in bodily functions as mood, sleep and appetite. Dopamine is mainly produced in the brain, gut, and to a lesser extent, in the adrenal glands. It plays a crucial role in the brain's reward system, which is closely linked to motivation. 

When oestrogen levels drop during menopause, serotonin and dopamine levels also fall, which can affect mood and energy. This can trigger low mood, mood swings or cause you to experience prolonged bouts of low energy. Serotonin is also a precursor to melatonin. Low serotonin levels can lead to sleep problems. 

What can help?

What are ways to increase serotonin and dopamine levels? 

• Get at least 30 minutes of exercise a day (or more!). 
• Eat foods that contain tryptophan (turkey, bananas and nuts), tyrosine (nuts, seeds, fish and eggs) and omega-3 fatty acids.  
• Take care of your gut. A varied diet and relaxation are essential for digestion and intestinal health. 

Support your health with supplements

Vitamins and minerals are an important aspect of maintaining overall health. Especially during menopause. Supplements like Solgar® MenoPrime provide support during times of hormonal fluctuations and can help keep your body balanced and healthy.

View supplements

FAQ

What supplements help with menopausal symptoms?

The foundation of good health is a nutritious, well-balanced diet and a healthy lifestyle. Especially during menopause, when your body is working hard behind the scenes. Solgar® Herbal Female Complex is a specialised advanced herbal combination formula for maintaining the normal health and well-being of females.* Read more about supplements and their use. 

* Health claim(s) pending approval by the European Commission. 

What hormonal symptoms can you expect during menopause?

Hormonal fluctuations during menopause can cause a wide range of symptoms. The symptoms can vary widely between people. Common symptoms include hot flashes and night sweats, sleep problems, restlessness and weight gain.

Does HRT help with menopause symptoms?

Hormone replacement therapy (HRT) is used to relieve symptoms of menopause. If HRT is right for you depends on your symptoms and medical history. Read more about hormone therapy.

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