Oestrogen a women’s best friend…until it’s not

 

Oestrogen: A Woman’s Best Friend… Until It’s Not?

If there’s one hormone that has a chokehold on women’s bodies, it’s oestrogen.

We hear about it all the time—especially when things go wrong. But what does it

actually do, and why do we start feeling its effects more as we age? As a 32-year-

old woman, I’ve been diving into this topic because, let’s be real, I want to know

what’s coming and how to prepare for it.

So, What Is Oestrogen?

Oestrogen is one of the main female sex hormones, responsible for everything

from regulating our menstrual cycles to keeping our skin plump and our bones

strong. It’s produced primarily in the ovaries, and its levels fluctuate throughout our

lives, affecting our mood, energy, metabolism, and even how we store fat.

The thing is, when oestrogen is balanced, we don’t really think about it. But when

it’s too high or too low, we definitely feel it—hello, mood swings, weight changes,

and unpredictable periods!

Oestrogen in Your 20s: The Prime Time

For most women, our 20s are when oestrogen is thriving. Periods are (usually)

regular, skin is glowing, and metabolism is working in our favor. It’s also when

many of us feel our most energetic and resilient. But… that doesn’t mean it’s all

smooth sailing. If oestrogen is out of balance—maybe due to stress, birth control,

or conditions like PCOS—it can show up as painful periods, hormonal acne, or

weight fluctuations.

Oestrogen in Your 30s: The First Shift

Now, at 32, I’ve started noticing subtle changes. My metabolism isn’t as forgiving,

my PMS symptoms feel a little more intense, and my sleep? Let’s just say it takes

more effort to feel rested. This is because, in our 30s, oestrogen levels start

fluctuating more as we move towards perimenopause (yes, that can start in our

late 30s!). It’s a time when some women begin experiencing heavier or irregular

periods, mood swings, and even changes in how they gain or lose weight.

What I’ve Heard About My 40s, 50s, and Beyond

• 40s: The Rollercoaster Begins

I’ve heard that this is when perimenopause really kicks in. Oestrogen levels can

swing wildly—some months high, some months low—leading to unpredictable

periods, brain fog, anxiety, and sleep issues. Some women breeze through this

stage, while others feel like they’re living in someone else’s body.

• 50s: Menopause Arrives

By the early 50s, menopause is here, meaning oestrogen levels drop significantly.

Hot flashes, night sweats, dry skin, and a slower metabolism are common. I’ve

heard that weight gain around the midsection is almost inevitable unless youactively manage diet and exercise. Bone density also takes a hit, making

resistance training crucial.

• 60s+: The New Normal

Oestrogen is at its lowest, which can lead to increased risks of osteoporosis, heart

disease, and overall energy dips. But I’ve also heard that many women feel a

sense of freedom—no more periods, no more hormonal swings. It’s about focusing

on health, strength, and well-being in a new way.

Managing Oestrogen Changes: What Can We Do?

While we can’t stop these hormonal shifts from happening, we can reduce their

impact. The good news? Diet, exercise, and lifestyle habits play a huge role in

keeping symptoms in check.

1. Diet for Hormone Balance

What we eat has a direct impact on oestrogen levels and how our body processes

it. Some key strategies:

• Prioritising healthy fats – Oestrogen is made from cholesterol, so good

fats like avocados, olive oil, nuts, and fatty fish can help hormone production.

• Eating plenty of fiber – Fiber (from whole grains, vegetables, and

legumes) helps remove excess oestrogen from the body, reducing bloating and

mood swings.

• Adding phytoestrogens – Foods like flaxseeds, soy, and lentils contain

plant-based oestrogens that can help balance levels naturally.

• Reducing processed sugar and alcohol – These can spike

inflammation, worsen PMS symptoms, and contribute to mood swings.

• Supporting liver health – Our liver is responsible for detoxifying excess

hormones, so staying hydrated and eating cruciferous vegetables (like broccoli,

kale, and cabbage) can help.

2. Strength Training & Movement

Exercise isn’t just about looking fit—it plays a major role in hormone balance, too.

• Strength training – Lifting weights helps maintain muscle mass, boosts

metabolism, and supports bone health (especially important as oestrogen

declines).

• Cardio in moderation – Too much high-intensity exercise can actually

stress the body and increase cortisol (which competes with oestrogen), so a mix of

walking, jogging, or cycling works best.

• Pelvic floor exercises – A strong pelvic floor is key as we age, especially

when oestrogen drops and can weaken bladder control.

3. Managing Stress & SleepCortisol (the stress hormone) can throw off oestrogen levels, making symptoms

worse. Prioritising stress management—whether through meditation, yoga, or

simply taking breaks—can make a huge difference.

Sleep is another big one. Poor sleep affects everything, from metabolism to mood.

I’ve been trying to stick to a nighttime routine, limit screens before bed, and even

incorporate magnesium-rich foods to help with deeper sleep.

Final Thoughts: Let’s Take Control

Oestrogen shifts are inevitable, but they don’t have to control us. By being

proactive with our diet, exercise, and lifestyle, we can navigate these changes with

more ease. Right now, in my 30s, I’m focusing on small habits that will help me in

the long run—resistance training, eating whole foods, and actually prioritising rest.

Prinola Kandayi Murugan