Low progesterone can cause a range of uncomfortable symptoms like weight gain, mood swings, heavy menstrual bleeding, decreased libido, and even gallbladder problems. When progesterone levels are too low, estrogen often takes over, leading to an imbalance that can disrupt your health and well-being.
Fortunately, there are natural ways to support your body and regulate progesterone levels, using diet, lifestyle adjustments, and some helpful habits. In this post, we’ll dive into the easiest and most effective ways to keep your hormones balanced and feel your best.
1. Foods That Help Balance Progesterone
What you eat can play a huge role in supporting hormone balance. Certain foods contain compounds that may help regulate progesterone and estrogen levels. Here are some of the best foods to include in your diet:
- Citrus fruits (Oranges, Grapefruits, Lemons)
These fruits are rich in naringenin, an antioxidant with a variety of health benefits. Naringenin helps balance estrogen and progesterone levels and also offers anti-inflammatory and immune-boosting properties. Eating citrus regularly can help support overall hormonal health and keep your progesterone levels in check. - Yellow fruits, Broccoli, and Grapes
These foods contain kaempferol, a phytoestrogen that supports hormone balance. Including these in your diet helps your body maintain the right levels of estrogen and progesterone. - Parsley, Celery, Onions, and Herbs (Chamomile, Thyme, Oregano, Basil)
These herbs and veggies are packed with apigenin, a natural compound that acts like progesterone in the body. Apigenin can help support progesterone production and even has tumor-preventing properties.
2. Vitamins That Support Hormonal Health
Certain vitamins are essential for maintaining hormone balance. Let’s look at two that can directly support progesterone levels:
- Vitamin B6
Vitamin B6 is important for liver function, which plays a critical role in keeping your hormones balanced. It also helps regulate mood, something that is especially important when dealing with hormonal imbalances. Foods like chickpeas, tuna, spinach, bananas, potatoes, and lean red meat are great sources of vitamin B6. - Zinc
Zinc is vital for fertility, immune function, and hormonal regulation. It’s also crucial for progesterone production and maintaining a healthy menstrual cycle. You can find zinc in foods like cashews, almonds, chickpeas, kidney beans, and shellfish.
3. Managing Stress to Balance Hormones
Excessive stress can have a profound effect on your hormone levels. When you’re stressed, your body produces more cortisol, the “stress hormone,” which can interfere with progesterone production. High cortisol levels are linked to missed periods and irregular cycles.
Finding effective ways to manage stress is essential for balancing your hormones. Here are a few stress-relieving techniques you can incorporate into your daily routine:
- Meditation: Even just 5-10 minutes a day can help calm your nervous system and lower stress levels.
- Exercise: Physical activity helps reduce cortisol and boosts endorphins, which are great for mood.
- Breathing Techniques: Deep breathing exercises can activate the parasympathetic nervous system, helping to reduce stress and promote relaxation.
- Journaling: Writing down your thoughts can be a great way to release tension and process emotions.
4. The Power of Sleep in Hormone Regulation
Sleep is often an overlooked but crucial aspect of hormone health. Poor or insufficient sleep can elevate cortisol levels, leading to hormonal imbalances that affect progesterone production. Ideally, adults should get 7–9 hours of quality sleep each night.
To improve your sleep hygiene and support hormonal balance, try these tips:
- Establish a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a Relaxing Bedtime Routine: Limit screen time and engage in calming activities, like reading or taking a warm bath, before bed.
- Optimize Your Sleep Environment: Make your bedroom cool, dark, and quiet for better sleep quality.
5. Maintaining a Healthy Weight
Your weight can significantly impact your hormone levels. Being overweight or having insulin resistance can disrupt ovulation and affect progesterone production. Maintaining a healthy weight doesn’t necessarily boost progesterone directly, but it helps keep all of your hormones in balance.
Focus on a balanced diet and regular physical activity to support a healthy weight. This, in turn, will support your overall hormone health.
6. Regular Exercise: The Right Kind
Exercise is another effective way to regulate hormones, especially cortisol, which can suppress progesterone when elevated. But here’s the key: moderate-intensity exercise is best. Too much intense or excessive exercise can actually increase cortisol levels and disrupt your menstrual cycle.
Great options for exercise include:
- Walking
- Jogging
- Yoga
- Swimming
- Biking
Focus on moderate exercise that you enjoy, and avoid pushing yourself too hard. Regular activity will not only help reduce stress but also support hormonal balance over time.
7. Herbal Supplements: A Word of Caution
Herbal supplements like chasteberry and evening primrose oil are often touted as natural remedies for boosting progesterone. While some people find them helpful, it’s important to remember that these supplements aren’t regulated by the FDA in the same way prescription medications are. There’s also limited scientific evidence to support their effectiveness.
If you’re considering trying these supplements, make sure to choose a reputable brand, and always consult with your healthcare provider beforehand.
Wrapping Up
Balancing progesterone levels naturally is all about consistency and finding what works best for your body. By incorporating the right foods, vitamins, stress-management techniques, and lifestyle changes into your routine, you can support your hormones and feel your best. Always remember that everyone’s body is unique, so what works for one person may not work for another. Start slow, listen to your body, and don’t hesitate to reach out to a healthcare professional for personalized advice.
What changes are you planning to try in your routine to balance your hormones? Drop a comment below and let’s talk about it!
Sources:
“Natural Progesterone: Products, Food, Remedies and Benefits.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/321919#functions.
Greco, Stefania et al. “Phytoprogestins: Unexplored Food Compounds with Potential Preventive and Therapeutic Effects in Female Diseases.” Nutrients vol. 13,12 4326. 30 Nov. 2021, doi: 10.3390/nu13124326
