MENOPAUSE, STRONGLY — HORMONES MATTER A LOT
- helenfkws
- Jun 8
- 10 min read
Updated: Aug 23
The Hormone Shift: Your Guide to Menopause & Hormone Therapy (HRT)
If you’re a woman, you will go through perimenopause and menopause. The timing, symptoms, and intensity vary — but the transition is universal.
Menopause isn’t an ending — it’s a powerful new beginning. With the right lifestyle and hormone support, you can move through it with clarity, confidence, and strength.
WHAT'S COVERED HERE:
Empower Yourself through Self-Education
Why it Matters so Much
THE NEXT CHAPTERS post Baby Bearing: Real Current Hormone Talk for Real Women
PERIMENOPAUSE: Common Symptoms from Hormonal Decline
MENOPAUSE: Common and Not So Common (but very real) Symptoms
Positive Management of Estrogen and Hormone Deficiency
Understanding and Challenging Outdated Beliefs Around HRT
HRT Through the Years: Fear, Facts, & the Future
3 Key Hormone Studies and Current Guidelines
Pre 2002
1. 2002 Women’s Health Initiative (WHI): The impact on women
2. 2023 Revisiting the WHI Hormone Therapy Trials: 20 years later: The Proven Safety for women
3. LATEST Guidelines: The Good News for All Women
Key Takeaways: Safe and Effective. Be informed, educated, and ready to self-advocate
Are you TOO OLD for Hormone Therapy? NO! Explained by two leading Doctors in this field
If This Doesn’t Give You Confidence to Start Your Hormone Therapy Journey, Nothing Will!
NO SYMPTOMS: The Silent Breakdown. Why Estrogen still Matters
I want to go All NATURAL! Great, BUT you still don't have the hormones you need
BENEFITS of Estrogen (or Estrogen + Progestin), and Testosterone Therapy
RISKS of Declining and Low Estrogen
OPTIONS: Hormonal Therapy (HRT) for Women-Find what’s right for you and choose
Note: It’s Not One-Size-Fits-All
EEEK!!!! Where did this BELLY FAT come from!!!
Research Findings. The Estrogen Link and Visceral/Belly Fat Risks
SMART Strategies to Tackle Visceral/Belly Fat
Helen Frost: Health Director - My Hormone U-TURN!
Not all healthcare providers are up to date — many still lack proper training in menopause care and may offer outdated advice or dismiss your symptoms entirely.
You must be your own best advocate by being educated and informed.
Listen and Learn - these expert-led podcasts by leading health professionals will empower you with the facts — not fear.
Why Understanding Hormones Matters
Empowerment starts with self-education. Many women are caught off guard by menopause symptoms and outdated medical advice. When you understand what's happening inside your body, you can take back control and make informed choices.
Life After Baby-Bearing: The New Chapter
Perimenopause to menopause is a natural progression — not a flaw or disease and NOT a time for breakdown and suffering.
Your Hormones Are Hinting — Are You Listening?
When it comes to hormonal shifts, there are some signs that can be quite amusing. Here are a few funny indicators that change might be on the horizon:
Snack Attack: You suddenly find yourself craving pickles and ice cream at 2 AM and binging on sugary things.
Emotional Rollercoaster: One minute you're laughing at a cat video, the next you're crying over a commercial, you feel like kicking the dog you love, feel like filing for a divorce one minute and all gooey the next! wondering if you are going crazy and not sure if you can do the job, you are so good at because you can't think straight!
Some signs can be surprisingly entertaining and bit distressing reminders that change is natural — and then there are the ones that shout, “It’s on!!!” and make it really clear that it’s time to take action and start managing what’s going on.
Recognising the Key Hormonal Symptoms of Change
Perimenopause: The Warning Phase
This is the transitional phase before menopause, when a woman’s hormones—especially estrogen—begin to fluctuate. It typically starts in the 40s but can begin as early as the mid-30s and lasts anywhere from a few months to several years.
Common Symptoms:
Irregular periods
Hot flashes and night sweats
Mood swings or anxiety
Sleep issues
Brain fog
Weight gain, especially around the belly
Changes in libido or vaginal dryness
Perimenopause ends when a woman has gone 12 consecutive months without a period.
Menopause: Full Transition
It is officially reached—a natural life phase, typically between ages 45 and 55, marking the permanent end of menstrual cycles.
