We all know that our health is important. What I’m not sure all of us are on the same page about, though, is just how important it is to stay up on signs that our hormone levels may be a little off.
For instance, were you aware of the fact thatif your hair has gone through drastic changes in thickness or texture, you’re suddenly experiencing breakouts like you did during puberty,you’re feeling sluggish (with no real explanation why), out of nowhere, your muscles and/or joints are in pain or stiff; you’re always hungry and/or thirsty; you’ve been unsuccessful at conceiving a child after a year of consistently trying; your vision is blurry and/or you’re constantly feeling anxious and/or nervous — all of this could be due to some of your hormone levels being not where they are supposed to be?
If your immediate thought was, “Damn. That is a lot of stuff that I’ve just chalked up to stress,” while that could be an underlying cause, more than anything, it’s a heads up to make an appointment to see your doctor.
Okay, but what about your estrogen levels specifically? Even though bothmen and women have estrogen and testosterone flowing through their bodies, most of us learned in school that men produce higher levels of testosterone while we produce greater levels of estrogen. Andsince estrogen plays such a pivotal role in our sexual and reproductive health, it’s super important to be aware of some telling signs of when your estrogen levels may be too high or when they could be too low.
That’s why I’m going to take a moment to share some indications of both, along with some things that you can try from the comfort and convenience of your own home to either make things more bearable or possibly even level things back out — at least until you can get in to see your doctor (which you absolutely should do if none of these things subside after a couple of weeks or so). Let’s hit it.
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1. Signs of High Estrogen Levels: Sore Breasts
I don’t know about y’all, but something that I can set my watch to, about a week before my period begins, is my breasts feeling tight and sore. If you’ve always wondered why that is the case, it’s due to the fact that right before your cycle,your estrogen levels naturally increase, and that leads to some breast discomfort. What you need to watch out for here is if they remain uncomfortable for weeks on end. Based on your age, that could be a sign that you are in a later phase of perimenopause or that your estrogen levels are high, and your doctor needs to get to the root of why that is the case.
What can you do? Ibuprofen can help. So can reducing your caffeine and salt intake and going up a cup size on your bras (since your breasts are probably going to be slightly larger then).
1. Signs of Low Estrogen Levels: Dry Skin
Menopause, boy. If you don’t know a lot about it, it can be a RIDE. For instance, as your body is shifting from a season of being able to get pregnant to one of not (which also means not having a period, so everything has its perks!), your hormones are going to go up and down quite a bit. As far as your estrogen levels go, look out for super dry skin that seems to not be able to be quenched no matter what you do;this means that your estrogen is low.
What can you do? Try using a cleanser that is milder; consuming foods that contain fatty acids (likesalmon, walnuts, flaxseed oil,olive oil, and chia seeds); sealing your skin (which simply means applying something to it while it’s still wet or damp) with a carrier oil like sweet almond, avocado or grapeseed after bathing, andsleeping with a humidifier at night.
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2. Signs of High Estrogen Levels: Weight Gain
This one right here is a bit of a mixed bag. On one hand, while it’s not so black and white that high levels of estrogen will automatically lead to weight gain, what it can do is increase your appetite and shift how your body stores up fat (especially when it comes to your waist, hips, and thighs). That’s why it’s not uncommon for women who are in the later stages of perimenopause or menopause to say that they feel like their figure has changed — due to the estrogen shifts, it very well may have.
What can you do? The main thing to keep in mind with this one is diet plays a big role in not just managing weight but keeping estrogen levels balanced too. For instance,phytoestrogens are plant-based estrogen foods (like soy, carrots, apples, berries, nuts, and seeds). If your estrogen levels are high, you need to keep the consumption of those down to a minimum. So, what should you eat more of instead?According to many health experts, a high-fiber diet, less processed foods, and a Mediterranean-style diet are all a super wise move.
2. Signs of Low Estrogen Levels: Moodiness
Contrary to the popular assumption of some, no one is really moody for no reason. Although it may sound “typical” to say, the reality is that when we as women are kind of “all over the place” with our feelings,our hormones can play a direct role.As far as low estrogen levels go, it can make you especially moody because it can make it hard for you to get a good night’s rest — and listen, the only thing worse than being hangry (hungry and angry) is being sleep-deprived.
