The Female Hormonal Cycle Explained: Balance Your Hormones Naturally

Hormonal health is often one of the most confusing areas of women’s wellbeing — especially during the transition into perimenopause and menopause. But when we understand how the female cycle works, why symptoms emerge, and how to nourish the body through the shifts, the path becomes far clearer. This article breaks down the female hormone cycle, explains what’s happening during perimenopause, and explores how to naturally support balance using food, herbs, and holistic strategies rooted in real physiology.

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Introduction — Why Hormonal Health Needs a Rethink

Hormonal health is one of the most misunderstood aspects of women’s wellbeing — and for many, the confusion only grows during perimenopause and menopause. When symptoms like anxiety, mood swings, insomnia, hot flushes, low libido or joint pain begin to appear, the conventional route often leads straight to hormone replacement therapy (HRT). For some, it brings relief. But for others, it introduces new complications — and deeper questions.

One of the most common patterns seen in clinic is women turning to HRT out of sheer frustration or desperation, not because they fully understand what’s happening in their bodies, but because they feel they’ve run out of options. Many are never told that there are other ways to support the hormonal transition — ways that work with the body, not around it.

This article explores the hormonal cycle in simple terms, explains what’s really happening during perimenopause and menopause, and outlines how to naturally support the body during this transition using food, plant medicine, and gentle hormone-balancing tools. Our goal is to help you feel empowered by knowledge — not overwhelmed by symptoms.

Because when we understand the cycle, we can work with it — not fear it.

Understanding the Female Hormonal Cycle — What’s Happening Each Month

To understand how to support female hormone balance, it helps to first understand the basics of the cycle itself. While every woman is different, the average menstrual cycle lasts around 28 days and involves a finely tuned interplay between multiple hormones — each playing its part in energy, mood, focus, sleep, and overall wellbeing.

Days 1–14: The Oestrogen Phase In the first half of the cycle, oestrogen is the dominant hormone. As it rises, it promotes focus, mental clarity, social engagement and physical energy. Oestrogen also stimulates the growth of the uterine lining and prepares the body for potential ovulation.

When oestrogen reaches a peak, it signals the release of luteinising hormone (LH), triggering ovulation. At the same time, follicle-stimulating hormone (FSH) ensures the egg is mature and ready, in case fertilisation occurs.

Days 15–28: The Progesterone Phase After ovulation, oestrogen naturally drops and progesterone takes the lead. This is the hormone that helps calm the nervous system, support sleep, and prepare the uterine lining for possible implantation. It also has a grounding, soothing effect — emotionally and physically.

If fertilisation doesn’t occur, both oestrogen and progesterone decline, triggering the start of a new cycle. But if ovulation doesn’t happen — which becomes more common during perimenopause — progesterone doesn’t rise as it should. This is a key reason why many women begin to experience mood shifts, anxiety, irritability and sleep disturbances during this transitional phase.

Key takeaway: It’s often progesterone, not oestrogen, that begins to decline first in perimenopause — and this drop is a major driver of early symptoms.

Perimenopause, Menopause and Hormonal Decline — What’s Actually Happening?

Perimenopause is the transitional phase before menopause — a time when hormone levels begin to fluctuate more significantly and ovulation becomes irregular. For many women, this stage begins in their 40s (sometimes earlier) and can last several years. Menopause is reached once a full 12 months have passed without a period.

One of the most important distinctions is that progesterone tends to decline earlier and more dramatically than oestrogen. This can lead to a state of relative oestrogen dominance — not because oestrogen is too high, but because its natural counterpart is too low. This imbalance is often responsible for many of the early symptoms of perimenopause:

• Anxiety, low mood or emotional sensitivity

• Sleep disturbances and difficulty winding down

• PMS-type symptoms with heavier or more erratic bleeding

• Breast tenderness, bloating and mid-section weight gain

oestrogen begins to fluctuate more widely — and eventually declines — other symptoms often appear:

• Hot flushes and night sweats

• Brain fog and memory issues

• Vaginal dryness and reduced libido

• Joint pain, fatigue and reduced muscle tone

At this stage, many women seek help — and are often offered HRT (hormone replacement therapy), including oestrogen patches or synthetic progesterone. While HRT can provide relief for some, it’s not always well tolerated. Without proper clearance pathways through the liver and gut, synthetic or even bioidentical hormones can build up in the system, increasing the risk of side effects like breast tenderness, cysts or breakthrough bleeding.

