Reviewed By: Dr. Usha Brindhini, fertility specialist at Ferty9 Fertility Clinic, Kukatpally
Hormones are chemical messengers that impact several biological processes, including digestion and sleep-wake cycles. In females, progesterone and estrogen are the two sex hormones, and their primary roles include promoting conception and controlling menstruation.
The term progesterone means “promoting gestation,” yet this steroid hormone is much more than just a gestational agent. In addition to being a crucial physiological component of the menstrual cycle and pregnancy, progesterone is also needed as a steroidogenic precursor of other hormones, including testosterone, cortisol, aldosterone, and estradiol.
What is Progesterone, and Why is it Important?
Hormones are chemical messengers that instruct your body on how to function. Progesterone is a vital hormone for the reproductive system. Progesterone stimulates menstruation and helps women sustain the early phases of pregnancy. It thickens the lining of your uterus, facilitating the implantation of a fertilized egg. Throughout pregnancy, progesterone levels keep increasing, and high amounts of progesterone keep your body from ovulating.
Additionally, it inhibits uterine contractions, preventing premature labor. Lastly, progesterone aids in the preparation for breastfeeding. Progesterone has a crucial role in sustaining the early stages of pregnancy; thus, low levels may make it more difficult for you to conceive and increase the chance of miscarriage.
Symptoms of Low Progesterone Levels
Progesterone is essential for uterine health throughout pregnancy. As a result, the loss of this steroid hormone is a significant source of concern, as it is associated with miscarriage and pre-term labor. Low progesterone levels can impair both menstruation and fertility. Low progesterone levels can affect your body in various ways, sometimes creating visible symptoms. The symptoms of low progesterone affecting menstruation include:
- Irregular menstrual cycles
- Difficulty conceiving.
- Mood swings, anxiety, or depression
- Trouble sleeping.
Low levels of progesterone can make it difficult to stay pregnant since it preserves your uterine lining during pregnancy, allowing the fetus to develop. Low progesterone puts you at risk for pregnancy issues like
- Miscarriage.
- Pre-term labor.
Periods and ovulation may become irregular as a result of low progesterone levels. Thus, progesterone plays a vital role in women’s health right from puberty till menopause.
Natural Ways to Increase Progesterone Levels
According to the World Health Organization (WHO), women globally suffer from infertility. Many of them have hormonal abnormalities. A healthy and successful pregnancy requires a balance of reproductive hormones, especially progesterone. How to increase progesterone ? A single treatment cannot raise progesterone levels. On the other hand, some lifestyle modifications can affect hormone levels and indirectly demonstrate how to increase progesterone levels and menstrual function.
Natural Progesterone Foods to Include in Your Diet
Food does not contain progesterone. Some people believe certain foods can help the body create more progesterone naturally or regulate estrogen levels. Foods include beans, broccoli, cabbage, brussels sprouts, cauliflower, kale, almonds, pumpkin, and spinach. Avocados, seeds, almonds, and olive oil are all abundant in good fats, which help to maintain hormonal balance. Consume zinc and magnesium-rich foods like beans, shellfish, and dark chocolate to support progesterone production. Certain foods, such as nuts and leafy greens, can help increase progesterone levels naturally . Consume foods rich in vitamin B6, such as potatoes, chickpeas, and bananas, since these help maintain hormonal balance.
How to Improve Progesterone Levels Through Lifestyle Adjustments?
Lifestyle modifications, such as lowering stress and getting enough sleep, can help increase progesterone naturally.
- Excessive stress can increase stress hormones, impacting the ovaries and sex hormones. This is why a person might miss a period when under a lot of stress. Meditation, exercise, and breathing methods can all be beneficial in reducing stress and increasing the progesterone level naturally .
- Adults need 7-9 hours of sleep per night, but many people get significantly less. Prioritizing sleep and maintaining excellent sleep pattern is critical for everyone, particularly those with hormone abnormalities, which can help increase progesterone naturally .
- Maintaining a modest weight does not always raise progesterone levels but can help keep them within a healthy range. Hormonal abnormalities can result from high cortisol levels suppressing progesterone secretion. Regular physical activity can lower cortisol levels and help balance and increase progesterone levels.
Natural Sources of Progesterone Beyond Food
In addition to diet, progesterone can be found naturally in:
- Herbs and Supplements: Maca root, wild yam, and chasteberry (Vitex) are frequently used to promote the production of natural progesterone
- Healthy Fats: Although they are not found in food, essential fatty acids from coconut oil and evening primrose oil help balance hormones
- Exposure to sunlight: Vitamin D from the sun is important for the natural synthesis of progesterone and other hormones.
- Bioidentical progesterone creams: These lotions, which are made from soy or wild yam, give the skin a natural source of progesterone.
How to Balance Progesterone for Optimal Health?
Progesterone balance is crucial for hormonal health, particularly for regular menstruation, fertility, mood stability, and general well-being. Here’s how to maintain ideal progesterone levels naturally:
- Manage Stress
- Prioritize Sleep
- Maintain a Healthy Diet
- Support Liver Health
- Use Herbal Support
If you suspect a hormonal imbalance, speak with your doctor about possible treatment options or supplements.
When Should You Seek Medical Guidance for Low Progesterone?
If you feel you have low progesterone levels, visit a doctor. Low progesterone levels might result in irregular periods, migraines, and problems conceiving.
When to seek medical advice?
- Irregular periods.
- Vaginal bleeding between periods.
- Headaches or migraines.
- Severe depression, anxiety, or other mood disturbances.
- Strong premenstrual symptoms.
- Unexplainable tiredness or fatigue.
- Diminished libido (Sexual desire)
- Increase in weight
- Pregnancy-related spots or cramps
- Delay in getting pregnant
Conclusion
Progesterone is known to play a significant role in female sexual reproduction. They are, however, far more than that. In every body part, they control how the brain, bones, and bodily systems develop. These hormones can be helpful as treatments for menopause, gender-affirming therapy, birth control, and other conditions. Natural progesterone may be a solution for some women to increase their levels without experiencing the negative side effects of synthetic hormones. Many women are interested in increasing their progesterone levels naturally to help with conception and reduce menopausal symptoms.