What can you do? I’m not saying that sleep will automatically get you in the right headspace. What I am saying, though, is if you are constantly getting less than six hours of sleep a night, you are definitely not helping matters. So, check out “These Sleep Hacks Will Make Getting A Good Night’s Rest So Much Easier,” apply some of the tips, and see if that helps matters at all (here’s hoping so!). You also might want todo your own research on red clover tea, and black cohosh and increasing your intake of vitamins B, D, and E. All are connected to naturally raising estrogen levels, too.
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3. Signs of High Estrogen Levels: Low Sex Drive
When it comes to sex,estrogen, progesterone, and testosterone all play a role in your libido. And yes, when estrogen is slightly higher (like when you’re ovulating), it’s normal to feel hornier. However, if your estrogen is so elevated that it overpowers your other sex hormones, that can have a reverse effect to where your libido ends up being on the lower side.
3. Signs of Low Estrogen Levels: Low Sex Drive
Interestingly enough,if your estrogen levels are low, that can also create a ho-hum attitude towards sex. If you add to that the fact that decreased estrogen can cause vaginal dryness (more on that in a bit) and uncomfortable intercourse, it would make sense that women with low estrogen would rather binge-watch a show than get some.
What can you do? For this one, since both high and low estrogen levels can basically produce the same result on your sex drive, you really need to make a doctor’s appointment to confirm what the deal is. What I will say is there are things that you can do to increase your sex drive altogether — exercise (toreduce stress and increase blood flow) including to your genital region); lower your alcohol intake;get more rest; maintain a healthy weight; communicate effectively with your partner and extend your foreplay sessions (to give you more time to get into the mood).
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4. Signs of High Estrogen Levels: Heavy Period Flow
One thing that estrogen does is help to build up the uterine lining that supports a baby’s development should you happen to conceive. From month to month, if that doesn’t happen, you shed that lining which is what your period is (basically) all about. Okay,but if your estrogen levels are high, that can cause you to have a thicker lining than you should and that can lead to amuch higher period flow; quite possibly evena condition known as menorrhagia.
What can you do? When it comes to menorrhagia, you need to be tested by your doctor for an official diagnosis. For the record, though, if are at the age when perimenopause or menopause is on the horizon, that could also lead to heavy cycles.
Eating foods that are high in iron (since you are losing more blood which means more iron) like red meat, turkey, lentils, wheat, and potatoes,and progesterone (like cruciferous veggies, beans, kale, and spinach); drinking hormone-leveling teas such as raspberry leaf and licorice, andtaking over the counter anti-inflammatory meds during your cycle can help to lessen your flow — at least, a little bit.
4. Signs of Low Estrogen Levels: Irregular Cycles
I guess it kind of makes sense that if high estrogen causes heavy bleeding that low estrogen would either result in irregular/unpredictable cycles or no period at all. That would also explain why it can be hard for perimenopausal women to schedule their period (like they used to) because one month, their estrogen may be high while the next one, may be low (chile).
What can you do? With this one, there could beso many health issue causes (especially if you’re not in your 40s and heading towards menopause) that if you’re not sexually active (because an irregular or skipped period could mean that you are pregnant) and you’re younger, you really should see your physician.
For now, what I will say is if you’ve been under a high amount of stress as of late or your weight has substantially increased or decreased, that might be what has triggered your period to be erratic or MIA.
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5. Signs of High Estrogen Levels: Fatigue
Whilestumbling upon an article that said that high estrogen can cause leg fatigue in young women (interesting), it reminded me to add fatigue,overall, to the list of what increased estrogen can show itself to do in your body. This happens because, since estrogen helps to regulate thingslike serotonin (a natural chemical that sends certain messages to your brain regarding things like your appetite, moods, and sleep patterns) in your system when estrogen is too high, that can cause your serotonin to somewhat malfunction.That can cause mild symptoms like insomnia and fatigue to creep up.
What can you do? If sleeplessness is what you have going on, putting yourself on asleep schedule,keeping your bedroom on the cooler side (like around 68 degrees or so),meditating before bedtime and applying some lavender oil to your feet and bedding are helpful.As far as fatigue goes, exercise, drinking lots of water, andeating foods like avocados, sweet potatoes, dark chocolate, oatmeal, and even popcorn that will give you more energy, while putting you in a better mood, are all pretty effective.
5. Signs of Low Estrogen Levels: Vaginal Dryness
A common sign of being postmenopausal is experiencing vaginal dryness. That’s because, when your body is not producing as much estrogen as it used to, it’s more challenging for your vaginal walls to remain as thick oryour vagina to be as moist (for the record, this is not for ALL women). That said, it should also go on record that anxiety, stress, and smoking can lower your estrogen levels and cause dryness that doesn’t just affect sex. Vaginal dryness can also cause vaginal irritation and a burning sensation when you urinate.