The alternative? Understanding what the body is trying to do — and supporting it naturally through nutrition, plant-based compounds, and hormone-friendly lifestyle changes. Rather than forcing hormone levels to stay artificially elevated, the goal becomes helping the body transition smoothly and safely, minimising symptoms while protecting long-term health.

Natural Ways to Support Progesterone — The Soothing Hormone That Keeps You Steady

Progesterone plays a vital role in emotional and physiological balance — especially during perimenopause, when it’s often the first hormone to decline. Known for its calming effect on the nervous system, progesterone helps to regulate mood, reduce anxiety, improve sleep, and maintain the integrity of the uterine lining. When levels drop, women may begin to experience emotional volatility, sleep disturbances, PMS-like symptoms, or heavy, irregular periods.

Rather than replacing progesterone with synthetic hormones, many women benefit from working with natural compounds that help the body maintain or mimic healthy progesterone levels.

Key progesterone-supportive strategies include:

• Wild Yam Cream Wild yam contains a compound with a similar chemical structure to progesterone. When applied topically in the form of a cream, it may gently mimic progesterone in the body, offering relief from symptoms like anxiety, poor sleep and breast tenderness. Look for clean, well-formulated products — one commonly recommended in clinic is Unique Progesterone Cream.

• Vitex (Agnus Castus) A powerful herb that supports the pituitary gland — the hormonal control centre of the brain — encouraging it to promote the body’s own progesterone production. Often used for teenage hormonal balance, PMS, and perimenopausal fluctuations.

• Magnesium and Vitamin B6 Magnesium calms the nervous system and supports adrenal health, while B6 (particularly at doses around 50mg daily) helps regulate progesterone and GABA — a neurotransmitter that promotes relaxation and emotional stability.

• Adaptogenic Herbs Herbs like ashwagandha and rhodiola don’t directly impact progesterone, but they support the adrenal glands — which play an increasing role in hormone production as the ovaries slow down. These herbs can be especially helpful when feeling “tired but wired.”

Supporting progesterone naturally isn’t about forcing the body into hormonal highs — it’s about building resilience and steadiness during a time of transition. When progesterone is nourished gently, many of the early symptoms of perimenopause can be softened, and long-term balance becomes easier to maintain.

How to Nourish Oestrogen Naturally Without Resorting to HRT

Oestrogen plays a major role in everything from brain function and skin elasticity to libido, joint lubrication and bone health. As oestrogen levels begin to decline during the menopausal transition, symptoms such as hot flushes, brain fog, low libido, and vaginal dryness often become more pronounced.

However, declining oestrogen isn’t something to fear — it’s a natural part of the ageing process. The key is to support the body during this shift, not override it. One of the safest and most effective ways to do this is through phytoestrogens — plant compounds that gently mimic oestrogen’s effect on the body without the risks associated with synthetic hormone therapy.

Some of the best sources of phytoestrogens include:

• Legumes Lentils, chickpeas, and tofu contain isoflavones that naturally bind to oestrogen receptors, helping the body stay balanced during times of low oestrogen.

• Seeds and Grains Flaxseed and hemp seed are particularly rich in plant oestrogens and essential fatty acids. Just one tablespoon of ground flaxseed on your morning oats can have a noticeable impact. Oats themselves also contain mild phytoestrogens and support blood sugar balance.

• Herbs

  • Red clover and sage are excellent for managing hot flushes and dryness of mucous membranes.

  • Liquorice root offers additional support for adrenal health and contains mild oestrogen-like compounds.

