What Happens to Estrogen and Progesterone During Menopause? Plus Nutrition Tips That Help
If you're in your 40s or 50s and feeling like your body is shifting in confusing ways—you're not alone. The hormonal changes of perimenopause and menopause can impact everything from sleep and metabolism to mood, memory, and even your relationship with food. So let’s break down what estrogen and progesterone do in the body, what happens when they decline, and how nutrition and lifestyle choices can help you feel more in control during this transition.
What Do Estrogen and Progesterone Do?
Estrogen is a powerful hormone that does more than regulate your menstrual cycle. It affects:
Bone density
Cardiovascular health
Mood and memory
Insulin sensitivity and appetite regulation
Skin elasticity and hydration
Progesterone, often called the calming hormone, plays a complementary role by:
Preparing the uterus for pregnancy
Supporting restful sleep
Counterbalancing estrogen’s effects on tissue growth
Promoting body temperature regulation and calm mood
Both hormones influence brain function, metabolism, and how your body stores fat. When levels start to fluctuate or decline, a range of symptoms can follow.
What Happens During Perimenopause and Menopause?
Perimenopause is the transition phase leading up to menopause, typically starting in your 40s but sometimes earlier. Menopause is officially diagnosed after 12 consecutive months without a period, usually between ages 45–55.
During this time:
Estrogen levels become unpredictable and then gradually decline
Progesterone drops more sharply, especially when ovulation becomes irregular
The result? A hormonal imbalance that causes symptoms—some expected, some surprising.
Symptoms of Hormonal Fluctuation: What’s Normal?
While hot flashes and night sweats are well-known signs of menopause, hormone changes can affect nearly every body system. Here’s a look at both common and less common symptoms:
✅ Common Symptoms
Hot flashes and night sweats
Sleep disturbances (difficulty falling or staying asleep)
Mood swings, anxiety, or irritability
Brain fog or memory lapses
Vaginal dryness or painful sex
Increased hunger or cravings
Unintended weight gain—especially around the midsection
Fatigue or reduced energy
🌀 Less Common (But Still Normal) Symptoms
Heart palpitations
Tingling or numbness in extremities
Itchy or crawling skin sensations
Dry eyes and dry mouth
Dizziness or lightheadedness
Joint pain and muscle aches
Hair thinning or shedding
Increased urinary urgency or more frequent UTIs
These symptoms can be frustrating—but understanding the hormonal root causes can help you take targeted action.
How Menopause Affects Weight, Metabolism, and Eating Patterns
Many women notice changes in weight and body composition during perimenopause and menopause, often without changing how they eat or exercise. Here’s why:
Slower Metabolism
Estrogen plays a role in maintaining lean muscle mass and regulating fat storage. As levels drop, resting metabolic rate slows, and fat gain—especially abdominal—becomes more likely.
Disrupted Appetite Cues
Estrogen affects hormones like leptin and ghrelin, which control hunger and fullness. Lower estrogen can increase hunger signals, especially during the late luteal phase of the cycle or in the absence of regular cycles altogether.
Emotional and Stress Eating
Fatigue, mood changes, and poor sleep can increase cravings for comfort foods and make emotional eating more frequent. This can negatively affect your relationship with food, especially if you’ve struggled with body image or dieting in the past.
Nutrition and Lifestyle Strategies to Ease Menopause Symptoms
While you can’t stop the hormonal changes of midlife, you can support your body with targeted strategies backed by research.
1. Prioritize Protein
Protein helps preserve muscle mass, supports metabolism, and improves satiety. Aim for 1.2-1.6 g of protein per kg of body weight daily, or more if you’re very active. And please note: it’s important to distribute protein evenly across meals (e.g., Greek yogurt, tofu, eggs, beans, lean meats).
2. Strength Train Regularly
Resistance training protects against sarcopenia (age-related muscle loss) and supports bone density—both of which decline with hormonal shifts. Aim for 2–3 sessions per week.
3. Balance Blood Sugar
Insulin sensitivity often decreases during menopause. Focus on:
Fiber-rich carbs (vegetables, legumes, whole grains)
Healthy fats (avocado, nuts, seeds, olive oil)
Avoiding long gaps between meals to reduce energy crashes and sugar cravings.
4. Support Bone Health with Calcium and Vitamin D
Lower estrogen increases bone breakdown. Include:
Dairy or fortified plant milks
Leafy greens (collards, bok choy)
Vitamin D from sunlight or supplements (get levels tested before starting)
5. Try Magnesium for Sleep and Mood
Magnesium supports progesterone function and helps regulate stress, sleep, and energy. Consider magnesium glycinate or citrate if food intake isn’t adequate.
6. Include Omega-3s
These anti-inflammatory fats support heart health, reduce joint pain, and may help with mood regulation. Include fatty fish (salmon, sardines), walnuts, chia, and flax.
7. Practice Stress Management
Chronic stress raises cortisol, which can worsen menopause symptoms. Mindfulness, yoga, journaling, or therapy can help regulate mood and improve sleep.
Final Thoughts: You’re in Transition
Menopause isn’t a malfunction—it’s a natural transition. But it is one that affects every woman differently. Understanding your body and supporting it through targeted nutrition and lifestyle shifts can reduce symptoms and help you feel more like yourself again.
If you’re unsure where to start, a registered dietitian can help you create a plan that works for your body, your life, and your goals—without the pressure of fad diets or restriction.