From The Inside Out: The Guide To Managing (And Understanding) Your Hormones
From understanding your cycles and getting ahead of perimenopause to the future-facing companies offering at-home testing, ELLE UK explores the many ways to take charge of your hormone health.
Eat, Sleep, Cry, Repeat
Hormones and their shifts can play a huge role in influencing your sleep quality, energy levels and emotional wellbeing. In its 2024 Reproductive Report, hormone-testing service Hertility found that mental health-related symptoms were more common than physical ones, with fatigue (55%), anxiety (49%) and depressive or low mood (42%) cited as its top three signs in a sample of 325,430 women.
‘Oestrogen can cause an increase in serotonin (one of the feel-good hormones) and a reduction in cortisol (the stress hormone), while progesterone stimulates calming neurotransmitters that aid sleep and relaxation,’ explains GP Dr Shireen Emad.
‘Prior to menstruation, both of these hormones plummet – hence the mood swings. In 40% of women, these emotional changes are noticeable enough to affect their lives – it’s what we know as “premenstrual syndrome”, or PMS. But for some women [2-8%], it is debilitating leading to a condition called Premenstrual Dysphoric Disorder (PMDD). Stress can also elevate cortisol levels and, as a result, negatively impact sleep.’ If you’re prone to anxiety around your period, try limiting caffeine (which can cause cortisol spikes), increasing your movement and practising good sleep hygiene.
FIND OUT MORE ON ELLE COLLECTIVE
Skin And Hair
An expertly curated beauty routine is no match for off-kilter hormones, which can cause and exacerbate everything from acne to skin sensitivity and hair thinning. ‘Women around perimenopause and menopause experience decreasing levels of sex hormones (oestrogen, progesterone and androgens), all of which cause a number of skin changes,’ says Dr Alia Ahmed, consultant dermatologist at GetHarley.
‘Loss of oestrogen, which is responsible for keeping skin supple, can lead to skin thinning, dryness and lack of elasticity. Meanwhile, a decrease in progesterone, which stimulates oil-producing glands, can cause oily skin and acne,’ she adds. Though there is no shortage of skincare addressing these concerns, the effects will vary for everyone, which makes the search for the right routine all the more difficult.
‘Cycle syncing, which is the practice of switching up your skincare ingredients according to where you are in in your menstrual cycle – for instance, adding salicylic acid to target breakouts – is a good idea in theory,’ says Dr Ahmed. But she notes it’s not a perfect solution. ‘Hormones are increasingly being blamed as the root cause of issues with skin health. Rebalancing the hormones is a potential cure, but it is never as simple as that.’ Instead, she recommends keeping a journal to track your menstrual cycle, mood, feelings and energy levels and see if there are any links to skin fluctuations, as well as keeping a close eye on your sleep, diet and exercise.
Hormones can also influence hair. ‘Oestrogen and progesterone promote hair health and maintain the anagen – aka active – phase of the hair-growth cycle, while androgens, including testosterone and DHT, are hormones that can shrink hair follicles and shorten the growth cycle, leading to thinner hair,’ explains trichologist and UKLash ambassador Hannah Gaboardi. There are a number of ways these hormonal changes will manifest, including hair growth on the face and body (common for those with polycystic ovarian syndrome, PCOS), increased levels of sebum on the scalp and hair thinning and loss. There’s no silver-bullet solution, but she recommends identifying potential causes, being gentle with your scalp barrier, avoiding excessive heat and incorporating stress management, in addition to a considered, consistent haircare routine.
Work It Out
Regular movement is key to supporting endocrine function by reducing stress and improving insulin sensitivity. Consistency is essential, so the best workout is one that you enjoy most – be it Pilates, an upbeat dance class or a regular walk-and-talk catch-up with friends – but do incorporate weight-bearing exercises that help maintain bone density, which are particularly useful if you’re approaching perimenopause. Consult a doctor to make sure your workout won’t undermine your hormone health.
Myths and Facts
TRUE: Your hormones and stress are linked.
‘Stress hormones produced in the adrenal glands can disrupt the chemical balance in your body,’ says Amy Thomson. ‘This imbalance can affect everything from fertility to skin health.’
FALSE: You are fertile until your period stops.
Your period can continue into perimenopause, but that may not mean you’re still fertile. ‘As you age, your ovarian reserve goes down and your egg quality isn’t as good,’ says Dr Helen O’Neill, the founder of Hertility.
FALSE: Contraception is a fix-all solution.
While contraception can help to balance hormonal fluctuations, it is not a universal cure and may require trialling and adjusting over time.
TRUE: Vaping impacts your hormonal health.
A study by Hertility found that women who vape had lower levels of anti-Müllerian hormone, which is used to measure ovarian reserve.
FALSE: Hormone replacement therapy (HRT) is unhealthy.
HRT is used to combat various menopause symptoms. The NHS has recent evidence that the risks of serious side effects from HRT are very low, and the benefits typicallyoutweigh the risks.
Fertility and Contraception
The relationship between your hormones and fertility is a complex one. In a healthy cycle, you ovulate 14 days before the start of your period, and the potential to get pregnant lasts until you begin menopause. Fertility can be impacted by a range of factors including age, lifestyle (smoking, drinking and drug use), weight, genetics, ovulation disorders and conditions such as endometriosis.
For those looking to avoid unwanted pregnancy, birth control is broadly separated into short-acting (condoms, femidoms, etc) and long-acting contraception (the pill, implant, IUDs); what is available to you will depend on your age, smoking status and past medical history. And while the majority of women take contraception for this reason, it can also address certain hormonal conditions.
