Have you been feeling off lately? Tired, foggy, sore, or just not quite like yourself? You’re not imagining things. For many women, midlife brings a wave of physical and emotional changes that seem to come out of nowhere. And the biggest culprit? HORMONES.
Let’s break down what’s actually happening in your body during menopause, why it feels the way it does, and what you can do to feel better
The Big Hormone Shifts in Menopause
The 3 Hormones You Need to Know About
Menopause isn’t just about periods stopping. It’s a total hormonal reset especially involving these three hormones:
- Estrogen
Estrogen is like your body’s all-round manager. It supports brain function, joint lubrication, skin elasticity, mood stability, and keeps your bones strong. When estrogen levels drop during perimenopause and menopause, you may notice hot flashes, brain fog, mood swings, dry skin, and more aches and pains in your joints. It’s not just about fertility, this hormone affects nearly everything. Estrogen alone impacts more than 400 functions in your body. So when it starts to decline, it’s no surprise you feel it everywhere. - Progesterone
Often called the “calming” hormone, progesterone helps regulate sleep, anxiety, and fluid retention. As it declines, you might notice that you feel more anxious, irritable, or that you’re waking up multiple times a night. Sound familiar? - Testosterone
Yes, women have testosterone too! It helps with strength, energy, motivation, and sex drive. When it dips, you might feel more sluggish, notice a drop in your confidence or motivation, and even struggle to maintain muscle mass.
Why You Might Feel Tired, Foggy, or Just Not Like Yourself – The Ripple Effects of Hormone Changes
Let’s talk symptoms. These changes don’t just show up on a lab test, they show up in your daily life.
- Mood changes: You might find yourself crying more easily or feeling irritable for no clear reason. That’s your brain responding to hormonal shifts.
- Joint & muscle pain: Estrogen helps keep your joints cushioned and inflammation down. Less estrogen = more aches, stiffness, and random injuries.
- Poor sleep: Can’t fall asleep? Waking up at 3am for no reason? Hormonal fluctuations mess with your sleep cycles.
- Brain fog: That forgetfulness or trouble concentrating? It’s not just stress — estrogen plays a big role in cognitive function.
- Fatigue and loss of strength: With lower testosterone and estrogen, your body has a harder time maintaining muscle and energy levels.
These aren’t signs of weakness. They’re signs your body is going through a major transition.
How to Manage Hormonal Changes
You’re Not Stuck Like This, there’s a Lot You Can Do
Here’s the good news: even though these changes are natural, there are simple, effective ways to support your body through them.
- Move your body with purpose
Heavy strength training and HIIT are your best friends (with occasional yoga, Pilates, and walking). They reduce inflammation, improve your cardiovascular fitness, build muscle and bone, boost your mood, and help regulate hormones. - Eat to support hormone health
Focus on whole, unprocessed foods: think leafy greens, flaxseed, legumes, and healthy fats like avocado and olive oil. These help your body manage hormonal fluctuations and reduce inflammation. - Reduce stress
Chronic stress throws everything off. Deep breathing, journaling, walking outside, or simply taking 10 minutes for yourself daily can work wonders. - Prioritise quality sleep
Sleep is foundational. Try going to bed at the same time each night, reducing screen time before bed, and exploring gentle support like magnesium or a calming bedtime tea. - Talk to a professional about support options
Sometimes your body needs a little extra help. Menopause Hormone Therapy (MHT), natural supplements, or personalised physio support can make a huge difference but it’s important to find what works for you.
When to Get Help
You Don’t Have to Do This Alone
If your symptoms are affecting your quality of life or you just feel like something’s off, that’s your sign to reach out to an expert. Whether you’re just starting to notice changes or deep in the menopause transition, you deserve support that understands what your body is going through.
At The Wellness Edge, we are passionate about physiotherapy and wellness support for midlife women…you don’t have to go through this alone.