What can you do? As life would have it, I’ve actually written an article on this topic before. Check out “Here's How To Increase Vaginal Lubrication. Naturally.” whenever you get a chance.
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Hormones make up a lot of what makes our body tick, especially estrogen. So please make sure to be intentional and proactive about learning all that you can about your hormones and asking your doctor to get them checked should any concerns arise. Better to bring it up and it be all good than remain quiet and go through some or all of what we just talked about. Take care of yourselves, y’all.
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RELATED
Whether you're planning to meet a certain financial or fitness goal, or you're simply trying to maintain and build on the progress you made this year, having something to look forward to is always a good look. Setting actual goals, according to research, actually leads to more success than just playing things by ear. So here are a few to get you started, sis:
(Disclaimer: Not everything is for everyone, so do like my Granny always says: "Eat the meat. Spit out the bone." Take on five out of the 40 and focus on that for the remainder of the year, or do them all. Either way, this is just to get you started.)
40 Ways To End The Year Strong and Inspired
Money Moves
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1. Increase your retirement (or other savings/investment) contributions by 1%.
Experts have found that you could be leaving money on the table by not upping your contributions when you can.
2. Cancel two to five subscriptions.
You could be missing hundreds, even thousands, of dollars a year due to sneaky price hikes and "updates."
3. Create a "fun" in a high-yield savings account.
This is especially important if you struggle with the dreaded b-word (budget) and will make next year's efforts a lot less intimidating. Even if it's $10 a month, do it.
4. Put on your big-girl panties, and set up automatic transfers and payments for at least one bill.
It reduces the stress of managing bills, lessens the chance of a missed payment---and the fees that come with that---and there can be cost savings for doing so.
5. Invest in a cleaner or housekeeping service.
Bosses who value their time (and mental health) invest their dollars into areas where the time they'd spend doing those tasks themselves could be better used to focus on other money-making projects. (And yes, rest is part of that.) Get a housekeeper, sis, or drop off that laundry, even if it's once per month.
6. Donate to a charity.
Beyond the tax benefits, it's a win-win for the greater good of communities you care about.
7. Review your insurance policies and negotiate a better rate (or move on) before their end dates.
Experts often agree this is a small but mighty step to take each year, especially since insurance rates are competitive, you could be spending more money than you need to (or not enough) and your insurance rates can affect your mortgage payments.
8. Call your loan provider and refinance.
As interest rates fall, “millions of borrowers may be able to refinance and get more affordable payments. As interest rates eased down to 6.5%, about 2.5 million borrowers could already refinance and save at least 75 basis points (0.75%) on their interest rate,” the Consumer Financial Protection Bureau reports. You can also refinance student and other types of loans.
9. Stop buying individual items and stock up via going bulk.
Research has found that, among 30 common products, buying in bulk could save you 27% compared with buying in lower quantities. Water, paper products, and baby products like diapers, toiletries, and garbage bags are the top items where people see the most cost-effectiveness. (This has been a lifesaver for me—children, large family, or not—especially when it comes to toothpaste, deodorant, toilet paper, and feminine hygiene products, saving stress, time, and money.)
10. Go cash-only for the holidays.
If you set smart goals and stick to limits on things like gifts, going out to eat, or groceries, you'll see the benefits of this. Cash-stuffing is one method recommended, but something as simple as taking a $10 bill out for lunch, disabling that card for an hour, and leaving your card in a safe place at the office can give you that mindset jump start to see how far you can take your money without the need to splurge.
Love And Romance
11. Say "no."
There are clear mental and physical health benefits to saying no including the setting of healthy boundaries, creating time and energy for other self-care activities, and protecting yourself from physically harmful situations (i.e. unprotected sex or abuse). Just say it, clearly and simply, when you need to.
12. Set a fun, free, adults-only date night for once a week or twice a month with your spouse.
If busy, high-profile folk have touted the success of this, even you can make the time for quality time with your partner. And it's even better when it costs nothing. The best connections are made doing something chill, challenging, or outside the usual dinner-and-a-movie date. Play a game that allows you to reconnect, take a walk in your neighborhood to chat and laugh, or try a little erotic chocolate/edible liquid/paint episode a la Mea Culpa.
