How hormones impact weight regulation in women before & during menopause

Oestrogen

During your reproductive years, oestrogen plays a key role in supporting your metabolism and body composition. It helps your body’s response to insulin sensitivity, supports lean body mass, and encourages fat storage in the hips and thighs. Oestrogen can also help regulate appetite and energy expenditure, which can contribute to a more stable weight during this life stage. 

The pattern shifts as oestrogen levels fluctuate with age. As you enter perimenopause and menopause, oestrogen levels decline. Sometimes this can cause fat to be redistributed towards your middle and you may experience a reduction in muscle mass. The shift in this period is also linked to an increased risk of conditions like type 2 diabetes and cardiovascular disease. Hormonal changes can also disrupt your sleep and elevate cortisol levels, which can impact your appetite and weight distribution. Hormone replacement therapy (HRT) can mitigate some of these changes by stabilising oestrogen levels, but lifestyle changes can also help.

Progesterone

Progesterone is a hormone that helps to regulate both your oestrogen levels and your menstrual cycle during your reproductive years. As a result, it can contribute to cyclical features, such as bloating and water retention, particularly during the luteal phase of the menstrual cycle. These symptoms are common due to progesterone’s gastrointestinal effects. 

Progesterone levels begin to decline, usually more erratically than oestrogen, as women approach perimenopause and menopause. The hormonal shift can contribute to persistent bloating, fatigue, and fluid retention, symptoms which can all be impacted by changes in digestion, sleep, and stress levels. Progesterone is often included alongside oestrogen in HRT to manage these symptoms and protect the womb lining, but how much depends on each person.

Insulin

During your reproductive years, you tend to have a higher sensitivity to insulin, which helps to maintain blood glucose levels and support your metabolic health. This is especially relevant for people with polycystic ovary syndrome (PCOS), a condition that’s linked reduced insulin sensitivity. It’s important to monitor blood glucose levels, whether you have heightened insulin or impaired sensitivity, and managing it through diet and exercise can help reduce the risk of complications, such as type 2 diabetes. 

Declining oestrogen and progesterone levels during the transition into perimenopause and menopause, can lead to reduced sensitivity, varied glucose levels, increased appetite, and fat distribution changes. For women with PCOS in this period, you may experience flare-ups of existing metabolic concerns, but regular monitoring, such tracking your BMI, measuring your waist circumference, and completing HbA1c pre-diabetes risk tests, can help you manage your symptoms and condition. Take a look at our more in-depth menopause guide here.

Cortisol

Cortisol naturally rises in response to stress and can help regulate energy, blood pressure, and immune function. However, chronic stress, such as that caused by major life changes, hormonal shifts, or mental health challenges during perimenopause and menopause, can lead to persistently high cortisol levels. This, in turn, is linked to disrupted sleep, increased appetite, and difficulties managing weight. 

For women in these mid-life situations, high cortisol can create a loop that is hard to break: stress increases cortisol, which disrupts sleep and appetite, which impacts your mood and energy levels, which can lead you to overeating and craving high-calorie foods. Finding ways to manage stress, from relaxation techniques to physical activity and a planned, balanced diet, can help you break or avoid this loop.

Thyroid function

Your thyroid plays an important role in regulating your metabolism, but as you experience hormonal changes, such as through menopause, its effectiveness can decline. During your reproductive years, oestrogen and progesterone support your thyroid function, which has a positive impact on the amount of energy the body uses. When the hormones are balanced, your thyroid activity stabilises, supporting healthy energy levels and weight regulation.  

The risk of developing an underactive thyroid gland increases with age and it is more common in women than men. The symptoms of an underactive thyroid can overlap with menopause symptoms, such as a slower metabolism contributing to weight gain, tiredness, and concentration problems. If symptoms persist, you can undergo thyroid function tests to determine if this is contributing to weight issues, fatigue, and lower energy, and explore potential treatment options.

What is YorkTest female hormones test?

The YorkTest female hormones test is a simple, at-home blood test designed to measure key hormones in a woman's body. This easy-to-use kit tests for a total of six hormones may provide a comprehensive insight of hormonal balance.

The hormones included in the test are LH, FSH, Prolactin, Testosterone, Sex-Hormone Binding Globulin, and the Free Androgen Index. The test provides hospital standard, easy-to-read results within 7 days. Suitable for women over 20 not on oral contraceptives or HRT.

What are the key features?

• Tests for 6 commonly tested/assessed hormones

• Simple at-home finger-prick blood test that requires minimal blood sample

• No social interaction required - track your sample via the Customer Wellness Hub

• Provides hospital standard, easy-to-read results online within 7 days

• YorkTest will signpost to your GP any results falling outside of the reference range

This is not a diagnostic tool or offering medical advice, but for informational purposes only, and any medical concerns need to be discussed with a healthcare professional.

Lifestyle changes you can make to support weight regulation

Despite the unavoidable impact of time on our hormones and bodies, there are lifestyle changes you can make that can help with your ongoing weight regulation.

1. Plan your daily diet 

   Staying on top of what you’re eating is so important, and creating a daily meal plan can be extremely helpful. Try to eat a well-balanced Mediterranean diet of fruit and vegetables, with plenty of fibre, protein, and water.  

   Reducing your caffeine intake can help, but more importantly, make sure you hydrate before consuming any at the start of your day. Try to avoid any ultra-processed foods, added sugars, and refined carbs, while also limiting alcohol consumption.

    

2. Stay active 

   Just as important as a balanced diet is a regular exercise routine. Try to combine cardiovascular exercises, such as walking, cycling, or running, with weight-bearing exercises to help maintain lean muscle mass. Aim for 10,000 walking steps a day and you will be well on your way.

    

3. Reduce stress 

   Staying on top of your stress levels can help reduce long-term cortisol elevation, which can have an impact on fat accumulation and appetite. Improved stress management can support better sleep, hormonal balance, and craving reduction, while relaxation techniques like mindfulness can lead you to healthier habits.

    

4. Know your numbers 

   Keeping track of your key numbers, whether it’s your BMI, waist circumference, blood sugar, or a combo of them all, can help you identify early risk factors for weight gain and related health concerns. These measurements will give you a clearer picture of your metabolic health and can help you make positive lifestyle changes.

    

5. Stop smoking 

   Giving up smoking will improve your lung and heart health. This makes physical activity a lot easier and gives you a better chance of weight control. While some people experience increased appetite or cravings in the short term after quitting, these effects are temporary and can be managed with healthy habits. In the long run, stopping smoking can help rebalance appetite-regulating hormones, reduces stress, and improves sleep quality.

    

   If any symptoms or conditions described above persist, please book an appointment with your GP or a healthcare professional. The information given does not replace advice from a personal health practitioner.