Hi Sarai
you could try oestrogel, it is an oestrogen 'gel', as such you can titrate the dose much more easily. It is a gel you apply to arms/shoulders/inner thighs every day, usual dosage around 2 pumps but there is women taking one pump or one and a half etc...
Have a look at the 'oestrogel/utrogestan' thread (quite long but very good reading material)
For progesterone: the utrogestan can be taken orally AND vaginally, however I am not sure if you would like to have it vaginally every day....I would find this a nuisance (every day), so then the other option is for continuous oral progesterone (which you said you would not want..oral) or a Mirena coil, not sure if any other options, others can chip with this info of course.