13. Go out with Mr. or Ms. "Not My Type."
I love my man, but if I were waiting out for my "type" at the time, we wouldn't be celebrating seven (going on eight) years together. Sometimes having strict, unrealistic expectations for a spouse (especially related to things like height, physical features, or career path) is what's keeping you alone and lonely.
Take the pressure off and explore all your options. I'm not telling you to stop popping the balloon on the guy who earns $20,000 less than you if that's a hard no that Jesus himself told you to skip. I'm asking you to explore other options and see what else God might have out there for your love journey.
14. Immediately apologize and pray together.
I've learned that always being "right" isn't always ideal when you truly care about someone and you're in a relationship for the long haul. Defaulting to an apology when necessary, even when things aren't 100% resolved, is a good way to prioritize peace and save your energy for more worthwhile battles. Research has even supported the benefits of apologies in relationships, and how couples married for five or more years do it often.
15. Get a Rose and discover true self-love.
Do I really have to explain this? You've gotta know what satisfies you, and how better to figure that out than to practice self-love in the bed by yourself? You can also try this with a partner, but as a woman who got on this train very much later in my sexual activity journey. I have a lot more learning to do on my own, and even in a satisfying relationship, I like to find out new things about myself, by myself.
Figure out what you're into, watch what you want to watch, and read what you want to read to define pleasure for yourself. There's a freedom and empowering element there especially if you're used to prioritizing pleasing your partner.
16. Be direct and have the "money talk" with bae.
Money issues are one of the leading causes of divorce, so you need to have those conversations before you even think about marrying someone. And true, nobody can predict the future so you won't be able to avoid some challenges altogether, however, talking with your potential spouse about how they view money, their spending habits, and the pain points in terms of their approach to money management can at least give you a glimpse into what's in store if you do walk down the aisle, move in with them, or decide to share a bank account/business/child with them.
17. Invest in the "paid" version of that dating app.
I know plenty of successful, married folk who did this and met "the one" as a result. Let's be honest: The free version is for playing around. I had a lot of fun with my "free" profile back in the day, trust me. Upgrade that photo, profile, and package, and see if the quality of your dating adventures changes when you're serious about finding a true partner. Dating coaches and matchmakers cosign this.
18. Solo travel to meet that long-distance connection.
Sometimes, your perfect match isn't within 100 miles of you, and that's okay. Make it an adventure, enjoy the memories, and book that ticket. I met my man this way and it's been a whirlwind escape ever since. If you're not comfortable traveling solo, travel or (network to plan travel) with a group via Facebook.
Career And Business
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19. Schedule coffee or virtual meetups with smart people from your graduating class, previous employer, or current employer.
I have gotten many freelance opportunities by doing this. It's as simple as connecting and offering value (or simply learning how you can better equip yourself to do so.) It's also a great way to expand your network, spark new friendships, or find out about new job opportunities.
20. Invest in a well-made suit.
I don't care what industry you're in, a suit says "power," and it's not as old-school or out-of-style as you'd think. Plus the whole experience of looking for a new one (or getting one tailored) is fun and affirming. Try these options. I swear, anytime I wear a blazer, I'm treated like a celebrity or boss, especially when traveling. I was once upgraded to first-class wearing a yellow blazer outfit, and the airline professional literally said, "You look like somebody important. Here you go."
21. Volunteer for a worthwhile project or cause that's important to your company.
If you're overworked and underappreciated, skip this one, but if you truly have the time, love what you do, and want to advance, this move is clutch. Volunteering for extra projects got me where I am today in media because I had foresight, and knew that was the only way at the time to leverage relationships, and I was able to challenge myself to learn skills that 20 years later are still bankable. That VP you can't get a meeting with will be at that gala your company is planning, so join that committee, sis.
22. Write down why you deserve a raise and ask for it in your next one-on-one.
Gather those receipts (ie sales increase numbers, KPIs met, deals closed, people acquired via recruitment, the impact of systems updates, or other tangible success metrics) and ask for that raise before the first or second-quarter budgets are being finalized.
23. Instead of quitting, write down your exit plan.
While revenge quitting is set to be a thing next year (and maybe you're among those who will be leading the trend), try the better boss move and quit with a real plan.
24. Start automatically separating that estimated self-employed quarterly tax estimate.
If you have side hustles (or you're collecting 1099 income,) baby, you do not want to neglect those quarter tax payments. Talk to a professional, do your research, and set up automatic transfers to an account specifically for paying these at the appropriate due dates.
