What’s Happening in Your Body and How to Support It
Menopause affects more than just periods. From hot flashes to brain fog, these symptoms often start years before menopause and may continue long after. Understanding how estrogen affects different systems of the body can help you find relief and regain balance.
Insomnia. Dry skin. Achy joints. Acid reflux. Hot flashes. Itchy ears. Brain fog. All of these symptoms, and many more, can be traced to one condition: menopause.
While menopause is often described as a phase of life, it is technically a specific point in time. A woman is considered to have reached menopause when she has gone 12 consecutive months without a menstrual period.
The time before that is called perimenopause, which can last for years and is often marked by irregular periods and a wide range of symptoms. The phase following menopause is called postmenopause, which essentially lasts the rest of a woman’s life. Fortunately, many symptoms gradually subside over time.
Perimenopause is often underdiagnosed. Symptoms can be inconsistent, making it difficult for medical providers to offer a clear diagnosis or appropriate support. But understanding what’s happening in the body, and why, can be a powerful first step in finding relief.
The estrogen effect
Many of the symptoms related to menopause stem from fluctuating or declining estrogen levels. Estrogen does much more than regulate the menstrual cycle; it also supports brain function, digestion, cardiovascular health, joint flexibility, and even skin appearance.
Here’s a closer look at how estrogen influences different systems of the body, and what you can do to support yourself during this transition:
Digestive system
Estrogen helps regulate digestive function, including acid release, motility and inflammation.
- Symptoms: acid reflux, bloating, constipation
- Lifestyle tips: track food and symptoms; increase fresh produce
- Supplement options: digestive enzymes, l-glutamine, probiotics*
Cardiovascular system
Estrogen protects the heart and blood vessels.
- Symptoms: hot flashes, night sweats, high blood pressure
- Lifestyle tips: avoid alcohol, spicy foods, caffeine and chocolate; use portable fans
- Supplement options: magnesium citrate, passionflower, hibiscus*
Brain and nervous system
Estrogen supports memory, mood regulation, and neurological health.
- Symptoms: brain fog, memory lapses, anxiety, depression
- Lifestyle tips: prioritize joy and rest; support gut health for better brain function
- Supplement options: B-complex vitamins, omega-3 fatty acids, passionflower*
Sleep
Estrogen impacts serotonin and melatonin, which affect sleep cycles.
- Symptoms: trouble falling or staying asleep
- Lifestyle tips: maintain a regular sleep schedule; limit screen time before bed
- Supplement options: magnesium bisglycinate, B-complex, passionflower*
Joints and muscles
Estrogen maintains joint lubrication and muscle strength.
- Symptoms: joint stiffness, frozen shoulder, reduced muscle mass
- Lifestyle tips: stretch daily; incorporate bodywork; prioritize restorative rest
- Supplement options: curcumin, quercetin, omega-3 fatty acids*
Bones
Estrogen plays a major role in maintaining bone density.
- Symptoms: osteopenia, fractures, osteoarthritis
- Lifestyle tips: walk regularly; stop smoking; eat leafy greens
- Supplement options: vitamin D3 with K2, calcium, magnesium citrate*
Skin and hair
Estrogen helps with collagen production and hydration.
- Symptoms: dry or itchy skin, thinning hair, bruising
- Lifestyle tips: stay hydrated; consult a dermatologist, especially for melanated skin
- Supplement options: collagen, biotin, rosemary oil*
Navigating menopause with support
It’s understandable to feel overwhelmed. Estrogen affects nearly every part of the body. While research on menopause was underdeveloped for decades — in part because women were excluded from clinical studies until the 1990s — we’re now beginning to catch up.
In the meantime, here are three suggestions that may help:
- Start with the basics: Focus on sleep, stress management, eating habits, and physical activity. If you don’t know where to start, try going to bed at the same time each night — a small shift that can help reset the body.
- Track your symptoms: Recording what you feel and when can help you spot patterns. These insights can empower both you and your health care provider to develop a tailored approach to support.
- Reach out: You don’t have to go through this alone. Whether you start with your primary care provider or a specialist, look for someone who takes your symptoms seriously. This is no time to suffer in silence.
A time for compassion
The menopausal transition can trigger not just physical discomfort, but also a sense of grief, loss, or identity confusion. It’s a time that calls for self-compassion. If you find yourself spiraling with questions like “What’s wrong with me?” try reframing the thought to “What kind of support is my body asking for?”
It may not be easy, but a shift in perspective can help you feel more at peace — and less like you’re fighting a losing battle.
*Note: Not every remedy is right for every-body. Always consult your trusted health practitioner before beginning a new supplement or treatment.
Learn more about Dr. Ayanna Quamina and her practice at www.drayannaq.com.
Email her directly at info@drayannaq.com.
