The Role of Estrogen: Getting To Know Our Hormones

Most people have heard of estrogen, but I’m not sure everyone knows how significant this hormone actually is. It’s not just about the reproductive system for women, research actually shows that estrogen plays an important role in:

• Reproductive system

• Urinary tract

• Heart and blood vessels

• Bone

• Muscle

• Breasts

• Skin

• Hair anywhere on the body

• Mucous membranes

• Pelvic floor

• Brain

Estrogen levels are changing constantly throughout a woman’s life. There are different types of estrogen (Estrone, Estradiol, and Estriol).

Estradiol is the most common type of estrogen in females during their reproductive years.
Estrone is more commonly found in our body after menopause.
Estriol is found during pregnancy and is responsible for helping the uterus grow and getting our body prepared for delivery.

Let’s break down the role of estrogen throughout our life span.

Reproductive Years/Menstrual Cycle (Estrogen rises and falls):

During the reproductive years, estrogen rises and falls each month during the menstrual cycle. Estrogen is usually the hormone that gets a “bad reputation” for being the thing that causes women to be crabby each month. While it is true that lower levels of estrogen can lead to symptoms of irritability and mood swings it is important to realize that there are some things we can be proactive about to reduce these less-than-ideal symptoms.

Pregnancy (Spike in Estrogen):

During pregnancy, estrogen rises rapidly during the first trimester and continues to rise during the pregnancy until the third trimester where it reaches its peak of about six times the amount from pre-pregnancy. Estrogen is thought to play a role in the “pregnancy glow” that many women experience with its effects on the skin during pregnancy. It is also very important for helping in the development of the baby in utero. In other words, estrogen is a GOOD THING!

Peri-Menopausal (Drop in Estrogen):

During the peri-menopausal years (time leading up to the end of the menstrual cycle), women are experiencing the greatest decrease in estrogen. Symptoms such as hot flashes, mood swings, night sweats, and thinning tissues of the vaginal canal and shrinking of the muscles/tissue of the pelvic floor can occur leading to painful sex or issues with urinary leakage.

Well, on that note, all of those less-than-ideal symptoms associated with lower estrogen sounds AWFUL. However, we have some control in this situation. It’s always great to focus on the things we can do to help rather than focusing on the negative symptoms we are experiencing. While it is natural and normal for our estrogen levels to decrease at various times throughout a woman’s life, we can be proactive in decreasing the extremes of the associated symptoms. Not only is estrogen produced in the ovaries, but also in fat cells - so it is important to maintain a healthy weight and muscle to fat ratio.

That means, you guessed it, diet and exercise MATTER!

It is important to consistently eat a well-balanced diet focused on whole grain foods rather than “refined” (think whole wheat rather than white). Reduce processed foods (pre-packaged meals, macaroni & cheese) and high sugar foods (donuts and desserts). These foods are “ok” as sometimes foods but overall you want to make sure you are fueling your body with a healthy balance of proteins, carbohydrates, and fats (good for us fats)!

Exercise should include some cardiovascular activities such as walking, biking, or running as well as some strength building exercises such as weight training or body resistance strengthening. Building muscle will help to reduce fat cells which can contribute to higher levels of estrogen in the body. Each positive choice that you make for your body will reduce your risk of estrogen related health impairments such as breast or ovarian cancer.

At Shift Physical Therapy we love to help women learn about their bodies. The more information you have about your body, the better you can understand how it works and how to make it work best for you! Whether you need some guidance in learning about nutrition or how to get started on your fitness journey, we are here to help by offering Nutrition Coaching and Fitness Coaching! Or maybe you are currently experiencing some of the not-so-ideal symptoms associated with lower estrogen levels such as urinary leakage or painful sexual activities - as pelvic floor physical therapy specialists we can work with you to get back to feeling confident and in control of your body. Don’t let the highs and lows of your estrogen get the best of you…gain confidence and take control today!

Written by: Renee Hancock, Pelvic Floor Physical Therapist