Progesterone is one of the most important hormones in the female body. Any imbalances in progesterone levels can create havoc with a woman’s menstrual cycle, her fertility and even affect her emotional health. In this article, we tell you how to overcome low progesterone levels naturally. 

Functions of Progesterone

Some of the most important functions of progesterone in the body are:

  • It helps support a healthy fetus development
  • Regulates the monthly menstrual cycle and prepares the body for pregnancy
  • Helps support pregnancy by maintaining the uterine lining
  • Prevents secondary sexual development
  • Increase libido around ovulation
  • Protection against various forms of cancer like breast and ovarian cancer

Potential problems with low progesterone levels

Low levels of progesterone result in abnormal menstrual cycles or difficulty in conceiving because the progesterone does not trigger the proper environment for a conceived egg to grow in. Women with low progesterone levels who do succeed in getting pregnant are at higher risk for miscarriage or pre-term delivery, as the hormone helps sustain the pregnancy.

Signs of low progesterone include :

  • Abnormal uterine bleeding
  • Irregular or missed periods
  • Spotting and abdominal pain during pregnancy
  • Frequent miscarriages
  • Mood swings, anxiety, fatigue
  • Low sex drive and disturbed sleep

In addition, low progesterone levels can cause estrogen levels to spike, which can decrease sex drive, contribute to weight gain, or cause gallbladder problems. The dominance of estrogen also leads to mood swings, depression, PMS, fibroids, breast tenderness, and even cancer. 

How to test progesterone levels

A Progesterone Test (PGSN), is a simple blood test that helps to determine your progesterone level. Another way of determining imbalance in hormone is to do a saliva panel test which measures the active progesterone available to stimulate the body.

“Normal” level of progesterone depends on your age.  It takes into consideration whether you are pregnant or whether you are in your menstrual cycle. The level of this hormone can fluctuate even in a single day. 

Benefits and risks of natural progesterone

Benefits of progesterone include :

  • Possible protective effect against endometrial cancer
  • Reduced side effects in comparison to synthetic progesterone
  • Decreased pre-menopausal symptoms

There are also potential risks in using natural hormone products. These can include medical conditions like:

  • Blood clots
  • Deep vein thrombosis
  • Stroke
  • Gallbladder issues
  • Uterine cancer

Regardless of whether natural or synthetic, progesterone does cause certain side effects like:

  • Weight gain
  • Fatigue
  • Mood swings
  • Headaches
  • Bloating
  • Irritation at the application site
  • Breast tenderness
  • Blurry vision

What to do about low progesterone level?

Progesterone levels do not go out of balance by themselves. The body just does not stop producing progesterone and as such, there is always an underlying reason for its decrease.

Commonly problems in adrenal, digestive system and detox pathways are the main causes for triggering progesterone deficiency.

It is not necessary for you to exhibit any symptoms of low progesterone. However, if you are trying to conceive or facing difficulties with irregular and abnormal menstruation, hormone therapy can be helpful. In case of severe menopause, progesterone is given in combination with estrogen to help ease hot flashes, night sweats, and vaginal dryness.

Treatment options for progesterone supplementation include:

  • Creams and gels, which can be used topically or vaginally
  • Suppositories, which are commonly used to treat low progesterone that causes fertility problems
  • Oral medications, like Provera

Hormone therapy may increase the risk of heart attack and stroke, blood clots, gallbladder troubles, and certain types of breast cancer. So you need to consult carefully with your doctor who may advise against this if you have a history of breast cancer, endometrial cancer, liver disease, blood clots, or stroke.

Overcome Low Progesterone Levels Naturally

 Some foods help stimulate the body’s production of progesterone. These are: 

  • Beans
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Kale
  • Nuts
  • Pumpkin
  • Spinach
  • Whole grains

Micronutrients that help increase progesterone levels

The following micronutrients do not contain progesterone but provide an environment needed by the body to elevate progesterone levels

  • Vitamin C: Research shows that vitamin C can help improve progesterone levels. Good sources of this vitamin are oranges, papaya, strawberries, sweet potato, kiwi and pumpkin. Veggies like broccoli, Brussel sprouts and tomatoes also provide substantial quantities of vitamin C.
  • Zinc: This is an important mineral which is essential for the body for both skin and immunity and it helps stimulate progesterone production. Oysters, shrimp, lamb, pumpkin and cashew nuts are some of the natural sources of zinc.
  • Magnesium: This mineral helps to preserve progesterone levels by keeping you calmer. Cashews, leafy greens like kale, pumpkin seeds, lentils, legumes, whole grain brown rice are rich in magnesium. 
  • Vitamin E: This can be found in good amount in sunflowers seeds, almonds, and hazelnut.
  • Vitamin B6: The B vitamins help fight stress and reduce estrogen dominance while its supplements help boost progesterone production. Banana, walnuts, spinach, chicken, sweet potato and beans provide this.
  • Good cholesterol: This is needed by the body to make pregnenolone which then goes on to make progesterone. Red meats, coconut oil, olives and olive oil, eggs, and yogurt are sources of good cholesterol.
  • Sulfur: Foods like broccoli, cabbage, cauliflower, and Brussels sprouts help detox the liver which in turn reduces estrogen dominance impacting the hormonal balance in a good way.
  • Fiber: Fiber helps with bowel movements and evacuation of metabolized hormones which prevent progesterone from doing its work. Flaxseed, quinoa, oats are some fiber-rich foods.

 

Progesterone and estrogen ratio

Another way to improve the progesterone level is to lower estrogen level in the body so that progesterone-estrogen ratio is increased. During menopause the progesterone level falls, making the body estrogen dominant. In such cases rather than increasing progesterone, we can work at reducing estrogen levels in the body to bring about a balance. Foods which help in doing so include:

  • Bananas
  • Cabbage
  • Shellfish
  • Walnut

Lifestyle changes which can boost progesterone level in the body

There are some lifestyle changes that a woman can bring about to balance her progesterone level. They are:

  • Maintaining a healthy body weight:  This does not mean that more progesterone will get produced in the body, but excess weight results in an increase in estrogen levels leading to an imbalance in hormones.
  • Reducing stress:  Stress plays havoc with the body and it triggers the kidneys into converting progesterone into cortisol. Relaxation exercises, meditation, listening to music are some of the ways to reduce stress in the body.
  • Refraining from over exercising: Though exercise is extremely important for a fit and healthy body, over exercising stresses the body out. This leads to release of more stress hormone, cortisol, and a decrease in levels of progesterone in the body.

More ways to increase natural progesterone

  • Crinone and Prometrium gel and capsules are made from a natural compound called diosgenin.
  • Products made from soybeans or a wild and inedible Mexican yam called Diascorea villosa are marketed as natural forms of progesterone. These products are available over the counter as a topical or vaginal cream or as capsules.
  • Herbs and supplements like chasteberry and evening primrose oil can help raise progesterone levels.
  • Acupuncture has been shown to increase implantation and decrease pregnancy loss if done early and regularly during pregnancy. Just be sure to get your doctor’s nod before trying this.

It is important to remember that the FDA does not test herbs and supplements in the same way as prescription medications. Keeping all this in mind, it is essential to take into consideration that still more research needs to be done on the use and safety of natural progesterone. Due to the lack of evidence supporting their use, it is essential to speak with a doctor before beginning any hormone products.

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