Hormonal imbalances are incredibly common during perimenopause, menopause, and post-menopause, yet many women don’t realise that symptoms they’re experiencing could be related to changes in their hormones.
Understanding the signs of hormonal imbalance can help you take control of your health, especially if you’re struggling with weight management. Here are 10 key signs of hormonal imbalance, and how these changes can impact your weight and overall well being.
1. Unexplained Weight Gain or Difficulty Losing Weight
As you enter perimenopause, the hormonal shifts can make it harder to maintain a healthy weight. Fluctuations in oestrogen, progesterone, and cortisol can lead to fat storage around the midsection, even if you haven’t changed your diet or lifestyle. Lower oestrogen levels can also slow down your metabolism, making it difficult to burn calories efficiently.
What you can do: Focusing on balanced blood sugar and maintaining lean muscle through both diet and gentle resistance exercise can help mitigate this. My Rebalance Nutrition Method is designed to support these hormonal changes without calorie counting or extreme diets.
2. Fatigue
If you’re feeling more tired than usual, even after a full night’s sleep, this could be a sign that your hormones are out of balance. Thyroid hormones, oestrogen, and cortisol all play a role in your energy levels, and imbalances in any of these can leave you feeling drained.
What you can do: Supporting your adrenal health and managing stress with calming activities like yoga or meditation can help regulate your cortisol levels and reduce fatigue.
3. Mood Swings or Anxiety
If you’re experiencing irritability, low moods, or anxiety that seems to come out of nowhere, fluctuating hormones could be the culprit. In particular, lower levels of oestrogen during perimenopause and menopause can affect serotonin production, leading to mood swings and even depression.
What you can do: A diet rich in omega-3 fatty acids, B vitamins, and magnesium can support mood regulation. Gentle exercise and mindfulness practices can also help stabilise your mood.
4. Hot Flushes and Night Sweats
These classic symptoms of perimenopause and menopause are caused by the body’s inability to regulate temperature due to falling oestrogen levels. Hot flushes can also affect your sleep, leading to further imbalances in other hormones such as melatonin and cortisol.
What you can do: Reducing caffeine, alcohol, and spicy foods, as well as eating a more plant-based diet with phytoestrogens (found in flaxseeds, soy, and lentils), can help minimise the intensity of hot flushes.
5. Sleep Disturbances
Oestrogen and progesterone help regulate your sleep-wake cycle, so as these hormones decline during menopause, many women find it difficult to get a restful night’s sleep. This can exacerbate other hormonal imbalances, including increased cortisol, which can lead to weight gain.
What you can do: Establishing a consistent bedtime routine, limiting screen time before bed, and supporting your sleep with magnesium-rich foods like leafy greens and nuts may improve sleep quality.
6. Brain Fog and Memory Issues
Struggling with concentration or memory is a common complaint during perimenopause and menopause. This is often due to declining oestrogen levels, which affect cognitive function and brain energy.
What you can do: Eating foods that support brain health, such as those rich in antioxidants, omega-3 fatty acids, and B vitamins, can help. Also, staying physically active has been shown to improve brain function during this time of life.
7. Low Libido
Oestrogen, testosterone, and progesterone all play a role in sexual desire, and imbalances during perimenopause and menopause can lead to a decreased libido. Vaginal dryness, another symptom of low oestrogen, can also make intimacy uncomfortable.
What you can do: Certain foods such as avocado, salmon, and seeds can help support hormone health and libido. Staying hydrated and considering natural lubricants can also make a difference in physical comfort.
8. Thinning Hair or Dry Skin
Many women notice their hair becoming thinner or their skin becoming drier as they enter perimenopause and menopause. This is often linked to lower levels of oestrogen and thyroid hormone imbalances.
What you can do: Support your skin and hair health with a diet rich in healthy fats, like those found in oily fish, nuts, and seeds. Supplementing with biotin and zinc may also help improve hair thickness and skin elasticity.
9. Irregular Periods
During perimenopause, periods can become irregular, heavier, or lighter than usual due to fluctuating hormone levels. These changes can also cause bloating and water retention, making you feel heavier or more uncomfortable.
What you can do: Tracking your cycle and symptoms can give you insight into how your hormones are fluctuating. If you’re noticing significant changes in your periods, working with a nutritionist can help balance your hormones and relieve symptoms.
10. Cravings and Blood Sugar Imbalances
Many women experience increased sugar cravings during perimenopause and menopause, often due to declining oestrogen levels, which can affect insulin sensitivity and blood sugar control. These cravings can make it difficult to maintain a healthy weight, especially if you find yourself reaching for sugary snacks more often.
What you can do: Balancing your meals with protein, healthy fats, and fibre can help regulate your blood sugar and reduce cravings. My midlife health and weight loss programme is specifically designed to address hormonal triggers for cravings, providing you with a personalised meal plan to support balanced blood sugar.
How Hormonal Imbalance Affects Weight
Hormones like oestrogen, insulin, cortisol, and thyroid hormones play a huge role in your metabolism, appetite, and where your body stores fat. As these hormones fluctuate during perimenopause and menopause, many women find that they gain weight, particularly around the abdomen.
This is not just about aesthetics—abdominal fat is linked to insulin resistance, higher blood pressure, and increased risk of heart disease.
Hormonal imbalances can also lead to cravings, emotional eating, and disrupted sleep—all factors that can contribute to weight gain.
The key to managing your weight during this time is not about following restrictive diets but rather working with your body’s natural hormonal changes. Focusing on balanced blood sugar, supporting digestion, and managing stress can help you maintain a healthy weight and improve your overall health.
Related Posts:
Take the Next Step
If you’re noticing any of these signs of hormonal imbalance, it’s time to take action. I offer personalised nutrition programmes for midlife health and weight loss. These health programmes focus on simple, actionable steps to balance your hormones, manage weight naturally, and help you feel like yourself again.
For more information on how to reclaim your body confidence, get in touch or book a consultation today.
Comments