‘Taking the combined pill has been proven to help reduce symptoms of PMS and PMDD such as mood swings, breast pain, weight gain and bloating. It can also be beneficial for treating PCOS, as it helps to reset the imbalance of hormones, thus improving irregular periods, acne and excessive hair growth, as well as reducing migraines related to menstruation,’ says Dr Emad.
However, experts agree that the information available when deciding which option to go for is lacking. ‘The biggest problem I have is prescribing hormonal contraception in the absence of understanding someone’s hormone profile,’ says Dr O’Neill. ‘The majority of people who are prescribed it are not even given a blood test.’ While it is normal to adjust your contraception over time depending on your experience, be sure to ask for a formal and thorough health assessment first.
Perimenopause
The average age for menopause in the UK is around 45-55, but symptoms of perimenopause can occur around the 41-year mark. Physical indicators such as hot flushes are easy to spot, but note the cognitive changes, too. ‘Mood disorders can range from low spirits, anxiety and irritability to low self-esteem and brain fog,’ says Kaly Mohammad, a pharmacist who specialises in menopause and perimenopause. Oestrogen receptors are present in various organs, which is why fluctuating hormones can cause poor sleep, diminished libido and joint pains.
Mohammad’s advice? Consult your clinician. HRT is one option, but lifestyle changes can be just as effective. Reducing caffeine and alcohol, rethinking your diet and fitness (‘focus on nutrition and exercise for strength, not weight loss’, she says) and breathwork can all help ease the symptoms of perimenopause.
Healthy Cycles
According to the NHS, a menstrual cycle should range between 23 to 35 days, with the period itself lasting between two and seven days (usually around five) and ovulation occurring mid-cycle (on day 14). While it is typical to experience the most bleeding in the first two days, your period is considered heavy if you need to change the sanitary product more frequently than every two hours, require multiple period products together (for example, a pad and a tampon), or if you’re passing blood clots larger than a 10p coin. Experiencing irregular periods is common when you’re starting puberty or nearing menopause or if you are using hormonal contraception.
Outside of this, it could be an indicator of conditions such as PCOS or an underactive thyroid. When it comes to a ‘normal’ period, it’s important to note that people’s experiences will vary. Symptoms and abnormalities worth raising with your GP include bleeding between periods, after sex or post-menopause, missed or irregular periods, pain, physical changes to your skin, hair and weight, and negative mental health.
At-Home Testing
With gynaecology waitlists at an all-time high and diagnosis times taking up to eight years for some conditions, new at-home testing platform Hertility offers a fast and thorough view of your hormonal health. The process requires a formal online health assessment that determines your risk over 18 different pathologies, after which internally embedded algorithms will analyse your menstrual factors and symptoms using international diagnostic criteria to decide which blood test is required.
A capillary-blood test will arrive at your house, and you will receive your results and within eight days, as well as a letter from a gynaecologist with recommendations for next steps. There is a complimentary care call for anyone with a suspected diagnosis, during which you will be connected to a relevant advisor for onward support or, in necessary cases, you can book a physical appointment at one of the platform’s 85 locations across the UK.
Plate Up
Food plays a vital role in the endocrine system. ‘A diet dense in nutrients supports the glands involved in hormone production and helps maintain an equilibrium that keeps our bodily functions running smoothly,’ says nutritionist and functional-medicine practitioner Rosemary Ferguson. Here’s how to keep your diet varied and your hormones in harmony.
Incorporate foods rich in phytoestrogens (think flax seeds and kale) to naturally support oestrogen balance.
Omega-3 fatty acids found in salmon and sardines helps regulate hormone synthesis and reduce inflammation, which is often a by-product of hormonal imbalances.
Chicken and legumes are excellent sources of protein and support the body’s hormonal framework by providing essential amino acids.
Maintain consistent meal times to help regulate insulin levels and pair proteins with fibers to balance your blood sugar.
If you are on hormonal contraceptives, pay attention to liver and gut health by eating foods rich in B vitamins and magnesium.
During perimenopause, increase your calcium and vitamin D intake for bone density, antioxidants and healthy fats to manage inflammation and stabilise moods, and phytoestrogens-rich foods such as soybeans and broccoli to help with hot flushes.
On The Radar
DOWNLOAD…Moody Month to track your mood and cycle.
FOLLOW…Melissa Azzaro(@the.hormone.dietitian) for practical nutrition tips.
LISTEN…The 28ish Days Later podcast series separates the hormonal facts from fiction.
Little Black Book
The hormone experts to know if you need a reboot.
THE DOCTOR: General practitioner Dr Sohère Roked specialises in integrative medicine and hormone health, addressing concerns from thyroid issues to irregular periods. drsohereroked.co.uk
THE PERIMENOPAUSE PROFESSIONAL: Dr Fionnuala Barton helps patients navigate the onset of perimenopause in an informed way. themenopausemedic.com
THE SKIN EXPERT: A household name in skincare and injectables, Dr Sophie Shotter is trained in hormone optimisation for a holistic approach. drsophieshotter.com
THE CLINIC: The Ardour Clinic’s services include assessments and BHRT (bioidentical hormone-replacement therapy). theardourclinic.com
THE DIETITIAN: Renee McGregor at Self London offers dietary plans that prioritise nourishment over restriction. selflondon.com
THE NUTRITIONIST: Pippa Campbell helps clients manage gut issues, address imbalances and support fertility through food. pippacampbellhealth.com
THE HEALTH CONCIERGE: Solice by surgeon Dr Liza Osagie-Clouard provides round-the-clock healthcare and bespoke programmes. solice.health
ELLE Collective is a new community of fashion, beauty and culture lovers. For access to exclusive content, events, inspiring advice from our Editors and industry experts, as well the opportunity to meet designers, thought-leaders and stylists, become a member today HERE.
You Might Also Like