Common and Less Obvious (but very real) Symptoms of Low Hormones-estrogen, progesterone and testosterone:
Brain and Mood
Brain fog or forgetfulness
Word-finding difficulty ("menopause brain")
Loss of confidence or motivation
Sudden anxiety or panic attacks
Increased irritability or mood swings
Low resilience to stress
Depression, especially in women with no history
Body and Function
Joint pain, stiffness, or “menopause arthritis”
Muscle aches or feeling weaker
Frequent injuries or slow recovery
Loss of coordination or balance
Dry or itchy skin (especially hands, scalp, or vulva)
Heart and Circulation
Heart palpitations or skipped beats
Rising cholesterol despite no lifestyle changes
Increased blood pressure
Sexual and Reproductive Health
Vaginal dryness, itching, or burning
Painful sex (without clear cause)
Loss of libido or arousal issues
More frequent UTIs or urinary urgency
Sleep and Fatigue
Waking up at 2–4 a.m. and can’t fall back asleep
Fatigue that feels hormonal, not just tiredness
Restless legs or strange body sensations at night
Other Surprising Signs
Tinnitus (ringing in the ears)
Burning tongue or metallic taste
Hair thinning (especially at temples or crown)
Dry eyes or blurry vision
Bloating or digestive changes
And sometimes: no obvious symptoms at all
Note: Just because symptoms are common doesn’t mean they're normal, or you should “just deal with it.”
NO Symptoms—The Silent Breakdown. Why Estrogen Still Matters
Even if you’re not dealing with hot flashes, night sweats, or mood swings, estrogen plays critical roles in your long-term health. After menopause, this decline is silent and affects all the important systems.
Without Estrogen—You Can Get Stuck in a Spiral-This can Disrupt Your Drive to Exercise and Eat Well
The fatigue, brain fog, mood swings, poor sleep, and joint pain can zap your energy, crush motivation, and make exercise feel like a chore. Cravings and emotional eating often creep in, while declining muscle mass and a slower metabolism make weight gain easier — and weight loss much harder. It can quickly spiral: the less you move, the worse you feel, and the harder it becomes to break the cycle. Without support or strategy, it’s easy to feel stuck.
These hormonal shifts are biological, not imaginary — and they deserve the right care.
"I Want to Go All Natural"—That's Valid-But Understand This
Your body still needs hormones for optimal function. "Natural" doesn't mean you should ignore hormone decline. It means choosing supportive, aligned, and informed care. Would you ever go without your glasses, hearing aid, sunscreen, supplements or other medications in the pursuit of natural?
I'm Over 50—Am I Too Old for Hormone Therapy?
No, you are not too old to address low hormones with lifestyle and Hormone Replacement Therapy (HRT). Many women safely start or continue HRT well into their 60s, 70's and beyond. The key is personalized care based on your health history and symptoms — age alone isn’t a barrier.
Dr. Corrine Menn and Dr Kelly Casperson-Explaining the age correction
Hormone Therapy (HRT): Past, Present, & Future
Pre-2002: The Golden Age of HRT
HRT was widely prescribed and helped countless women thrive — until…
2002: Women’s Health Initiative (WHI)
This study triggered fear worldwide, causing millions to abandon therapy. But the risks were misunderstood and often overstated.
Now we know: HRT is safe and effective for most women. Modern, personalized hormone therapy has been proven to support longevity and quality of life.
Menopause isn’t “too late” for HRT.
You’re not too old.
It’s not one-size-fits-all — and it shouldn’t be.
Estrogen Benefits & Risks — Quick Review
Benefits
Improved mood and mental clarity
Protection for bones and heart
Skin elasticity and muscle support
Sexual health and comfort
Reduced hot flashes and insomnia
Risks of Low Estrogen (Without HRT)
Osteoporosis
Memory problems
Weight gain
Libido loss and discomfort
Muscle loss
Increased disease risk
Emotional flatness
Hormone HRT Options: Finding What’s Right for You
Hormone Replacement Therapy (HRT) helps restore declining estrogen, progesterone and testosterone, to ease symptoms and support long-term health and quality of life.
Vaginal Hormones
Are a locally applied treatment with minimal absorption into the bloodstream designed to relieve genitourinary symptoms of menopause — like vaginal dryness, irritation, itching, burning, and pain during sex.
Forms: (usually low-dose estrogen creams, tablets, or rings)
Key Benefits of Vaginal Estrogen:
Relieves Vaginal Dryness and Discomfort
Restores natural moisture, elasticity, and pH balance — reducing irritation and helping prevent infections.
Improves Comfort During Intimacy
Reduces pain during sex (dyspareunia) and supports healthy tissue, improving intimacy and confidence.
Supports Bladder and Urinary Health
Helps reduce urgency, frequency, and some urinary tract infections by strengthening the vaginal and urethral tissues.
Can Be Used Long-Term
Many women safely use it for years under medical guidance — even beyond age 70, 80 or 90.
Reassurance:
Vaginal estrogen is not the same as systemic HRT. It's considered very safe, even for breast cancer survivors.
Recommended reading Estrogen Matters by Dr Arrum Bluming.
1. Estrogen Therapy
For women without a uterus.
Relieves hot flashes, night sweats, vaginal dryness, mood shifts, and bone loss.
Forms: Patches, gels, tablets, vaginal creams/rings.
2. Combined Estrogen + Progesterone
For women with a uterus.
