What you need to know to get a good night's rest
During menopause, levels of both estrogen and progesterone drop. Progesterone reduces the symptoms of menopause, including night sweats, hot flashes, anxiety, and insomnia. Taking progesterone also significantly reduces the risk of uterine, cervical, and vaginal cancer in women on hormone replacement therapy (HRT).
Progesterone is an important hormone and when it’s out of balance, it can affect your health, menstrual cycle, and overall well-being. If you suspect you have low progesterone levels, contact your primary care doctor or OB/GYN to confirm a diagnosis.
Sources: (Medical News Today) (Healthline) (Family Medicine Austin) (Mira Fertility Tracker)
Keeping cortisol in check isn't limited to exercise, of course. Busy lifestyles can also cause cortisol to spike, so it's important to practice stress reduction techniques to find mental and emotional balance.
Progesterone plays an important role in the female body. Its function is in the name, as "pro" means to promote, and "gesterone" refers to gestation.
If you do not become pregnant during your cycle, progesterone still peaks. Towards the end of your cycle, it begins to dip again: signaling that menstruation is approaching.
Gestation is another word for pregnancy, so in other words it's a reproductive hormone that is needed to maintain a healthy pregnancy. But that's not all.
Progesterone is produced by the corpus luteum. The corpus luteum is the transformed follicle that releases an egg during ovulation.
Low progesterone causes estrogen dominance. This leads to overgrowth of the lining of the womb (endometrium), which causes heavy periods.
The regulation of fluid levels in the body is affected by progesterone. In rare cases, decreased progesterone levels can lead to weight gain and breast tenderness.
Fertility issues such as difficulty conceiving, or experiencing multiple miscarriages, are also symptomatic of low progesterone levels.
Based on these symptoms, if you think your progesterone is low, a blood test can determine your levels. Consult your doctor to confirm if it's the case.
Luckily, there are plenty of foods—such as citrus fruits—as well as a number of lifestyle changes that can be made to boost your levels of progesterone naturally.
Nuts and seeds are some of the best foods for raising progesterone. This is because they are rich in zinc and magnesium.
Almonds, cashews, walnuts, sunflower seeds, and pepitas will help keep your ovulation on track, to ensure your progesterone levels remain healthy.
Both zinc and magnesium help the pituitary gland function. The pituitary is responsible for the production of several hormones that regulate the menstrual cycle.
Dark chocolate—containing cocoa solids of at least 70%—is a rich source of magnesium. It's believed this is the reason why some women crave it before they get their period.
The magnesium in chocolate comes from the raw cacao form, which is why the darker the chocolate, the better it is for you.
Vitamin C stimulates the production of progesterone, and research has shown women who take vitamin C have increased levels of progesterone in their systems.
Chiropractic care can be used to boost circulation, which is supportive of the reproductive system and hormone transport around the body. Although not a direct 'cure,' it can support well-being via pain reduction, to the benefit of hormone health.
B vitamins, in particular B6, are important to support female reproductive health. B6 can help raise levels of progesterone naturally, and reduce the symptoms of PMS.
Some research suggests acupuncture can be beneficial in increasing both estrogen and progesterone, as a complementary, holistic therapy.
While some foods are rich in magnesium, if you're running low you might want to consider supplementing with a highly bioavailable form such as magnesium bisglycinate.
Massage can be supportive in reducing stress and promoting relaxation, both of which keep levels of cortisol in check.
Chaste berry has been used throughout time as a herbal remedy for hormonal health conditions. It's believed to work by supporting the pituitary gland, helping regulate progesterone levels.
High blood sugar levels cause the body to produce more insulin, which it can become resistant to over time. This, in turn, can lead to weight gain and an increase in stress hormones. If you have symptoms of low progesterone, keep an eye on your blood sugar levels.
Overexercise can lead to an increase in production of the stress hormone cortisol. Cortisol 'steals' resources in the body that are used to form progesterone. Practicing gentler forms of exercise will help keep you in shape without spiking cortisol levels too high. Jogging, hiking, swimming, yoga, strength training, dancing, and cycling are good exercises to try.
Despite their amino acid content, they are not a complete protein. But by adding other incomplete proteins to your meal (such as nuts or seeds), you can make them complete.
Estrogen dominance is a common cause of weight gain. However, in those who are overweight, losing weight can bring hormones back into balance. Try to keep your BMI within the healthy range.
The body needs amino acids to function, and cannot make them by itself. L-arginine, found in chicken, increases blood circulation, ensuring the ovaries can function at their best all the way through your cycle.
Chicken is a complete, lean protein. It contains all nine essential amino acids, which are especially important for the production of progesterone.
Oats are a strong, plant-based protein source. They are higher in protein than most grains, containing all nine amino acids.
When levels of progesterone are low, you might experience symptoms including hot flashes, migraine headaches, mood changes, anxiety, and irregular or absent periods.
The body needs a steady supply of fats to optimize hormone production. Fatty fish (such as salmon), nuts, olives, avocado, seeds, and coconut are examples of unsaturated and saturated fats you should add to your diet.
Healthy fats help the body produce hormones. This is because sex hormones such as progesterone are made from protein, fat, and cholesterol.
When it comes to women's reproductive health, we tend to hear a lot about estrogen. But progesterone, the second primary female reproductive hormone, deserves attention, too. A balance must occur between these hormones—which 'talk' to each other—for healthy hormone function overall. If estrogen becomes dominant, for whatever reason, progesterone levels will lower, which can lead to a range of undesirable symptoms. Progesterone is particularly important in the context of menstruation, pregnancy, and menopausal health. Lifestyle changes can help hormone function, and indirectly increase progesterone production.
Intrigued? Click on to discover everything you need to know about progesterone, and how you can boost your levels naturally.
Ways to boost progesterone naturally
Low levels can cause a host of health problems
HEALTH Hormones
When it comes to women's reproductive health, we tend to hear a lot about estrogen. But progesterone, the second primary female reproductive hormone, deserves attention, too. A balance must occur between these hormones—which 'talk' to each other—for healthy hormone function overall. If estrogen becomes dominant, for whatever reason, progesterone levels will lower, which can lead to a range of undesirable symptoms. Progesterone is particularly important in the context of menstruation, pregnancy, and menopausal health. Lifestyle changes can help hormone function, and indirectly increase progesterone production.
Intrigued? Click on to discover everything you need to know about progesterone, and how you can boost your levels naturally.