Estrogen gets all the glory when it comes to hormones but Progesterone is an unsung hero. I often describe Progesterone as the “sweetheart” hormone. Progesterone is the sleep through the night, feel peaceful, and calm hormone.
Progesterone, like estrogen, is produced by the ovaries as well as the adrenal glands. It is more common for progesterone to plummet in perimenopause than estrogen. This happens at a time when we need it more than ever! The most common reason that Progesterone declines so much in this delicate time is stress!
Other causes of low Progesterone include hypothyroidism, PCOS, nutrient deficiencies, Estrogen dominance, and Birth Control Pills.
How stress “steals” your progesterone:
Progesterone is a crucial building block for producing hormones. It is converted into cortisol, the stress hormone, by the adrenal glands. Chronic stress causes cortisol to be used up faster, resulting in less progesterone being available for other purposes. This is called “pregnenolone steal”, and it can intensify symptoms.
Symptoms of low Progesterone
- Anxiety, depression, irritability
- Insomnia
- Weight gain
- Headaches
- Irregular cycles
- Low libido
- Sagging skin
- Adult acne
- Fluid retention
- Hot flashes, night sweats
Boost Your Progesterone Naturally
If your symptoms are hijacking your life, you may benefit from Bio-Identical Progesterone Therapy. Many women report an improvement in symptoms in as little as 3 days! To determine your need for therapy you need to take the following action steps:
- Book an Initial New Patient Appointment here
- Complete Female Hormone Panel- this comprehensive test will determine your levels and dosage that are unique to you. It will also identify any issues in other hormones such as Estrogen, Testosterone, Cortisol, and DHEA as well as all of the thyroid hormones (TSH, Free T4, Free T3, and Thyroid antibodies).
In the meantime, start on the following 3 therapies that have been shown to boost Progesterone:
- Fem Guard and Balance – Take 2 capsules daily with food
- Magnesium Breakthrough – Take 2 capsules at bedtime
- P5P (Activated B6) – Take 2 capsules per day with food
Focused Nutrition for Optimal Progesterone:
Include healthy fats daily-
- avocado or avocado oil
- whole nuts and seeds
- olive oil
- fatty fish like salmon or sardines
- eggs
- coconut oil
- grass-fed butter
Eat foods rich in nutrients that support Progesterone production-
Zinc-rich foods include:
- Oysters and shellfish
- Beef and lamb
- Chickpeas
- Pumpkin seeds
- Yogurt
- Oatmeal
- Mushrooms
Foods with magnesium include:
- Almonds
- Spinach
- Black beans
- Avocados
- Dark chocolate
- Yogurt
- Edamame
Foods with vitamin B6 include:
- Salmon
- Chicken breast
- Potatoes
- Bananas
- Spinach
- Pistachios
- Avocado
Foods with vitamin C include:
- Red bell peppers
- Oranges
- Strawberries
- Broccoli
- Tomatoes
- Kiwi
- Brussel sprouts
Foods rich in selenium include:
- Brazil nuts
- Oysters
- Tuna
- Eggs
- Mushrooms
- Spinach
- Broccoli
Seed Cycling – Seed cycling has long been used to support women’s hormones by supplying them with the nutrients they need at specific cycle phases.
Seed Cycling Overview
- Follicular Phase – Ovulation (Days 1-14): eat 1-2 tablespoons each of raw, fresh ground flaxseeds and pumpkin seeds
- Ovulation-Luteal Phase (Days 15-28): eat 1-2 tablespoons each of raw, fresh ground sunflower and sesame seeds
Lifestyle Factors to Support Progesterone
- Prioritize sleep- aim for 7-9 hours per night
- Move your body- 150 minutes of exercise per week is the goal for healthy Progesterone
- Manage stress- pause and reflect on the level and types of stress in your life. Reduce and eliminate unnecessary stressors like your life depends upon it! Stress will continue to sabotage your life until you make changes that support your health.
If your symptoms are hijacking your life, you may benefit from Bio-Identical Progesterone Therapy. Many women report an improvement in symptoms in as little as 3 days! To determine your need for therapy you need to take the following action steps: