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A woman’s journey in life is fraught with many milestones, and hormones are there every step of the way. As ‘messengers,’ they play a role in almost everything. Produced by various glands, such as the thyroid, adrenals, and ovaries, they help control mood and energy levels, as well as maintain metabolism and reproductive capacity, to name a few.
Given their pivotal role in women’s health, it’s important to keep them balanced as they help things run smoothly. Unfortunately, hormones do decline with age — and with some other issues and conditions — which can lead to a bevy of unpleasant symptoms. So whether you’re a young or aged woman, you need to be conscious of your hormonal health. Fortunately, this guide is here to help you out. Let’s get started!
Table of Contents
Hormones That Affect Everything
Here are six hormones that play a major role in women’s health:
Estrogen
Produced by the ovaries (and the adrenal glands in small amounts), estrogen is a hormone that influences the growth of breast tissue and pubic hair. It keeps the vagina ‘elastic’ and lubricated and also helps preserve bone health. On top of that, estrogen affects the brain, heart, skin, and other tissues in the body.
Estrogen levels vary across the month, being highest during the middle of the menstrual cycle and lowest during the time of menses.
Progesterone
Progesterone is a steroid hormone released by the corpus luteum, a temporary gland produced after ovulation. It prepares the uterine lining for egg fertilization; it also plays a role in supporting early pregnancy. If the woman doesn’t become pregnant, progesterone decreases due to the breakdown of the corpus luteum.
Low progesterone levels can lead to irregular or missed periods, abnormal bleeding, and fertility issues. It can also lead to higher estrogen levels, which can be characterized by weight gain, gallbladder issues, and a low sex drive.
Progesterone production finally ceases after your last menses during menopause.
Luteinizing Hormone
Luteinizing hormone (LH) helps manage the menstrual cycle. It also promotes the release of the mature egg. LH levels are at their highest before ovulation.
Follicle-Stimulating Hormone
Produced by the pituitary gland, the follicle-stimulating hormone (FSH) supports ovulation and menstruation by supporting ovarian egg growth. An imbalance in FSH levels may result from lifestyle choices, diet, stress, or illness.
Testosterone
Although usually associated with men, testosterone is crucial for estrogen production. Produced in small amounts in the ovaries and adrenal glands, it helps maintain cognitive function, bone health, and sex drive.
Testosterone levels usually decline with age, which can result in lower muscle mass, bone density, and sex drive.
Thyroid Hormones
The thyroid gland produces several thyroid hormones that control your body’s metabolism: the ‘active’ triiodothyronine (T3) and thyroxine (T4), which is transformed into T3 once it is released in the body.
Thyroid Stimulating Hormone
Produced by the adrenal glands, the thyroid-stimulating hormone (TSH) helps regulate the production of thyroid hormones.
Hormonal Changes at Every Age — And What to Do
Let’s explore the hormonal changes you will undergo — and what you can do about them.
Puberty
Puberty (8-13 years old) is the time when children undergo physical and hormonal changes that make them adults. During this time, estrogen and progesterone levels rise to prepare the body for menstruation and reproductive activity. These hormonal changes can result in breast development, body shape changes, and, as mentioned, menstruation.
Some adolescents, however, experience hormonal imbalances that lead to acne, irregular menstruation, and mood changes.
While the puberty experience is different for each person, menstrual changes or excessive acne should be consulted with a doctor or nurse practitioner (NP).
Reproductive Years
From your late teens to your 30s-40s, hormones play a major role in menstrual health, fertility, and general well-being. With estrogen and progesterone regulating the menstrual cycle, an imbalance in any of these could lead to pain cramps, heavy menses, and irregular periods.
Women who are trying to conceive and encounter challenges along the way should consider consulting with a healthcare provider, as hormonal imbalances readily affect fertility. For example, low progesterone levels can lead to miscarriage or preterm delivery and abdominal pain during pregnancy since the hormone helps it.
High testosterone levels, meanwhile, can lead to polycystic ovarian syndrome (PCOS), a condition that affects fertility. It can also lead to menstrual irregularities, insulin resistance, high blood pressure, acne, and obesity, to name a few.
LH may also need to be tested as high levels suggest PCOS.
Hyperthyroidism or an overactive thyroid may also influence fertility, the finding of which may be confirmed with T3, T4, and TSH testing.
To be on the safe side of things, women in their reproductive years should make it a point to visit their physician, family NP, or women’s health NP to undergo the recommended screenings, such as:
- DEXA scan for bone strength
- Annual mammograms starting at the age of 40 (or earlier if you have risk factors)
Perimenopausal Years
During perimenopause (the phase leading to menopause), women in their 40s experience natural hormonal fluctuations that lead to unpleasant symptoms.
Estrogen levels often start to fluctuate/decline during this stage, and as such could lead to issues such as night sweats, hot flashes, headaches, palpitations, insomnia, fatigue, vaginal dryness, and bone loss.
In perimenopause, a dip in progesterone levels can lead to heavier, longer, or more irregular periods.
To overcome these issues, perimenopausal women will have to balance their nutrition, exercise regularly, and manage their stress. However, some may require hormone replacement therapy (HRT) or bioidentical hormone therapy to manage night sweats, hot flashes, mood swings, and/or vaginal dryness. In some cases, women may take these therapies to improve energy, libido, and overall well-being.
Likewise, perimenopausal women should have regular screenings with their physician or NP and undergo a DEXA scan for bone health and mammograms.
Menopausal Years
Typically occurring around age 51, menopause marks the end of a woman’s reproductive years. It occurs when menstruation has ceased for 12 months.
During this time, the ovaries stop producing estrogen and progesterone, while testosterone levels gradually decrease as well. LH and FSH levels also rise during menopause. Because of these fluctuations, menopause is usually associated with night sweats, hot flashes, and vaginal dryness. There’s also an increased risk of osteoporosis due to low estrogen levels.
Women in their 40s may also enter the menopausal stage early and, therefore, may need HRT to reduce the risk of osteoporosis, stroke, heart disease, dementia, and mood changes.
Women over the age of 60 may also be prone to hypothyroidism (underactive thyroid), which comes with symptoms such as fatigue, cold sensitivity, weight gain, and dry skin, to name a few.
As always, activities that promote a healthy lifestyle, such as eating nutritious food, exercising regularly, and having regular check-ups with your physician or nurse practitioner can help women undergoing this chapter in their life.
Supporting Hormonal Health
While some treatments befit specific stages in a woman’s life, these activities can help one achieve optimum hormonal health — no matter what age:
Eat Well
Protein-rich food supports female hormones that regulate menses, fertility, and mood. It also helps stabilize blood sugar, which is crucial for women with PCOS as they have insulin resistance.
Moreover, make sure to eat foods that are rich in these hormone-supporting nutrients:
- B Vitamins — influence reproductive activity by providing energy; Vitamin B6 may help reduce premenstrual symptoms
- Vitamin D — helps with the production of estrogen and progesterone
- Magnesium — improves estrogen production and thyroid health
Exercise Regularly
Menopausal women — as well as those with dipping estrogen levels — can benefit from exercise. According to a report, working out for half an hour boosts estrogen levels. For best results, do a combination of cardio exercise and strength training.
Get Enough Sleep
Hormonal shifts affect sleep, especially during menses, pregnancy, or menopause. To get a good night’s sleep, it would help to:
- Keep your bedroom quiet and relaxing.
- Establish a good sleep-wake schedule
- Exercise, but not too close to bedtime
- Drink a soothing drink, such as milk or chamomile tea, before sleeping
- Try mind-body techniques, such as yoga, breathing control, and guided imagery
- Eat soy-rich foods that are rich in phytoestrogen (mimics the effects of estrogen)
- Avoid caffeine and nicotine
- Avoid spicy food, which can trigger hot flashes that may interfere with sleep
- Wear lightweight clothes (if prone to hot flashes)
Take Supplements
While it’s best to get the necessary nutrients through a proper diet, you may also take supplements to help your hormones. However, be sure to talk to your physician, family NP, or women’s health NP before you start a regimen.
Manage Your Stress
Stress can impact hormones and lead to irregular menstrual cycles and infertility. Managing stress is crucial and can be done with:
- Work-life balance
- Meditation, mindfulness, and deep breathing exercises
- Good sleeping habits
- Regular exercise
- Alcohol and caffeine reduction
Mind Your Mental Health
Minding your mental health is important, as hormonal shifts can easily alter it. Should you have mood swings or feel anxious or depressed, make sure to talk to a professional, such as a psychiatrist, psychologist, or a psychiatric-mental health NP.
Go to Your Provider Regularly
Your Obstetrician-Gynecologist, endocrinology NP, or women’s health NP can help monitor your hormonal health, whether you’re experiencing imbalances or not. They can help detect (and prevent) any other issues through screenings, blood tests, and more. They can also prescribe the needed medications or hormone therapy, as well as offer advice on lifestyle modifications and/or alternative therapies.
Conclusion
Hormones play a crucial role in a woman’s life, from controlling mood to ensuring reproductive capacity. While hormone fluctuations are natural — with some brought upon by medical conditions and lifestyle choices — making proactive choices (and undergoing regular checkups with your doctor or NP) can help balance them and prevent further issues along the way.