Why progesterone, not oestrogen, takes centre stage in early perimenopause
When we think about menopause, oestrogen often takes centre stage. After all, we talk about official menopause as the time when the ovaries stop oestrogen production. However, when we are talking about early stages of perimenopause, it’s often not oestrogen driving the changes—it’s more likely to be progesterone.
Perimenopause marks the beginning of hormonal fluctuations during the menopause transition, often starting in the late 30s or early 40s, between 4 - 10 years before official menopause. Progesterone starts to rise in the luteal phase of our cycle, the second part, following ovulation and this can start to get a little less reliable during perimenopause.
Early perimenopause can bring symptoms linked to progesterone, including:
Severe or prolonged PMS
Irregular periods
Heavier bleeding
Increased anxiety
A desire to withdraw in the weeks leading up to your period
During early perimenopause, ovulation may become less frequent. Since progesterone is only produced after ovulation, levels can drop even while oestrogen remains steady or fluctuates higher than normal for you.
Supporting progesterone during this phase is essential for easing symptoms and maintaining hormonal balance. Here are my top three nutrition and lifestyle recommendations:
Agnus Castus
This herbal remedy has been shown to support progesterone production and alleviate PMS symptoms.Nuts and Seeds
Rich in zinc, foods like pumpkin seeds can support the brain signals to promote progesterone production during the second half of your cycle.Prioritise Sleep
Progesterone plays a role in sleep quality, and disruptions to sleep during this phase can worsen symptoms. Limit caffeine, alcohol, and screen time before bed to enhance rest, especially in the week before your period.
If you are experiencing perimenopause symptoms, understanding progesterone’s role and supporting your body through these changes, allows you to navigate early perimenopause with more confidence. Exploring targeted support through hormone testing and a personalised nutrition and lifestyle plan provides you with the best support to optimise your health through to menopause and beyond.
Ways I can help
Book your free hormone check-in call to discuss how nutrition can support your body in perimenopause here.
Join my weekly Instagram Live series, Your Hormones Tell A Story (Tuesdays at 7:30 pm) here.
Check out my services page for hormone testing and personalised nutrition and lifestyle plans here.