Progesterone: the zen hormone that keeps us feeling calm, collected, and ready to tackle whatever life throws our way. When progesterone is flowing through our veins, we feel like we could conquer the world (or at least our to-do list). But when it’s out of balance, we’re left feeling like a tightly-wound ball of stress. Fear not, my friends, because today we’re going to explore the wonderful world of progesterone and how to boost this hormone naturally. So, take a deep breath, find your happy place, and let’s get our progesterone on!
The roles of progesterone
When I’m teaching in the college or educating my clients, I often refer to Progesterone as the “Zen hormone” due to its calming and relaxing effects on the body. It is a naturally occurring hormone produced in the ovaries, testes and adrenal glands that plays an important role in a woman’s menstrual cycle and overall reproductive health. Progesterone works in concert with estrogen to regulate the menstrual cycle. It is also responsible for preparing the uterus for pregnancy as well as maintaining a healthy pregnancy. Sorry estrogen, but when it comes to ruling the female body, progesterone reigns supreme.
In men, progesterone plays a role in the production of sperm and the regulation of libido. It is also involved in the production of testosterone and can help to balance levels of this hormone in the body. But progesterone has important functions outside of reproduction for both men and women. It can act as a natural anti-inflammatory, helping to reduce swelling and inflammation in tissues throughout the body. Progesterone can also promote healthy bone growth and may be useful in preventing osteoporosis. Additionally, it has been shown to have a calming effect on the brain, which can help to reduce anxiety and promote better sleep. Progesterone helps to regulate the body’s stress response, which in turn can promote feelings of calm and well-being. If you’ve ever been pregnant, you know what I’m talking about! Pregnancy can be a rollercoaster ride of emotions, but with a little help from progesterone, we can experience pregnancy zen. So, let’s all give a round of applause to our trusty hormone sidekick, without whom we might be crying into our pickles and ice cream all day long.
“In experiments, progesterone was found to be the basic hormone of adaptation and of resistance to stress. The adrenal glands use it to produce their anti-stress hormones, and when there is enough progesterone, they don’t have to produce the potentially harmful cortisone. In a progesterone deficiency, we produce too much cortisone, and excessive cortisone causes osteoporosis, aging of the skin, damage to brain cells, and the accumulation of fat, especially on the back and abdomen.
Experiments have shown that progesterone relieves anxiety, improves memory, protects brain cells, and even prevents epileptic seizures. It promotes respiration, and has been used to correct emphysema. In the circulatory system, it prevents bulging veins by increasing the tone of blood vessels, and improves the efficiency of the heart. It reverses many of the signs of aging in the skin, and promotes healthy bone growth. It can relieve many types of arthritis, and helps a variety of immunological problems.
Ray Peat (Source)
One of the most important things to understand about progesterone is that it is primarily produced during ovulation. The corpus luteum, which is a gland that forms in the ovary after ovulation, is responsible for producing progesterone. This is why ovulation is so crucial for maintaining healthy progesterone levels. If you’re not ovulating, you’re not producing progesterone ladies! Check out my other blog post here to get the lowdown about ovulation.
So what happens if you don’t have enough progesterone?
Symptoms of low progesterone include:
– a luteal phase shorter than 10 days
– spotting before your period
– a low basal body temperature, especially if now in the luteal phase
– low thyroid function
– water retention and weight gain
– fertility issues and miscarriage
– mood swings and anxiety
– insomnia and hot flushes
– low sex drive, vaginal dryness and fatigue
– cyclical headaches
– arthritic/ joint pain
If you’re experiencing some of the symptoms above and would like some help to resolve them, I would love to talk to you: click here to book a free 30 minute discovery call with me and let’s see how a bespoke nutrition and lifestyle plan can help you flourish!
How do I improve progesterone levels naturally?
Eat enough – and regularly. One of the best ways to improve progesterone levels naturally is to nourish yourself with the right nutrients and energy. I often see women eating so erratically; skipping meals (especially breakfast), and having a light lunch and their mai meal at night. Frontloading your day with a balanced, protein rich breakfast and a substantial lunch will not only set you up with fuel for the day, but will also send a message of safety to your body which in turn will optimise progesterone production.
Our bodies need a whole host of different vitamins and minerals to produce progesterone, including: potassium, sodium, copper, magnesium, zinc and vitamins A, E, and C. So eating a balanced diet that includes these nutrients is essential for maintaining healthy progesterone levels. Include seasonal organic fruits and easy to digest vegetables into your daily diet, and mineral rich foods such as wild caught fish and shellfish, as well as nutrient powerhouse proteins such as liver, oysters, eggs and good quality dairy (if tolerated). Healthy fats are also really important for sex hormone production, as cholesterol is the backbone of all our sex hormones – include olives, avocados, oily fish, organic egg yolks, dairy and coconut oil. Bee pollen is also a great superfood for hormonal health.