25. Sign up for a free one- to 11-week course related to your industry—or the industry you want to be in next year.
Institutions like Harvard University and platforms like Coursera offer free courses that can enhance your skills. You can also invest in certificate courses with accredited colleges as well as tech training.
26. Hit "Easy Apply" for 10 dream jobs listed on LinkedIn.
While you shouldn't solely rely on this when actively job-seeking, using this convenient LinkedIn option is a great way to get into the habit of applying for positions. And if you're already employed, you should still be "dating" other employers if you're looking to make a move in the next six months. Keep your interview skills sharp, practice toughening up for the "nos," and get a bit of an ego boost in the process.
Self-Care And Wellness
27. Pre-schedule three month's worth of massages.
Oftentimes this is cost-effective since some spas offer deals for multiple bookings. Also, it makes an act of self-care deliberate and important, not an option. When you get that reminder call, you'll know it's real.
28. Fire that therapist and try another one.
Cultural competency in mental health support is one major problem that can hinder Black women from even bothering with therapy. And who wants the added stress of spending multiple, paid sessions explaining why something is a microaggression? Cut the cord and move on to try someone else, either via a Black women therapists channel or recommendations from others.
29. Join a small group at church.
Bedside service ain't gonna cut it and neither is going to the usual Sunday service. Join a smaller group and upgrade your efforts to connect, network, and elevate spiritually. Even if virtually, take a step to dig a bit deeper with more targeted Bible study and discussions.
30. Say no, even to loved ones.
This is on here twice, for a reason. Saying no is the simplest, most powerful micro-action you can take today to make 2025 better. No explanations. No guilt. Say no.
31. Choose one "luxury" beauty product for skincare and stick to it.
This was trending big on social, especially for millennials hitting their 40s. There's just something so freeing about not giving in to every trend and sticking to the basics that work, especially when there are quality, healthy ingredients involved. Put those orders on auto-renew.
32. Sign up for a new sport or fitness class just for fun, not for results.
It's great to be on a weight-loss or weight-lifting journey, but try something just for the fun of it. Switch things up with a couple of these fitness activities.
33. Book a staycation.
Leave the passport at home and explore a nearby community or another town in your state. There's so much enrichment in your own backyard right here in the U.S., and you don't even have to break the bank.
34. Pre-schedule your mammograms, Pap smear, and peri-menopause checkups for next year.
Take control of your health by pre-scheduling essential appointments like mammograms, Pap smears, and peri-menopause check-ups for 2025. Prioritizing these screenings early ensures you stay on top of your wellness and make time for self-care in the new year.
35. Cut off support of beauty and wellness professionals whose customer service is below standard.
This is another one that many Black women have been vocal about—from unrealistic pre-appointment requirements, to booking fees, to long waits, to unsavory in-salon experiences. Spot the red flags early, and just stop accommodating foolishness. Support salons or experienced stylists who are kind, have proper systems in place and value your time.
36. Schedule five to 10-minute moments of silence on your calendar.
Again, wellness is not optional, and if it's not on my calendar, it's not official. Sit quietly. Pray. Meditate. Or do nothing. The benefits of silent moments are almost endless.
37. Download a meditation app.
If you've found that meditation is difficult to schedule or to even start, an app can help. Try this, this, or this one, and take that step to embrace something new to enhance your wellness routine. If you're tired of downloading apps, create a playlist for meditation via Amazon Music or Spotify and schedule a reminder to do it once a day or week.
38. Invest in a healthy meal prep or delivery service.
Time is emotionally expensive, so save as much of it as possible. Getting into meal prep to keep to your goals is a great way to save time, stress, and effort. The health benefits of meal prepping have also been proven via research.
39. Create a positive playlist on Spotify, Amazon Music, YouTube, or other streaming platform.
It can be podcasts, music, affirmations, or somatic sounds. It's a game-changer. You can even set an alarm to wake you up to start your day with the positive playlist. Not into creating your own? There are plenty to choose from with a quick search.
40. Set up reminders for Alexa (Siri or other AI) to remind you, "You are loved," and "You are okay."
This simple effort can boost your endorphins and remind you that you're indeed, not alone, and you will be okay, regardless. To set mine up, I simply commanded, "Alexa, remind me everyday 'Jesus loves me,'" and like clockwork she does. She almost scared the ish out of me one day when I'd forgotten the reminder was active, but it was the reminder I needed when anxiety had gotten the best of me that week.
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