Ever feel like your body’s throwing a tantrum in every room you enter? One minute your energy levels are through the roof, and the next you’re ugly crying over a donkey rescue reel while while sweating like someone’s secretly turned the thermostat to 30. Your emotions are unhinged, your pits are performing, and your sanity? MIA. If this feels familiar, say hello to low oestrogen – she doesn’t knock, she kicks the door in and burns the rulebook.
Let’s dive into why your body is acting like a rebellious teenager, the insane amount of symptoms you might experience, and (most importantly) how to feel like you again.
Why is oestrogen so important?
Oestrogen is like the queen bee of hormones – keeping everything in check from your mood and energy levels to your skin and bones. During perimenopause, your ovaries start reducing their oestrogen production, and sometimes they drop it like it’s hot… or cold… or whatever temperature your body can’t quite figure out.
Other possible culprits
Whilst fluctuating oestrogen is usually the main offender, some symptoms could also be caused by:
- Thyroid dysfunction: Hypothyroidism can mimic low oestrogen symptoms.
- Chronic stress: Elevated cortisol levels can disrupt hormone balance.
- Nutrient deficiencies: Low iron or vitamin D can add to the chaos.
This is why most GPs will order a tonne of blood tests if they think you’re in perimenopause – it’s not to check if you’re in menopause, it’s to rule other stuff out!
What does fluctuating or low oestrogen feel like? (spoiler: it’s a hot mess)
- Hot flushes and night sweats
- Imagine you’re minding your own business when your body decides to set itself on fire from the inside out. Your face goes red, sweat pours out, and you’re left wondering if this is how a rotisserie chicken feels.
- Why it happens: Low oestrogen confuses your hypothalamus (the body’s thermostat), leading to temperature regulation meltdowns.
- Mood swings that make you question reality
- One minute you’re fine, and the next you’re sobbing because your coffee didn’t taste quite right.
- Why it happens: Oestrogen influences serotonin levels, so when it shifts, your mood might drop faster than a rollercoaster at peak speed.
- Brain fog: who am I and why am I here?
- Ever walked into a room and completely forgotten why? Or tried to remember your friend’s name while they’re standing right in front of you? Welcome to perimenopause brain fog – where your mental clarity packs up and leaves.
- Why it happens: Oestrogen affects your memory and cognitive function, making even simple tasks feel like a crossword puzzle in another language.
- Vaginal dryness: because life wasn’t awkward enough
- Low oestrogen can make your vagina go from wet and wild to ‘please moisturise before use.’ Not ideal when you’re trying to feel human… or want a bit of sexy time.
- Why it happens: Oestrogen keeps vaginal tissues plump and moist. When it drops, so does the moisture, leaving dryness and discomfort.
- Bone loss: your skeleton is not amused
- One of the sneakiest symptoms of fluctuating oestrogen is a reduction in bone density. You might not feel it right away, but weaker bones can lead to osteoporosis down the line, and in the mean time you’re aching like you’re 80.
- Why it happens: Oestrogen helps maintain bone mass, and without it, your joints and bones can suffer.
- Weight gain: my waistband is holding on for dear life
- Suddenly, your jeans are plotting against you, and it feels like your body’s retaining water just to spite you. Say hello to meno-belly!
- Why it happens: Low oestrogen can cause weight gain around the abdomen, partly due to changes in insulin sensitivity and metabolism.
- Sleep issues: counting sheep just isn’t cutting it
- Can’t fall asleep? Wake up drenched in sweat? Or just lie there staring at the ceiling wondering why your brain won’t shut up?
- Why it happens: Oestrogen regulates melatonin and serotonin, both of which affect sleep. When they’re out of whack, so is your sleep.
- Skin and hair drama
- Your skins dry, your hair is shedding, and your mirror’s throwing shade every morning.
- Why it happens: Oestrogen helps with collagen production and moisture retention. Without it, skin can dry out and hair can become brittle or fall out.
- Urinary problems: unexpected sneezes are the enemy
- You might feel like you need the bathroom every five minutes, or worse – leak a little when you sneeze or laugh too hard.
- Why it happens: Reduced oestrogen can weaken the pelvic floor muscles and irritate the bladder lining.
How do I fix this? (or at least make it bearable)
Hormone Replacement Therapy (HRT)
HRT can replenish your dwindling oestrogen levels and reduce symptoms significantly. There has always been a debate around HRT so do your research and decide what might be best for you and your body. If you do decide it’s the right choice for you don’t let your GP gaslight you!
Supplements that give your body a boost
- Phytoestrogens (like soy and flaxseed): Mimic natural oestrogen and may ease symptoms.
- Vitamin D and Calcium: Strengthen bones and support overall health.
- Omega-3 Fatty Acids: Help reduce mood swings and inflammation.
- Magnesium: Supports sleep and helps reduce muscle tension.
Eat to beat the oestrogen blues
- Whole grains: Help maintain energy levels and stabilize mood.
- Leafy greens: High in magnesium and vitamin K for bone health.
- Protein: Supports muscle mass and combats weight gain.
- Water: Stay hydrated to combat dryness and support metabolism.
Move that booty!
Regular physical activity can boost mood, reduce hot flushes, and support bone health.
- Yoga or pilates: Great for flexibility and stress relief.
- Strength training: Keeps muscles strong and supports metabolism.
- Brisk walking: Boosts cardiovascular health and mood.
Stress less (your hormones will thank you)
Stress can make symptoms worse, so take time to chill out:
- Meditation and deep breathing: Helps regulate cortisol levels.
- Laugh: Watch your favourite comedy—it’s scientifically proven to boost serotonin.
- Self-care rituals: Pamper yourself with a bath, a book, or anything that makes you smile.
Skin and hair rescue mission
- Moisturize Daily: Use products with hyaluronic acid and ceramides to lock in hydration.
- Scalp Care: Use nourishing hair masks to combat dryness and thinning.
- Sun Protection: Wear SPF daily to protect your collagen reserves.
Final Thoughts
Low oestrogen during perimenopause is basically like your body deciding to do its own thing without consulting you first- but just because your hormones decided to take a holiday and left you in charge of the chaos remember you’re not losing your mind, just your oestrogen. You’ve got this. Check out other articles on perimenopause symptoms and how to manage them.
This article is for general information only and is not intended medical advice. Everyone’s experience of perimenopause and menopause is different. Where supplements or treatments are mentioned, evidence can be mixed and what helps one person may not help another. Always check with a healthcare professional, especially if you have health conditions or take medication.
Last reviewed: Feb 2026
Next review due: August 2026