Navigating menopause: 3 hidden impacts of declining oestrogen that every woman should know about

Our 40s and 50s can be an interesting time for many women as we witness changes in our bodies because of shifting hormones. Oestrogen in particular, has a regulating effect on lots of aspects of your health (think of it like the master controller), including cholesterol levels, blood sugar control, and stress management. Understanding what’s going on and making some simple adjustments can make a big difference to how you experience this stage of your life.

Oestrogen and Cholesterol

Oestrogen acts as a guardian for heart health by maintaining a balance between different types of fats in the blood. It increases the "good" fats (HDL cholesterol) and decreases the "bad" fats (LDL cholesterol). As oestrogen levels decline during menopause, this protective effect diminishes, which is why many women find their ‘bad’ cholesterol on the rise around this time even though they may not have changed their diet.

Key Tip: Dietary fibre, particularly soluble fibre, plays a significant role in lowering LDL cholesterol. This type of fibre can bind to bile acids, which are made from cholesterol in the liver and carry them out when you go to the loo. Include quality oats and legumes like chickpeas and lentils in your diet to benefit.

Oestrogen and Blood Sugar Control

Oestrogen helps the body use insulin more efficiently, which is the hormone that helps to keep blood sugar levels stable. When oestrogen decreases, the body may become less responsive to insulin, making it harder to keep your blood sugar levels stable which in turn can increase a woman’s risk of developing type 2 diabetes.

Key Tip: Focus on eating balanced meals with protein, fibre, and healthy fats. This combination slows the absorption of glucose into the bloodstream, helping to maintain stable blood sugar levels. Which also means you are more likely to feel more energised and experience less cravings!

Oestrogen and Stress Management

Oestrogen also influences how the body handles stress by interacting with cortisol, often called the "stress hormone". Scientific studies have linked changes in cortisol levels to stress, menopause symptoms, and health-related factors like sleep. Cortisol levels are often elevated around menopause and can lead to increased belly fat (stress hormones impact the efficiency of your energy production and how your body stores fat), disrupted sleep, and mood changes.

Key Tip: Move your body more. Exercise triggers the release of endorphins, brain chemicals that reduce pain perception and trigger positive feelings. This boost in endorphins can significantly alleviate feelings of stress and anxiety. Regular movement also supports better sleep and improved metabolic health.

Knowledge is power, and action is key

For women in their 40s and 50s, understanding these hormonal shifts is crucial. You really don’t have to feel helpless in the face of changes in your body and you can make a significant difference to how you experience this stage of your life by making informed lifestyle choices.

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