Hidden Causes of Hormone Disruption in Peri-Menopause

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Peri-menopause can feel like a wild hormonal rollercoaster.

One day, you’re feeling great, and the next, you’re hit with mood swings, night sweats, and brain fog. While shifting estrogen and progesterone levels are the usual suspects, other hidden culprits could be making things worse.

If you’re struggling with peri-menopausal symptoms and wondering why, here are some surprising (yet common) factors that may be disrupting your hormones.

1. Environmental Toxins (Xenohormones)
From plastic water bottles to household cleaners, everyday products contain synthetic chemicals called xenohormones. These substances mimic estrogen in the body, throwing off your natural balance.

Over time, exposure to these “fake” hormones can lead to worsening perimenopausal symptoms like bloating, weight gain, and mood swings. Switching to glass containers, natural cleaning products, and organic produce can help reduce exposure.

2. Gut Health Issues
Your gut isn’t just responsible for digestion, it also plays a huge role in hormone regulation.

If your gut bacteria are out of balance, your body may struggle to properly metabolize and eliminate excess estrogen. This can lead to estrogen dominance, which is linked to heavy periods, breast tenderness, and increased PMS symptoms.

Eating fibre-rich foods, probiotics, prebiotics, and fermented foods can help support a healthy gut.  

3. Chronic Stress & Cortisol Overload
Perimenopause is already a stressful time, but chronic stress makes things even worse.

When stress hormones like cortisol remain high for too long, they interfere with estrogen and progesterone balance. This can lead to anxiety, trouble sleeping, and weight gain around the midsection.

Daily stress-reduction techniques like deep breathing, meditation, or gentle exercise can help keep cortisol in check.

4. Thyroid Dysfunction
The thyroid gland controls metabolism, energy levels, and even mood. But as estrogen fluctuates in perimenopause, thyroid function can become sluggish. This often leads to fatigue, depression, and difficulty losing weight.

If you’re experiencing these symptoms, it may be worth getting a full thyroid panel (not just TSH) to check for imbalances.

5. Nutrient Deficiencies
Certain vitamins and minerals are crucial for hormone balance. Deficiencies in vitamin D, magnesium, B vitamins, and omega-3s can worsen perimenopausal symptoms like brain fog, fatigue, and mood swings.

Eating a nutrient-dense diet with plenty of leafy greens, nuts, seeds, and fatty fish can help support hormonal health.

6. Poor Sleep & Melatonin Disruption
Many women in perimenopause struggle with sleep, but did you know that lack of sleep can further disrupt your hormones?

Sleep deprivation increases cortisol and decreases melatonin, which can throw off estrogen and progesterone levels.

Creating a relaxing bedtime routine and avoiding screens before bed can improve sleep quality.

7. Too Much Artificial Light
Exposure to artificial light at night (from phones, TVs, and LED bulbs) suppresses melatonin production.

Since melatonin plays a role in hormone regulation and the sleep cycle as noted above, this can make perimenopausal issues worse.

Try using blue-light-blocking glasses or dimming lights in the evening to support your body’s natural rhythms.

8. Phytoestrogen Overload
Foods like soy, flaxseeds, and legumes contain phytoestrogens—plant compounds that mimic estrogen. While they can be beneficial for some women, too much can create hormonal imbalance. If you’re consuming large amounts of soy products and experiencing worsening symptoms, consider moderating your intake.

9. Chronic Inflammation
Low-grade inflammation from processed foods, stress, or lack of exercise can interfere with hormone signalling. This can contribute to insulin resistance, weight gain, and increased menopause-related symptoms.

Reducing sugar intake, eating an anti-inflammatory diet, and engaging in regular movement can help keep inflammation in check.

Final Thoughts
Perimenopause doesn’t have to be a losing battle. By addressing hidden hormone disruptors, you can help make this transition smoother and more manageable.

Small lifestyle changes like improving gut health, reducing toxin exposure, and managing stress can have a big impact on how you feel.

If you’re struggling with severe symptoms, consider working with a holistic nutritionist to create a personalized plan.

For more on peri-menopause and menopause, check out my blog series Is It Me, Or Is It Peri-Menopause? HERE.