Progesterone drops first, followed by oestrogen: Why this leads to oestrogen dominance and what effects this has
When women go through the menopause, their hormone balance changes considerably. But what many don't know: Progesterone often begins to decline earlier than oestrogen. This can lead to what is known as oestrogen dominance - a condition that is accompanied by unpleasant symptoms such as water retention, PMS and sleep problems. In this article, you can find out why this happens and what you can do about it.
Why does progesterone fall first?
Progesterone is mainly produced in the corpus luteum after ovulation. However, with increasing age, ovulation decreases - often as early as the mid/late 30s. This means that less progesterone is produced, while oestrogen initially remains relatively stable. Only later, during the perimenopause, does oestrogen also begin to fluctuate and eventually decline.
As progesterone is the natural counterbalance to oestrogen, a hormonal imbalance occurs: too little progesterone in relation to oestrogen - i.e. relative oestrogen dominance.
Oestrogen dominance: what does it mean for the body?
An excess of oestrogen in relation to progesterone can cause a whole range of unpleasant symptoms, including:
Water retention: Oestrogen promotes fluid retention in the tissue, which can lead to swollen hands, feet or a puffy face.
PMS symptoms: Mood swings, irritability, breast tenderness and headaches can be exacerbated by the hormonal imbalance.
Sleep problems: Progesterone has a calming effect on the nervous system and promotes sleep. If the level drops, this can lead to problems falling asleep and staying asleep.
Weight gain: Fat can accumulate particularly on the hips, stomach and thighs, as oestrogen has an influence on fat distribution.
Hot flushes & night sweats: Although these symptoms are often associated with low oestrogen, they can be exacerbated by oestrogen dominance.
What can you do to support your hormonal balance?
1. adjust your diet
Make sure you eat a protein-rich diet with healthy fats and fiber to support the liver - it is responsible for breaking down excess estrogen.
Cruciferous vegetables such as broccoli, Brussels sprouts and cabbage contain compounds that help to break down excess oestrogen.
Reduce sugar and alcohol, as they put additional strain on the hormone balance.
2. reduce stress
Chronic stress further reduces progesterone because the body uses it to produce cortisol. Meditation, breathing exercises and walks in the fresh air help to reduce stress levels.
Sufficient sleep is essential - make sure you have a relaxing evening routine.
3. targeted use of movement
Strength training and gentle movements such as yoga or Pilates help to stabilize the hormone balance.
Intensive endurance units should not be overdone, as too much cortisol can be released.
4. natural support through dietary supplements
Magnesium and vitamin B6 can help to alleviate PMS symptoms and support progesterone.
Monk's pepper is a popular herbal remedy that can stimulate natural progesterone production.
If progesterone drops first while oestrogen remains relatively stable, this can lead to oestrogen dominance - with unpleasant symptoms such as water retention, PMS and sleep problems. However, with the right diet, targeted stress management and appropriate exercise, you can support your hormonal balance and feel better again.
Would you like to find out more about hormonal balance? Then take a look at my Meno Move program - especially for women who want to optimally support their bodies during the menopause.