Understanding Women's Hormonal Changes: Navigating PMS, PMDD, Menopause and Natural Remedies

Hormonal changes in women are complex and affect many aspects of life. From the monthly shifts during PMS and PMDD to the long-term transition of menopause, these changes influence mood, energy, relationships, and work. Despite their impact, many women face misunderstanding and dismissal, especially in professional settings. This post explores what happens in the body during these hormonal shifts, how they affect daily life, and natural ways to support women through these changes.

Tracking menstrual cycle for understanding hormonal changes

What Happens in the Body During Hormonal Changes

Women’s hormones, mainly estrogen and progesterone, fluctuate throughout life stages like the menstrual cycle, pregnancy, and menopause. These hormones regulate reproductive functions but also affect the brain, mood, and energy levels.

• PMS (Premenstrual Syndrome) occurs in the luteal phase of the menstrual cycle when progesterone rises and then falls sharply. Symptoms include mood swings, irritability, fatigue, and physical discomfort.

• PMDD (Premenstrual Dysphoric Disorder) is a severe form of PMS affecting about 5% of women. It causes intense emotional symptoms like depression, anxiety, and anger that interfere with daily life.

• Pregnancy causes a surge in estrogen and progesterone to support fetal development. This can lead to mood changes, fatigue, and physical symptoms.

• Menopause marks the end of menstrual cycles, usually around age 50. Estrogen and progesterone levels drop significantly, causing hot flashes, sleep problems, mood shifts, and cognitive changes.

  
  

These hormonal shifts affect neurotransmitters like serotonin and dopamine, which regulate mood and stress. This explains why women often feel emotionally and physically different during these times.

Impact on Daily Life, Relationships, and Work

Hormonal changes can disrupt daily routines and relationships. For example:

• Mood swings and irritability during PMS or PMDD may cause tension with partners, friends, and family.

• Fatigue and brain fog during menopause can reduce productivity and focus at work.

• Women may feel misunderstood or judged when their symptoms are dismissed as “just hormones.”

• In the workplace, women with severe symptoms often face stigma or lack of support, leading to stress or even job loss.

  
  

Many women hesitate to discuss these issues openly due to fear of being seen as weak or unreliable. This silence contributes to a lack of research and awareness, which means fewer effective treatments and accommodations.

Woman managing work with natural remedies for hormonal balance

The Problem of Dismissal and Lack of Research

Despite affecting millions, hormonal health in women remains under-researched. Studies on PMS, PMDD, and menopause are limited compared to other health issues. This gap means:

• Many healthcare providers may not recognize or take symptoms seriously.

• Women’s experiences are often minimized or labeled as emotional instability.

• Workplaces rarely have policies to support women during hormonal transitions.

  
  

This lack of understanding harms women’s mental health and career progression. More open conversations and research are needed to improve support and treatment options.

Natural Approaches to Supporting Hormonal Changes

Many women seek natural products to manage symptoms before considering hormone replacement therapy (HRT). Natural remedies often have fewer side effects and can be used long-term.

Vitex agnus-castus (Chasteberry)

Chasteberry is a well-known herbal remedy for PMS and PMDD. It works by influencing the pituitary gland to balance progesterone and estrogen levels. Benefits include:

• Reducing breast tenderness and bloating

• Improving mood swings and irritability

• Regulating menstrual cycles

  
  

Research shows that consistent use over several months can significantly ease symptoms. It is generally safe but should be used under guidance, especially if combined with other medications.

Ashwagandha

Ashwagandha is an adaptogenic herb that helps the body manage stress. It supports hormonal balance by:

• Reducing cortisol, the stress hormone

• Improving sleep quality

• Enhancing mood and energy levels

  
  

Daily use of ashwagandha can help women feel more resilient during hormonal fluctuations, especially in menopause when stress and anxiety often increase.

Combining Vitex and Ashwagandha

Using both herbs together can provide complementary benefits. Vitex targets reproductive hormones directly, while ashwagandha supports overall stress response. This combination can:

• Improve emotional stability

• Reduce physical symptoms like fatigue and headaches

• Support better sleep and energy

  
  

Proper dosing and quality of natural products are key to effectiveness. Consulting a healthcare provider familiar with herbal medicine is recommended.

Natural herbal supplements supporting women's hormonal health

Comparing Natural Remedies and Hormone Replacement Therapy

HRT involves taking synthetic hormones to replace declining estrogen and progesterone. It can be very effective for severe menopause symptoms but carries risks such as blood clots and certain cancers. HRT is usually prescribed for a limited time under medical supervision.

Natural products offer a gentler approach with fewer risks but may take longer to show results and might not be enough for severe cases. Many women prefer to try natural remedies first to see if symptoms improve before considering HRT.

Both approaches have a place in women’s health. The choice depends on symptom severity, personal preferences, and medical advice.