Progesterone Loss & Perimenopause - Navigating the Midlife Journey
- Dena Bradford
- Apr 25
- 6 min read
Get comfy in your chair..and let's dive in.
Peri-menopause is one of those stages in life that tends to sneak up on us. You’re going about your business, and suddenly, your body starts sending out signals that things are changing. But what exactly is it?
Simply put, peri-menopause is the time leading up to menopause when your hormones, specifically estrogen and progesterone, begin to shift.
It can last anywhere from a few months to several years, and everyone’s experience is unique. Think of it as the warm-up act before the main event of menopause. But here’s the kicker: while both estrogen and progesterone fluctuate, it’s often the drop in progesterone that tends to throw us for a loop.
So, what’s the deal with progesterone? This hormone is like the calm, grounding friend of the hormone crew. Produced mainly by the ovaries, progesterone plays a huge role in regulating the menstrual cycle, maintaining a healthy pregnancy, and balancing the effects of estrogen.
It’s also involved in keeping your mood steady, your sleep sound, and your body feeling more at ease. In short, progesterone does a lot of heavy lifting behind the scenes. But as we enter peri-menopause, our ovaries start to produce less of it, and that’s when the ripple effects start to show up.
Let’s talk about how this shift impacts the mind.
You might notice your patience running thin or feel like your emotions are on a rollercoaster ride you didn’t sign up for. Anxiety and irritability can creep in, and sometimes you might just feel *off* without being able to pinpoint why. That’s the drop in progesterone talking—it plays a role in keeping our brain chemistry balanced. Without enough of it, we’re more susceptible to mood swings, restlessness, and even brain fog (because trying to remember why you walked into the kitchen shouldn’t be this hard, right?).
And then there’s the physical side of things. As progesterone decreases, sleep can take a hit. Maybe you find yourself waking up in the middle of the night, staring at the ceiling, or having trouble falling asleep in the first place. It’s frustrating because good sleep is the foundation of feeling human. On top of that, you might notice changes in your cycle—it could get shorter, longer, lighter, or heavier. Breast tenderness, bloating, and even headaches can make appearances, too. And while we’re at it, let’s not forget the infamous hot flashes and night sweats that love to keep us guessing.
But what about the spirit—the part of us that’s less about the physical and more about how we feel deep down? A shift in hormones, especially progesterone, can leave us feeling out of sync with ourselves. Maybe you’ve always been the cool, collected type, and now you’re finding that the smallest thing sets you off. Or you’re experiencing a sense of sadness or loss that you can’t quite explain. This is all part of the mind-body-spirit connection. When our bodies go through big changes, it’s natural for our emotions and sense of self to feel unsettled.
The good news? Knowledge is power, and understanding what’s happening in your body can make a huge difference. It’s not about trying to stop the changes but learning how to navigate them with a little more grace (and maybe a little humor). Peri-menopause is a natural phase, but that doesn’t mean we have to white-knuckle our way through it. There are tools, strategies, and treatments to help us feel more balanced and supported, which we’ll get into soon.
For now, just know this: you’re not alone in this, and there’s nothing wrong with you for feeling all the things. This is your body adjusting to a new chapter, and while it may not always be fun, it’s definitely worth understanding.
Navigating perimenopause and a loss of progesterone is no small task, but the good news is there are plenty of things you can do to help make this phase feel a little more manageable—and dare I say, even empowering.
The key is finding what works for you, because every woman’s journey is different. Let’s dive into some tips and insights that can support your mind, body, and spirit during this time of transition.
First up, let’s talk lifestyle changes. One of the most impactful adjustments you can make is to stay active. Regular movement doesn’t just benefit your physical health; it’s a game-changer for your mood and energy levels, too. You don’t have to commit to grueling workouts—gentle activities like yoga, pilates, or even a daily walk can do wonders. Exercise helps regulate hormones, supports your metabolism, and releases endorphins, which are your body’s natural stress relievers. Plus, it’s a great way to carve out a little me time in your busy day.
Speaking of taking care of your body, nutrition plays a huge role in how you feel during peri-menopause. Try to focus on whole, nutrient-rich foods like fresh fruits, vegetables, lean proteins, and healthy fats. These will help keep your blood sugar stable, reduce inflammation, and provide the vitamins and minerals your body needs to stay balanced. Omega-3 fatty acids (found in foods like salmon, walnuts, and flaxseeds) are especially helpful for brain health and can even support mood. And don’t forget about fiber—it’s great for digestion and can help with some of that bloating we love so much (sarcasm intended). On the flip side, cutting back on sugar, alcohol, and caffeine might reduce some of the more annoying symptoms, like hot flashes or anxiety.
Now, let’s address sleep, because I know it’s a big challenge for so many women during this phase. Establishing a calming bedtime routine can help set the stage for better rest. Maybe that means swapping your late-night Netflix binge for a warm bath, some light stretching, or reading a book. Create a cozy, tech-free zone in your bedroom—think soft lighting, comfortable bedding, and no scrolling through your phone right before bed. If falling asleep is still a struggle, consider mindfulness or meditation exercises to quiet a racing mind. There are also natural supplements like magnesium or melatonin that some women find helpful, but it’s always a good idea to check in with your healthcare provider before trying anything new.
Hydration is another area that’s often overlooked but incredibly important. Hormonal changes can leave you feeling more dehydrated, so make it a point to drink plenty of water throughout the day. Bonus: staying hydrated can also help with skin dryness and that dreaded brain fog.
On the subject of skin, let’s not forget to nurture it from the outside as well. As hormones shift, you might notice changes like dryness, increased sensitivity, or even breakouts. This is a great time to reassess your skincare routine. Look for products with hydrating and soothing ingredients like hyaluronic acid, ceramides, or niacinamide. And don’t skip the SPF! Your skin can become more susceptible to sun damage as it changes, so protecting it is essential.
Beyond the physical side of things, self-care for your emotional and mental well-being is equally important. Peri-menopause can sometimes feel like an emotional whirlwind, so finding ways to manage stress and nurture your mental health can make all the difference. Journaling, mindfulness practices, or even a gratitude list can help you feel more grounded. Therapy is another fantastic tool—sometimes just having a safe space to talk things out can bring so much clarity and relief. And hey, as a psychotherapy student, I’m a little biased, but there’s no shame in asking for help when you need it.
Social connection is also a powerful form of self-care. If you’re feeling alone in this experience, reach out to friends, join a support group, or connect with other women who are going through the same thing. Sharing your experiences and hearing from others can be incredibly validating—and sometimes, a good laugh with friends is the best medicine.
Lastly, if your symptoms feel like they’re interfering with your ability to function day-to-day, it’s worth exploring more targeted treatments with a healthcare provider. Hormone therapy is one option that can help balance things out for some women, and there are also non-hormonal treatments available. Your doctor might recommend supplements like vitamin D, calcium, or adaptogens, which are herbs that can support your body’s stress response. The important thing is to have an open and honest conversation about what you’re experiencing so you can work together to find solutions that fit your needs.
At the end of the day, peri-menopause is a process, not a problem to solve. It’s your body adjusting to a new phase, and while it can feel overwhelming at times, it’s also an opportunity to reconnect with yourself and your needs. Be patient, be kind to yourself, and remember—you’re not in this alone. This is a time to lean into self-care, advocate for your well-being, and embrace the things that help you feel your best. You’ve got this!
EXPLORE MORE
Check out my series on navigating hormones and menopause over on YouTube here.
Curious if you have the symptoms of perimenopause or menopause? Grab a copy of my menopause symptom checklist here.
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