Another important factor in progesterone production is sleep. Getting enough restful sleep is crucial for maintaining hormone balance and overall health. Studies have shown that women who get enough sleep have higher progesterone levels than those who do not. In a prospective study of 259 regularly menstruating women, for every hour increase in daily sleep duration, luteal phase progesterone levels increased by 9.4% So if you’re staying up late working, scrolling on your phone or watching TV, or if you have erratic sleeping patterns or are struggling to get or stay asleep, make this a priority!
Next, evaluate your blood sugar balance. Yes, I’m going there again – you know how I always say that hormonal balance and blood sugar balance go hand in hand. This applies here too. Katharina Dalton, a pioneering hormonal health expert, observed that there is a connection between progesterone and blood sugar. She found that when blood sugar levels are balanced, progesterone production is optimized. This is why it’s important to maintain stable blood sugar levels by ensuring we are eating 3 balanced meals a day (with protein, carbs and fat at each meal), and avoiding foods which will negatively impact our blood sugar such as ultra processed foods, caffeine on an empty stomach and sorry to say – alcohol – click here to read more about how alcohol can negatively impact our hormones.
“Progesterone receptors could not transport molecules of progesterone to the nucleus of cells in the presence of adrenaline. The usual time for adrenaline release to occur is when the blood- sugar level drops.”
Katharina Dalton ‘The PMS Bible’
Get outside into natural daylight.
In our modern world, we spend so much time indoors, in front of artificial light. This can not only disregulate our circadian rhythm, impacting our sleep and blood sugar balance, but it can also negatively impact our hormones. You see, in the morning, when the sun rises, our cortisol levels rise gently in line with the sun, with a peak at solar noon. If we wake up and immediately go on our phones, our brain will think ‘oh it’s midday!’ and cortisol levels will skyrocket…at the expense of progesterone. Can you swap your morning habit of checking your phone to stepping outside and getting your eyes to see natural daylight first thing? You don’t need to be out there for hours, even one minute is better than nothing! Ideally 10-15 minutes at sunrise and UVA rise. Minimise artificial light at night as much as possible by dimming the lights or using blue light blocking devices. Your body will align with the solar pattern and your hormones will follow suit.
Now Listen up, folks – we need to talk about bowel movements. Yes, that’s right.. It’s not the sexiest topic, but let’s face it, having a daily bowel movement is crucial for optimal health. And if you’re on a mission to boost your progesterone levels, it’s even more important. You see, when we don’t eliminate waste regularly, our body can reabsorb excess estrogen, which can throw our hormones out of whack faster than you can say “constipation.” So, if you want to keep your progesterone levels in check, make sure you’re having daily bowel movements. Your hormones will thank you. But what if you’re struggling in the bathroom department? Fear not, because there are a number of things you can do to get things moving again. From eating more food, increasing hydration and mineral status, to incorporating movement into your daily routine, there are plenty of natural ways to get those bowels back on track.
Finally, and ONLY once you’ve implemented all the foundations and are strill struggling, consider looking into supplements such as vitamin B6 and vitex tincture. Vitamin B6 is absolutely essential for the development of the corpus luteum – this gland is produced in the ovary after the egg has been released and it is what makes the hormone progesterone. Research has shown that women who have higher levels of vitamin B6 in their blood have reduced miscarriage rates by 50%. You can get b6 from foods such as oily fish, egg yolks, organ meats, carrots and brewer’s yeast, but a supplement may be helpful in addition for restoring low progesterone levels. Vitex, also known as chasteberry, has been traditionally used to support hormonal balance Studies have found that vitex can be effective in helping to regulate menstrual cycles, improve premenstrual symptoms and optimise fertility.
If you suspect that you have low progesterone levels, it’s important to test your levels 5-7 days after ovulation. This is when progesterone levels should be at their highest. If your levels are low, it’s a good idea to work with a nutritional therapist who can help you to identify any deficiencies and make recommendations for dietary and lifestyle changes, and help you get your health on track in a way that’s tailored to your unique needs. If you would like to have a one-to-one chat with me, then click here to book a free 30 minute discovery call with me and let’s discuss how a bespoke nutritional plan can help your hormones flourish!
Resources:
https://raypeat.com/articles/articles/three-hormones.shtml
https://academic.oup.com/jcem/article/96/4/E614/2720877
https://academic.oup.com/jcem/article/104/6/2184/5288757
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4402098/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8764829/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7054152/
