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Progesterone's role in the body -

Progesterone plays an important role in the female body. Its function is in the name, as "pro" means to promote, and "gesterone" refers to gestation.

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Progesterone's role in the body -

Gestation is another word for pregnancy, so in other words it's a reproductive hormone that is needed to maintain a healthy pregnancy. But that's not all.

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Corpus luteum -

Progesterone is produced by the corpus luteum. The corpus luteum is the transformed follicle that releases an egg during ovulation.

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Peak progesterone -

If you do not become pregnant during your cycle, progesterone still peaks. Towards the end of your cycle, it begins to dip again: signaling that menstruation is approaching.

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Fluid retention -

The regulation of fluid levels in the body is affected by progesterone. In rare cases, decreased progesterone levels can lead to weight gain and breast tenderness.

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Estrogen dominance and heavy periods -

Low progesterone causes estrogen dominance. This leads to overgrowth of the lining of the womb (endometrium), which causes heavy periods.

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What does low progesterone look like? -

When levels of progesterone are low, you might experience symptoms including a low sex drive, hot flashes, migraine headaches, mood changes, anxiety, and irregular or absent periods.

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Fertility issues -

Fertility issues such as difficulty conceiving, or experiencing multiple miscarriages, are also symptomatic of low progesterone levels.

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Fertility issues -

Based on these symptoms, if you think your progesterone is low, a blood test can determine your levels. Consult your doctor to confirm if it's the case.

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Menopause -

During menopause, levels of both estrogen and progesterone drop. Progesterone reduces the symptoms of menopause, including night sweats, hot flashes, anxiety, and insomnia. Taking progesterone also significantly reduces the risk of uterine, cervical, and vaginal cancer in women on hormone replacement therapy (HRT).

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Increase progesterone naturally -

Luckily, there are plenty of foods—such as citrus fruits—as well as a number of lifestyle changes that can be made to boost your levels of progesterone naturally.

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Healthy fats -

Healthy fats help the body produce hormones. This is because sex hormones such as progesterone are made from protein, fat, and cholesterol.

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Healthy fats -

The body needs a steady supply of fats to optimize hormone production. Fatty fish (such as salmon), nuts, olives, avocado, seeds, and coconut are examples of unsaturated and saturated fats you should add to your diet.

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Nuts and seeds -

Nuts and seeds are some of the best foods for raising progesterone. This is because they are rich in zinc and magnesium.

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Pituitary function -

Both zinc and magnesium help the pituitary gland function. The pituitary is responsible for the production of several hormones that regulate the menstrual cycle.

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Progesterone levels -

Almonds, cashews, walnuts, sunflower seeds, and pepitas will help keep your ovulation on track, to ensure your progesterone levels remain healthy.

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Chocolate -

Dark chocolate—containing cocoa solids of at least 70%—is a rich source of magnesium. It's believed this is the reason why some women crave it before they get their period.

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Chocolate -

The magnesium in chocolate comes from the raw cacao form, which is why the darker the chocolate, the better it is for you.

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Chicken -

Chicken is a complete, lean protein. It contains all nine essential amino acids, which are especially important for the production of progesterone.

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Blood circulation -

The body needs amino acids to function, and cannot make them by itself. L-arginine, found in chicken, increases blood circulation, ensuring the ovaries can function at their best all the way through your cycle.

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Oats -

Oats are a strong, plant-based protein source. They are higher in protein than most grains, containing all nine amino acids.

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Amino acids -

Despite their amino acid content, they are not a complete protein. But by adding other incomplete proteins to your meal (such as nuts or seeds), you can make them complete.

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Maintain a healthy weight -

Estrogen dominance is a common cause of weight gain. However, in those who are overweight, losing weight can bring hormones back into balance. Try to keep your BMI within the healthy range.

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Don't overdo exercise -

Overexercise can lead to an increase in production of the stress hormone cortisol. Cortisol 'steals' resources in the body that are used to form progesterone. Practicing gentler forms of exercise will help keep you in shape without spiking cortisol levels too high. Jogging, hiking, swimming, yoga, strength training, dancing, and cycling are good exercises to try.

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Stress reduction -

Keeping cortisol in check isn't limited to exercise, of course. Busy lifestyles can also cause cortisol to spike, so it's important to practice stress reduction techniques to find mental and emotional balance.

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Cut down on caffeine -

People who consume more than four or five cups of coffee could experience high levels of cortisol, too. Limiting your caffeine to between 200-400 mg per day is best if you're trying to boost your progesterone.

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Blood sugar levels -

High blood sugar levels cause the body to produce more insulin, which it can become resistant to over time. This, in turn, can lead to weight gain and an increase in stress hormones. If you have symptoms of low progesterone, keep an eye on your blood sugar levels.

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Chaste berry (aka Vitex) -

Chaste berry has been used throughout time as a herbal remedy for hormonal health conditions. It's believed to work by supporting the pituitary gland, helping regulate progesterone levels.

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Magnesium -

While some foods are rich in magnesium, if you're running low you might want to consider supplementing with a highly bioavailable form such as magnesium bisglycinate.

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B vitamins -

B vitamins, in particular B6, are important to support female reproductive health. B6 can help raise levels of progesterone naturally, and reduce the symptoms of PMS.

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Vitamin C -

Vitamin C stimulates the production of progesterone, and research has shown women who take vitamin C have increased levels of progesterone in their systems.

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Acupuncture -

Some research suggests acupuncture can be beneficial in increasing both estrogen and progesterone, as a complementary, holistic therapy.

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Massage -

Massage can be supportive in reducing stress and promoting relaxation, both of which keep levels of cortisol in check.

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Chiropractic care -

Chiropractic care can be used to boost circulation, which is supportive of the reproductive system and hormone transport around the body. Although not a direct 'cure,' it can support well-being via pain reduction, to the benefit of hormone health.

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Overall well-being -

Progesterone is an important hormone and when it’s out of balance, it can affect your health, menstrual cycle, and overall well-being. If you suspect you have low progesterone levels, contact your primary care doctor or OB/GYN to confirm a diagnosis.

Sources: (Medical News Today) (Healthline) (Family Medicine Austin) (Mira Fertility Tracker)

See also: Which hormonal body type are you?

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