How can you rebalance your hormones during perimenopause?

Rééquilibrer ses hormones pendant la périménopause et plus spécifiquement dans la période de préménopause demande une approche globale alliant nutrition, gestion du stress et soutien naturel. En stabilisant les fluctuations des œstrogènes et de la progestérone, vous pouvez réduire les symptômes invalidants. Ce guide explore les leviers concrets pour retrouver une harmonie hormonale durant votre périménopause.

Understanding Hormonal Imbalances During Perimenopause

La préménopause n'est pas un simple dérèglement hormonal, mais aussi une période de bouleversement de l’équilibre global du corps. La préménopause est la période qui débute avant l’apparition de la ménopause. Cette période est accompagnée de changements hormonaux qui sont avant tout liés au vieillissement ovarien. Le dialogue entre le cerveau (l'hypophyse) et les ovaires devient également moins fluide.

When we talk about perimenopause, we automatically think of falling estrogen levels. However, estrogen isn’t the first hormone to decline. In reality, the imbalance often begins with progesterone. As a reminder, progesterone is produced by the corpus luteum, a structure that forms from the follicle (after the egg is released). If ovulation is of poorer quality, so is the corpus luteum, and its ability to secrete enough progesterone is reduced.

Furthermore, this drop in progesterone often leads to a condition known as“estrogen dominance.” In other words, even if estrogen levels remain constant or decrease slightly, they are still too high relative to progesterone. This imbalance can cause certain symptoms that appear before menstruation (during the premenstrual phase). These symptoms may include breast tenderness or pain, water retention, fatigue, sleep disturbances, digestive discomfort, irritability, or emotional instability. Periods (or menstruation) may also become heavier and be accompanied by more severe pain than usual.

Thus, at the onset of perimenopause, a hormonal imbalance characterized by a relative deficiency of progesterone often develops first.

Understanding this mechanism is the first step toward no longer being a passive victim, but rather becoming an active agent of change.

Adjusting your lifestyle to restore hormonal balance during perimenopause

A healthy lifestyle is the foundation of your hormonal balance. Here are the three fundamental pillars:

1. Hormonal nutrition

To help your liver metabolize and eliminate excess estrogen, focus on cruciferous vegetables. Cruciferous vegetables such as broccoli, black radish, and cabbage are particularly rich in sulfur-containing compounds involved in liver detoxification. Also consider increasing your fiber intake, particularly soluble fiber, to ensure optimal bowel elimination, thereby preventing eliminated hormones from recirculating into the bloodstream in excessive amounts. Soluble fiber is found particularly in oatmeal, legumes (beans, chickpeas, lentils), fruits like apples (rich in pectin), chia seeds (to be soaked), …

Tip: When broccoli is raw, it contains an enzyme (myrosinase) that converts some of its compounds into molecules that are beneficial to the body (such as sulforaphane). Cooking largely destroys this enzyme, and even though cooked broccoli remains nutritious and easier to digest, it loses some of its optimal protective effect. It is therefore advisable to mix a little raw broccoli (grated, for example) into your plate with cooked broccoli.

A balanced intake of fatty acids, including sufficient amounts of omega-3 fatty acids—particularly EPA and DHA, which are found in fatty fish (such as sardines, mackerel, trout, etc.)—provides overall support for the balance of the female cycle.

2. Insulin Regulation

L'insuline est l'hormone "maîtresse". Si elle est instable à cause d'une alimentation trop sucrée, elle peut perturber la production de progestérone et augmenter le stockage des graisses abdominales. Privilégiez les aliments à  index glycémique bas, riches en fibres (céréales semi-complètes,  légumineuses, patate douce, …) et les petits-déjeuners protéinés afin de privilégier un bon équilibre glycémique. Le petit-déjeuner protéiné permet d’éviter les coups de barre de la matinée et de favoriser énergie, concentration et bien-être.

3. Sleep and the circadian rhythm

Lack of sleep is a source of stress for the body and can disrupt the secretion of cortisol (known as the “stress hormone”). Chronic stress, combined with high cortisol levels, can disrupt ovulation and affect progesterone production. Going to bed before 11 p.m., avoiding screens (blue light) in the evening, and adopting a relaxing bedtime routine (reading, meditation, herbal teas, etc.) can help optimize your ability to fall asleep and improve sleep quality. It’s also important to get exposure to natural light first thing in the morning, as this helps synchronize your biological clock (circadian rhythms).

