What is Progesterone?
Progesterone is one of the hormones that plays a vital role in our menstrual cycle and early pregnancy. After ovulation, progesterone rises, and thickens the uterine lining in preparation for a fertilized egg. If an egg isn’t fertilized, progesterone levels decrease and the lining is shed and your period starts.
If an egg is fertilized, progesterone levels stay high, helping to keep the lining that provides nutrients until the placenta forms. Progesterone continues to rise during pregnancy to stop more eggs from being released.
Progesterone is also the hormone that keeps you feel calm and relaxed, it helps in the production of a neurotransmitter called GABA. GABA helps with sleep and mood. If your progesterone is low you might notice you’re more anxious and having trouble sleeping and experiencing some of those common PMS symptoms!
Signs of Low Progesterone
Low progesterone can manifest in several ways, including:
- Spotting before or after your period
- Heavy or painful periods
- PMS symptoms the week before your period, like cramping, irritability, mood swings, and breast tenderness
- Headaches or migraines around your period
- Increased anxiety
- Trouble sleeping
- A history of miscarriage during the first trimester
- Difficulty conceiving
Low progesterone often goes hand in hand with underactive thyroid conditions! As someone with Hashimoto’s, I’ve definitely dealt with a lot of these symptoms. The good news is that there are natural strategies to support healthy progesterone levels.
Natural Ways to Boost Progesterone
Add in progesterone supporting vitamins and minerals into your daily meals
Vitamin B6 – Focus on eggs (especially the yolks), poultry, seafood, carrots, sweet potatoes, and soaked beans (this gets rid of phytates that can block nutrient absorption).
Vitamin C – Include bell peppers, citrus fruits, broccoli, kiwis, strawberries, and potatoes.
Magnesium – Incorporate nuts and seeds, avocados, tofu, dark chocolate, beans, legumes, and leafy greens into your diet.
Zinc – Add oysters, meat, poultry, nuts, seeds, and legumes for a boost in zinc.
Vitex or Chaste Tree Berry can be a wonderful herb to add into your routine, it can help balance out progesterone and estrogen and ease PMS symptoms. This herb can be found in tea form, as a tincture or capsule supplement. Always check with your practitioner before starting with herbs in concentrated doses like a tincture or capsule.
Stress Management – High-stress levels can impact hormone balance. Incorporate techniques like meditation, deep breathing exercises, listening to music, taking a bath or your favorite way to decompress after a long day.
Daily Movement – Regular exercise not only improves overall health but can also help regulate hormones.
Focus on Sleep – Make sure you get restful, quality sleep. A bedtime routine is so helpful in getting the body relaxed and ready for sleep.
Supporting healthy progesterone levels can be as simple as making a few dietary changes and prioritizing self-care practices. As a holistic nutritionist, I’m here to support you in making meaningful changes to your diet and lifestyle on your journey to healthy menstrual cycles and fertility. Let’s make this journey a little easier and a lot more nourishing!
Looking for more support? Book a free 15 minute call so we can talk about how I can help you feel your best!
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