Progesterone protects the uterine lining.
Forms: Oral tablets, separate estrogen + natural progesterone, or IUD (e.g. Mirena).
3. Testosterone Therapy
Low-dose gels/creams for low libido, energy, or mood.
Forms: Often prescribed off-label, specifically dosed for women.
Choosing the Right HRT
What to consider:
✔ Your symptoms
✔ Perimenopause vs. menopause
✔ Medical history
✔ Delivery method (oral, patch, gel)
✔ Safety confidence (modern HRT is safe for women)
✔ Lower doses can be effective for symptomatic relief and more therapeutic doses can be used for optimal health
✔ Shared decision-making with a menopause-literate practitioner who respects your long-term goals and concerns and works with you for the best health outcomes.
The Belly Fat Mystery Solved
EEEK!! “Where did this belly come from?!”
Estrogen plays a key role in fat distribution. As it drops, visceral (belly) fat often increases — and it’s not just a cosmetic issue. It's one of the most common and frustrating symptoms. Stubborn belly fat seems to appear out of nowhere (even without altering diet or exercise) — and refuses to budge. No, you are not stuck with it, hormones and lifestyle can help!
The Risks of Visceral Fat
Inflammation
Insulin resistance, diabetes
Higher cardiovascular and disease risk
SMART Strategies to Tackle It
Strength/resistance training
Protein-rich and nutrient dense meals and natural supplements
Avoid or reduce added sugar and alcohol
Consistent quality sleep
Balanced hormone therapy and support
Walking or other Zone 2 cardio, stress management and mindful positivity
Final Thoughts: You Deserve the Best Understanding and Better Care
ALERT! BE PREPARED:
Unfortunately, many health professionals are not currently up to date with the menopause science and guidelines. They may dismiss symptoms, recycle outdated research and fears and at worst refuse hormonal care based on your age.
That’s why YOU must be your own best advocate
Helen Frost: Health Director
My Hormone U-TURN!
"I have been fortunate unlike many women, to go through my life without noticeable hormonal/menopause issues. Hormone support was never on my radar. Like millions of women, I believed the outdated narrative from 2002 that HRT caused breast cancer. I dismissed it—for myself and others—and always encouraged women to manage hormonal changes with healthy food, regular exercise, natural supplement support and lifestyle habits.
While these things still remain vitally important, I now understand they’re only part of the picture. If we truly want to age healthily and stay strong, we must also address the decline in protective hormones that occurs with age.
After reviewing compelling, science-backed evidence from many respected research and medical professionals, I came to a new understanding: supporting my body and brain with appropriate hormone therapy is not only safe—it’s essential to future-proofing my health.
My first request for hormonal support to protect my bones, muscles, heart, and brain was flatly denied. I’d been forewarned this might happen, but it was still very disappointing—especially coming from a young female doctor. Her reason? My age (69) and supposed unsubstantiated risk. Both these concerns have been repeatedly challenged and disproven by long term and current research and updated medical guidelines. I came prepared with the facts. I had the current research and medical guidelines in hand. Still, I was dismissed — and told to find another doctor. I told her— this wasn't just about me. It was a sad day for all women looking for help and to be heard. We deserve better: choice, respect and care that keeps up with the science.
I wasn’t about to take NO for an answer. So, I did my homework. I sought out a menopause-literate practitioner who understood the latest research and guidelines and respected my choice and desire to take charge of my health.
Now, I’m proudly and confidently taking the hormones that—along with strength training and a nutritionally supportive, healthy lifestyle—I believe give me the best chance of reaching my long-term goal: To be the oldest and healthiest woman in Australia".
And you can too.
Unfortunately, many health professionals are not currently up to date with the menopause science and guidelines. They may dismiss your symptoms, recycle outdated research and fears and at worst refuse care based on your age.
That’s why YOU must be your own best advocate
You're never too young or old for science-backed support.
It's never too late to feel strong, seen, and whole again.
Ready to Feel Like You Again?
Explore your hormone options.
Ask questions.
Get second opinions. Search till you find the right menopause-literate practitioner
And never stop learning.
Reach out if you need help finding a new Doctor
"You deserve to be a 'Stronger Woman' — inside and out".
Resources: Listen & Learn
These expert-led podcasts will empower you with the facts — not fear.
Dr. Louise Newson’s and Dr Kelly Casperson-committed to women's hormonal health and educating health professionals
Menopause Clarity and Facts Every Woman Deserves to Know Dr Mary Claire Haver-on a mission to help and educate women and the medical profession
Giving Women the Confidence to Navigate Menopause Positively
Dr Vonda Wright- keeping your muscles and bones strong
Dr. Avrum Bluming - Author 'Oestrogen Matters' - One Word BRILLIANT!
EXPANDED VERSION with links and more details
Recommended reading Estrogen Matters by Dr Arrum Bluming.
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