  • Maca root is widely used to support libido, energy, and overall hormone harmony.

  • Dong quai (Angelica sinensis), a traditional Eastern herb, promotes circulation and may help alleviate brain fog and low mood during menopause.

• Fermented soy products Organic, non-GMO soy milk and fermented tofu can be valuable dietary additions — especially when used as a replacement for dairy, which can stress the liver and impair hormone clearance.

Importantly, the liver and gut play a major role in processing and eliminating excess hormones. Ensuring smooth detoxification pathways through daily rituals like warm water with lemon, liver-supportive herbs (e.g. milk thistle), and fermented foods for gut health can further ease the hormonal transition.

The aim is not to “replace” oestrogen completely, but to soften the landing — allowing the body to adjust without triggering the severe symptoms that push so many toward pharmaceutical solutions.

Supporting Bone Health, Mood and Hormone Clearance Without Dairy or Calcium Tablets

One of the most common concerns raised during menopause is the risk of osteoporosis. With declining oestrogen levels, it’s true that bone density can begin to decrease — but the idea that dairy and calcium tablets are the only solution is outdated and, in many cases, misleading.

Oestrogen does play a role in bone maintenance, but it’s not the only factor. Liver health, gut function, inflammation levels, and overall mineral status all contribute to how well the body maintains and builds bone tissue. And while dairy is heavily promoted as a calcium-rich food, it’s often poorly absorbed and can place additional strain on the liver — the organ responsible for hormone detoxification.

Instead, the focus should be on bioavailable, food-based sources of calcium and mineral support, as well as nutrients that work in synergy with calcium to rebuild and maintain bone strength.

Key strategies include:

• Calcium-rich plant foods Sesame seeds (especially tahini), leafy greens (like kale and collard greens), chia seeds, almonds, and sardines with the bones in all provide excellent, absorbable calcium.

• Tissue salts for bone density Homeopathic mineral compounds like Calc Fluor and Calc Phos support the structural integrity of bones and teeth, especially during the early stages of bone loss (osteopenia). These are often more effective than standard calcium tablets, which may not be absorbed well by the body.

• Vitamin D and magnesium These are crucial co-factors in calcium metabolism. Without them, calcium cannot be properly utilised. Daily sunlight, magnesium-rich foods, and supplementation (if needed) all help maintain balance.

• Liver support A sluggish liver can hinder hormone clearance, leading to excess circulating oestrogens or their metabolites. Supporting the liver with herbs like milk thistle, dandelion root, or lemon water in the morning ensures hormonal by-products are safely eliminated.

• Gut health The gut plays a role in hormone breakdown and elimination. Including fermented foods such as sauerkraut, kimchi, kefir (non-dairy if needed), or probiotic-rich supplements can enhance the body’s ability to clear what it no longer needs.

Bone health, like hormone balance, is best supported through whole-body nourishment — not isolated nutrients. The better your mineral intake, detoxification, and inflammatory balance, the more resilient your bones will be in the years ahead.

Final Thoughts — A Holistic Path Through the Hormonal Transition

Hormonal shifts in midlife are not a pathology to fix — they are a transition to move through. The body is recalibrating, not breaking down. And with the right support, this can be a time of empowerment, not depletion.

Understanding what’s happening — when progesterone begins to fall, when oestrogen becomes more erratic, and how the nervous system responds — allows women to take back agency in a space often dominated by confusion, frustration and fear.

Natural solutions don’t mean doing nothing. They mean doing the right things — consistently and in rhythm with the body. Nourishing the adrenals. Supporting the liver. Feeding the gut. Choosing plant-based hormone allies. Staying informed and well-resourced. These small shifts often make the biggest difference.

Most importantly, this transition doesn’t need to be faced alone. Whether you’re experiencing early perimenopausal symptoms or navigating the deeper waters of menopause, the EarthWise approach is here to guide you — gently, clearly, and with a deep respect for the body’s intelligence.

Your hormones may be changing. But with the right care, your vitality doesn’t have to.