What is it?

Oestrogen is responsible for the growth and development of female sexual characteristics as well as reproduction.

Why is it important?

Maintaining normal oestrogen levels is important for women experiencing oestrogen dominance and/or metabolism issues or conditions, such as premenstrual tension (PMT), endometriosis, polycystic ovarian syndrome (PCOS) and menopause.

What areas does it affect?

For women, oestrogen is important for the growth of the uterine lining, which is essential for the nutritional support of a fertilised egg. Oestrogen is also critical in the development of a foetus.

How can it get out of balance?

As we age, our bodies experience a decline and changes in hormones. For women, a decline in oestrogen is responsible for the most frequent menopausal symptoms, such as hot flushes.

What it does: Oestrogen is the main female hormone. It's secreted by the ovaries and is responsible for reproduction, menstruation and menopause.

Why an imbalance occurs: Cases of excess oestrogen are rare but can occur due to use of oral contraceptives or post-menopausal hormone replacement therapy (HRT). Low oestrogen is a more common imbalance and can occur with poor diet, excessive exercise, and diseases and disorders of the pituitary gland (the gland that controls the release of oestrogen in the ovaries).

Signs it's out of balance: External signs of an imbalance include, acne, skin lesions, thinning skin and hair loss. Excess levels can also mean constipation, moodiness, depression, and chronic musculoskeletal aches while low levels of oestrogen can lead to osteoporosis.

What you can do: Taking nutritional supplements like magnesium and vitamin B complex can help lower oestrogen levels as can the application of a natural progesterone cream. Low levels of oestrogen is most commonly corrected with hormone replacement therapy (HRT) but lifestyle changes such as an improved diet and increased exercise can also help.

Why? Strengthens and includes a burst of cardio.

How? Hold a dumbbell in one hand. Squat,keeping your heels flat, until your backside reaches knee height and the dumbbell almost touches the ground. Push with your legs and lift the dumbbell off the ground. Once it gets to your upper chest, flick your hand and elbow under to catch it at your chest. Bend your knees to take this dynamic load away from your back. Perform another small squat and, as you come up, press the dumbbell overhead until your arm is straight (pictured). Do all the reps on one arm, then switch.

Sets and reps: 2-5 sets of 8-15 each side

Why? A new twist on the squat.

How? Feet shoulder-width apart, hold a plate in both hands about 30cm from your chest, either like a steering wheel or horizontal (pictured). Squat, keeping your weight through your heels. Pause at the bottom and push back up.

Sets and reps: 2-5 sets of 8-20.