Tip: Especially in winter—and even throughout the rest of the year—using photobiomodulation (infrared light), particularly in the morning upon waking, can help reset your circadian rhythms. Infrared light also helps reduce stress while supporting overall well-being. It has proven positive effects on immunity, energy levels, and inflammation.

4. Engaging in regular physical activity

Physical activity is a key component of maintaining overall good health. During perimenopause, this recommendation remains just as relevant. However, it is important to learn to listen to your body and adjust your workout routine according to the different phases of your cycle.

At the start of the menstrual cycle, right after your period, during the follicular phase, estrogen levels gradually rise. This period is often associated with a surge of energy, motivation, and drive. It’s a good time to engage in more dynamic and intense activities, such as running or more demanding sports. In short, it’s a phase that’s conducive to peak performance.

À l’inverse, après l’ovulation, durant la phase lutéale (fin de cycle avant les règles), il est fréquent de ressentir davantage de fatigue, une sensibilité émotionnelle accrue ou une baisse de moral, particulièrement en cas de déséquilibre dans la balance œstrogène / progestérone. Cette période se prête davantage à des activités plus douces et régénérantes : marche, yoga, méditation, pilates ou renforcement musculaire léger.

The key, then, is to adjust the intensity of your physical activity to the rhythm of your cycle, while paying attention to how you feel and what your body needs at that moment.

Natural Solutions for Hormonal Balance During Perimenopause

La nature offre des outils puissants pour lisser les pics et les creux hormonaux. De nombreuses femmes se tournent vers Les solutions naturelles pour une transition vers la périménopause réussie.

• Le Gatillier (Vitex) est la plante de référence pour soutenir la production de progestérone et soulager les symptômes du syndrome prémenstruel. Elle a un effet régulateur sur le cycle menstruel et peut être prise sur toute la durée du cycle menstruel.
• Le Magnésium est indispensable en périménopause, il calme le système nerveux, et peut contribuer à améliorer le sommeil et l'énergie. Il est un minéral essentiel à la fabrication des hormones et régule la transformation de la vitamine D en une forme active.
• Adaptogens (Ashwagandha, Maca): These plants help the body adapt to stress. Maca, in particular, is known for supporting libido and energy levels. Maca may help reduce hot flashes. Maca is best taken in the morning with breakfast. Ashwagandha is a plant with soothing and adaptogenic properties, known for its stress-regulating effects. It is most often taken in the evening to promote relaxation and prepare the body for sleep. However, depending on individual sensitivity and response, it can also be taken in the morning to energize the body.
• L’huile d’Onagre (ou de bourrache) est riche en acides gras essentiels omégas-6 comme le GLA et le DGLA, avec des vertues anti-inflammatoires. L’huile d'onagre ou de bourrache aide à maintenir la souplesse et l’hydratation de la peau, et peut réduire les symptômes liés au syndrome prémenstruel.
• Les vitamines du groupe B comme la vitamine B9, B12 et B6 supportent de nombreux processus physiologiques clés notamment dans la production ou encore l’élimination de nos hormones. La vitamine B9 et B12 sont des vitamines qui participent à un processus essentiel appelé méthylation”. Cette méthylation se déroule dans l’ensemble de nos cellules, et le foie reste un organe clé et un carrefour métabolique majeur où ce processus est très actif. La méthylation hépatique intervient notamment dans l’élimination des hormones comme les œstrogènes et certains dérivés.

When should you see a specialist?

Although natural adjustments often work, you shouldn’t face physical or emotional distress alone. A consultation with a specialist or a gynecologist is recommended if:

1. Your periods are becoming irregular: heavy bleeding (menorrhagia) that can lead to severe anemia (iron deficiency)
2. The psychological impact is significant: if anxiety or episodes of depression are getting in the way of your social or professional life.
3. Insomnia becomes chronic: chronic sleep deprivation has a significant impact on your quality of life and makes your days difficult.

A complete blood workup—which may include measurements of FSH, LH, estradiol, and progesterone (measured at its peak, i.e., 7 days after ovulation), can help the practitioner determine whether treatment with bioidentical hormones (such as bioidentical progesterone) is necessary in addition to dietary adjustments and targeted supplementation.

A ferritin test may also be performed to detect any iron deficiency (which can be exacerbated by heavy menstrual bleeding).