What are the signs of low oestrogen? Recognising the symptoms and finding balance

Oestrogen is a key hormone in women’s health, playing a central role in everything from menstrual cycles to bone health, skin elasticity, and mood. However, as we age - particularly during menopause - our oestrogen levels begin to decline, leading to a range of symptoms. Recognising the signs of low oestrogen can help you understand what’s happening in your body and find ways to support your health.

Let’s explore some of the most common signs of low oestrogen and how you can address them.

Common signs of low oestrogen

Declining oestrogen can create noticeable changes in your body and mind. Here are some signs to be aware of:

1. Hot flashes and night sweats

Hot flashes are one of the most recognisable symptoms of menopause and are often linked to low oestrogen levels. You might feel sudden waves of heat, sweating, or a flushed face, which can also lead to night sweats and disrupted sleep.

2. Mood swings and low mood

Oestrogen influences neurotransmitters like serotonin, the "feel-good" chemical, so low oestrogen levels can lead to mood swings, irritability, and even anxiety or feelings of depression.

3. Vaginal dryness and discomfort

Oestrogen helps maintain moisture and elasticity in the vaginal tissue. When levels drop, it can lead to dryness, discomfort during intercourse, and sometimes itching or a burning sensation. This condition, known as vaginal atrophy, is common during menopause.

4. Reduced libido

Lower oestrogen levels may also contribute to a decrease in libido, or sexual drive. While other factors can also affect libido, oestrogen plays a role in sexual arousal and sensitivity.

5. Irregular or missed periods

For women in perimenopause, a decline in oestrogen often leads to irregular periods or longer cycles. Eventually, as oestrogen continues to drop, periods will cease altogether, marking the transition into menopause.

6. Fatigue and low energy

Oestrogen supports energy levels by regulating metabolism, so lower levels can lead to feelings of fatigue or low energy, even if you’re getting enough sleep.

7. Brain fog and memory issues

Many women notice changes in mental clarity during menopause, sometimes described as “brain fog.” Oestrogen plays a role in cognitive function, so a dip can impact memory, focus, and general mental sharpness.

8. Dry skin and hair thinning

Oestrogen supports skin elasticity and hydration, so low levels can lead to dry, thinning skin. Many women also notice changes in hair texture and thickness, with hair becoming more brittle or prone to thinning.

9. Bone density loss

Oestrogen plays a crucial role in maintaining bone density, so low levels can increase the risk of osteoporosis. Weakening bones and joint pain may be early indicators of declining oestrogen.

Why does oestrogen decline?

Oestrogen levels naturally fluctuate throughout life and decline significantly during menopause. However, low oestrogen can also be influenced by factors such as:

• Surgical menopause (after removal of ovaries)
• Chronic stress, which disrupts hormone production
• Certain medical treatments, like chemotherapy or radiation
• Intense physical training or restrictive diets

How to support your body with low oestrogen

While low oestrogen is a natural part of aging, you can take steps to help your body adjust and minimise symptoms:

1. Maintain a balanced diet: Foods rich in phytoestrogens, like soy, flaxseeds, and legumes, can mimic oestrogen’s effects and provide some relief.
2. Consider supplements: Calcium, Vitamin D, Omega-3s, and magnesium can support bone, heart, and mental health. Some women also benefit from herbal supplements like black cohosh and red clover.
3. Prioritise exercise: Regular physical activity strengthens bones, boosts mood, and helps manage weight - all of which are affected by low estrogen.
4. Stay hydrated and moisturise: Drink plenty of water and use hydrating skincare products to combat dryness in the skin and body.
5. Practice stress management: Mindfulness techniques, yoga, and relaxation exercises can help ease mood swings and promote restful sleep.

Embracing the transition

The transition into low oestrogen doesn’t have to be challenging. Understanding these signs and making lifestyle adjustments can help you manage symptoms and feel your best. Embrace this time of life with confidence, knowing that you have options to support your body’s needs.