Increasing Your Progesterone, Naturally

Progesterone is a key hormone in the body, especially important for women's health. It plays a vital role in regulating the menstrual cycle, supporting pregnancy, and maintaining overall hormonal balance. Ensuring adequate levels of progesterone can significantly enhance well-being. Let's dive into why this hormone is essential and how you can naturally boost its levels.

Why Maintaining Adequate Progesterone Levels is Important

1. Menstrual Cycle Regulation: Progesterone is crucial for regulating the menstrual cycle and ensuring regular patterns.

2. Pregnancy Support: It prepares the uterine lining for embryo implantation and helps maintain a healthy pregnancy.

3. Hormonal Balance: Progesterone balances oestrogen levels, preventing issues such as premenstrual syndrome (PMS) and menopausal symptoms.

4. Mood Regulation: It has a calming effect, influencing neurotransmitters that stabilise mood and promote emotional well-being.

5. Sleep Quality: Progesterone can improve sleep patterns and quality due to its sedative effects.

6. Skin health: By encouraging collagen production and helping regulate oil (sebum) levels, which is part of why some women notice clearer, calmer skin when their progesterone is well-balanced and more breakouts or dullness when it's low.

7. Bone Health: Progesterone supports the maintenance and development of bone tissue, helping prevent osteoporosis.

8. Heart Health: It promotes cardiovascular health by supporting blood vessel elasticity and potentially managing blood pressure levels.

The Role of Chronic Stress

Progesterone is made from the same building block as cortisol. When your nervous system is stuck in fight-or-flight, your body prioritises stress hormones over reproductive ones. This is why chronic stress, over-exercising, under-eating, and constant hustle can quietly tank progesterone even if your diet looks "clean" on paper. Feeling safe in your body isn't woo, it's physiology. Rest, downtime, and nervous system regulation are essential for healthy hormones.

Top Nutrients to Support Progesterone Levels

Incorporating specific nutrients into your diet can help boost progesterone levels naturally. Here are some key nutrients and their sources:

• Eggs: a source of choline and cholesterol, which is the raw material your body uses to make all steroid hormones, including progesterone.

• Beef spleen and liver (I use Cell Squared capsules): nutrient-dense organ meat providing B vitamins, iron, and vitamin A in their bioavailable forms.

• Wild-caught sardines and salmon: omega-3s and vitamin D, both linked to healthy hormone signalling.

• Oysters and beef: two of the richest food sources of zinc, which your ovaries need to support ovulation and the corpus luteum (the structure that actually produces progesterone after ovulation).

• Chicken: a good source of vitamin B6, which supports the enzymes involved in progesterone production and has been studied for easing PMS symptoms.

• Sweet potato and avocado: sources of the vitamins and healthy fats your body draws on for hormone production and blood sugar stability.

• Extra virgin olive oil:  a source of healthy fats and antioxidants; adequate dietary fat intake is needed for cholesterol-based hormones like progesterone.

• Walnuts, pumpkin seeds, and cacao: magnesium-rich foods. Magnesium supports the stress response and has been studied for easing PMS and supporting luteal phase symptoms.

• Wild berries and pomegranate: antioxidant-rich fruits that support overall hormonal and reproductive health.

Why We Need Fat

Your sex hormones, including progesterone, are made from cholesterol. Not eating enough fat means your body doesn't have the raw materials to make them. I see so many women avoid fat because they're worried about putting on weight, but under-eating fat can work against the exact hormone balance they're trying to achieve. This doesn't mean overconsumption of fat, but it means not being afraid of and/or heavily restricting healthy fats.

The Importance of Vitamin D

Vitamin D is essential for converting cholesterol into pregnenolone, the precursor to progesterone. Spending time outdoors in the sunshine (between the hours of 10am-3pm) helps your body produce Vitamin D, which in turn supports progesterone production. Aim for at least 15-20 minutes of sunlight exposure daily, depending on your skin type and local climate.

Lifestyle Factors to Naturally Increase Progesterone Levels

Beyond diet, several lifestyle factors can support healthy progesterone levels:

• Manage Stress: Chronic stress can lower progesterone levels due to the pregnenolone steal. Practices like yoga, meditation, deep breathing exercises, cuddling, warm epsom salt baths, legs up the wall, and adequate sleep can help reduce stress.

• Maintain a Healthy Weight: Excess body fat can disrupt hormone balance. Regular physical activity, weight training, and a balanced diet helps to maintain a healthy weight and muscle mass.

• Avoid Excessive Exercise: While exercise is beneficial, excessive physical activity can lead to hormonal imbalances. Aim for a balanced exercise routine that doesn’t leave you depleted (and make sure you take those rest days!).

• Limit Exposure to Environmental Toxins: Toxins found in plastics, pesticides, and personal care products can act as endocrine disruptors. Opt for natural and organic products whenever possible.

• Consider Herbal Supplements: Herbs like chasteberry (Vitex) and maca root are known to support hormonal balance. Consult with a qualified nutritionist before starting any new supplements.

• Stay Hydrated: Proper hydration is essential for overall health and can aid in the body’s hormonal regulation.

• Reduce alcohol: alcohol is processed by the liver, which is also responsible for clearing excess hormones. Less alcohol means less competition for that detox pathway. It will also help to lower inflammation in your gut and boost sleep quality.

Oestrogen Dominance and Its Impact on Progesterone Levels

Oestrogen dominance occurs when the body has too much oestrogen in relation to progesterone. This imbalance can decrease progesterone levels and lead to symptoms such as PMS, weight gain, bloating, and mood swings. Here are some strategies to balance oestrogen levels:

1. Dietary Choices:

   • Cruciferous Vegetables: Foods like broccoli, cauliflower, Brussels sprouts, and kale support the liver in metabolising oestrogen.

   • Fibre-Rich Foods: PHGG, nuts/seeds, fruits, and vegetables promote regular bowel movements, helping to eliminate excess oestrogen from the body.

   • Flaxseeds: Contain lignans that can help balance oestrogen levels. Aim for 2 tablespoons of ground flaxseed per day.

2. Regular Bowel Movements: Ensuring regular bowel movements is crucial for eliminating excess oestrogen. Fibre-rich foods and staying hydrated support digestive health. Other ways to help get things moving include aloe vera juice, PHGG, slipery elm, castor oil packs, and magensium citrate.

3. Supporting Liver Health:

   • Hydration: Drink plenty of water to help the liver process and eliminate toxins.

   • Antioxidant-Rich Foods: Berries, green tea, and leafy greens support liver function.

   • Avoid Toxins: Reduce exposure to environmental toxins found in plastics, pesticides, and personal care products.

By incorporating these nutrients and lifestyle changes, you can support your body’s natural production of progesterone and promote overall hormonal health. Keeping your progesterone levels balanced is not only crucial for specific functions like menstrual cycle regulation and pregnancy support but also for maintaining mood, bone health, cardiovascular health, and sleep quality. Nourish your body naturally and enjoy the benefits of balanced hormones.

This post is general information and isn't a substitute for individualised advice.