Nutrients That Boost Progesterone
As progesterone is a hormone, there are no foods which actively contain it. However, this isnt to say that food cant be used to help your body increase the production of progesterone.
As weve already stated, estrogen and progesterone work in relation to one another and fibre can help reduce estrogen levels which in turn can help progesterone work more effectively. Your body absorbs estrogen from certain foods and therefore the longer these foods take to get through your digestive system the more estrogen is absorbed. Fibre helps improve your bowel movements and makes sure there is less time for estrogen to be absorbed into your system.
Foods which are high in fibre include:
Zinc has an impact on a number of different areas of your body which are essential in the production of progesterone, including the ovaries and your pituitary gland. Zinc increases the production of Follicle Stimulating Hormone which in turn causes ovulation and leads to the production of progesterone.
Foods which are high in zinc include:
- Lean Beef
Eat More Cholesterol & Fat
Progesterone is one of several hormones produced from cholesterol. While not everyone absorbs large amounts of cholesterol from their diet, consuming enough cholesterol and fat is important for hormone balance and the integrity of your cells walls and therefore tissues. Fat is also important for blood sugar balance and insulin resistance, which plays directly into the health of your hormones. Make sure you’re looking towards high quality sources of fat and cholesterol, such as egg yolks, avocado, coconut, pasture-raised, 100% grass-fed animal meats and fats, sardines, wild salmon, anchovies, and oils from things like olive, coconut, avocado.
When Does Menopause Occur
Things got much better for me when I became menopausal.
What women know about menopause often involves a mix of myth and marketing, rather than scientific fact. Ask three different people about menopause and you may get three different perspectives.
Many women may tell you that menopause means everything changing and becoming miserable in midlife and that it includes a transition called perimenopause.
Finally, an epidemiologist will tell you menopause begins one year after the final menstruation.
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Natural Alternatives To Hormone Therapy
Protection against uterine cancer vs. the risk of breast cancer. The decision to take estrogen and progesterone supplements can be daunting. In the world of women’s health, it could be the decision of decisions: Should I take hormone replacement therapy? The considerations can be so deep, and the scientific debates so confusing, many women are turning to herbal and food supplements, hoping they will calm the symptoms of menopause while staving off heart disease and osteoporosis.
Though the science is still young, research offers some encouragement for women seeking non-pharmaceutical ways to cut down on mood swings and hot flashes.
Progesterone Production After Menopause
Throughout women’s reproductive lives, progesterone is produced largely in the ovaries during the second half of the menstrual cycle, as what remains of a follicle after ovulation secretes the hormone.
When ovarian functions wind down as women approach menopause, anovulatory cycles – cycles without ovulation – ensue, resulting in decreased progesterone production in the ovaries.
Although progesterone continues being produced in peripheral nerves and the adrenal glands, among other organs, its levels are at an all-time low in comparison to premenopausal levels.
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What Your Hormones Do
Your hormones play an important role in endocrine function. Your endocrine system, starting in your brain and including multiple organs and processes in your body, is governed by the Hypothalamic-Pituitary-Adrenal axis. Once stress sets in, your NeuroEndoMetabolic stress response kicks in, setting into action a chain of events that affect all your body systems and your hormones in particular.
Balancing Estrogen To Protect Uterine Health
While bioidentical progesterone has a plethora of benefits for women after menopause, the most important is decreasing the risks associated with estrogen-only therapy, particularly the risk of endometrial cancer. Estrogen therapy is the mainstay of hormone replacement therapy for menopause, addressing a broad range of symptoms such as vaginal dryness, hot flashes, diminished libido, and bone loss. However, estrogen therapy can also increase the risk of endometrial cancer.
Fortunately, the risk of endometrial cancer introduced by estrogen therapy can be mitigated by adding progesterone. Thus, bioidentical progesterone benefits women both via its specific chemical mechanisms and by enabling the safe use of estrogen therapy.
Does Having Or Not Having A Uterus Make A Difference In Deciding What Type Of Hormone Therapy I Should Take
Yes, it does.
If you still have your uterus:
Progesterone is used along with estrogen. Taking estrogen without progesterone increases your risk for cancer of the endometrium . During your reproductive years, cells from your endometrium are shed during menstruation. When the endometrium is no longer shed, estrogen can cause an overgrowth of cells in your uterus, a condition that can lead to cancer.
Progesterone reduces the risk of endometrial cancer by making the endometrium thin. If you take progesterone, you may have monthly bleeding, or no bleeding at all, depending on how the hormone therapy is taken. Monthly bleeding can be lessened and, in some cases, eliminated by taking progesterone and estrogen together continuously.
If you no longer have your uterus :
You typically won’t need to take progesterone. This is an important point because estrogen taken alone has fewer long-term risks than HT that uses a combination of estrogen and progesterone.
Why Your Body Needs It
Estrogen is produced primarily in your ovaries but also in the adrenal gland and fat cells.
During puberty, estrogen plays a central role in promoting sexual development. The way your breasts and body hair grow is down to estrogen.
Once youre menstruating, estrogen helps limit the way your uterine lining grows during the first part of your cycle. Then, one of 2 things happen
If the egg is not fertilized, your period will start after estrogen levels sharply drop.
When the egg is fertilized, estrogen works alongside progesterone, another sex hormone, and together they put a stop to ovulation while youre pregnant.
In addition to its influence on menstruation and pregnancy, estrogen is influential in many other areas
- Bone Formation: Estrogen is instrumental for optimum bone health. Along with calcium and vitamin D, estrogen helps with the rebuilding of bones.
- Blood Clotting: Blood clotting can be inhibited when estrogen levels are too high.
- Ovaries: The hormone helps to drive growth of egg follicles
- Uterus and Vagina: Estrogen is key for maintenance of the mucous membrane lining your uterus. It also promotes contractions by developing the muscles here. Estrogen in the vagina enhances acidity which in turn leads to fewer bacterial infections
As mentioned there are hundreds of ways in which this hormone affects the female body but theyre outside the scope of todays article. But specifically, whats the deal with estrogen during menopause?
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Its About Time To Start Slowing Down Prioritize And Delegate Responsibilities Get 7 To 9 Hours Of Quality Uninterrupted Sleep Every Day This Will Allow Your Body To Recover And Recharge
Detoxify every single day. Besides exercise, intermittent fasting can do wonders for our body. It gives our body a break and provides our detoxifying organs time to remove all the built-up toxins in the body.
Start your day with warm water and lemon. Its a pretty decent natural detoxifier! Do deep breathing and give your body dry brushing and lymphatic massage every day. These detoxifying methods open up the lymphatic pathways to get rid of toxins.
I like this video by Dr. Eric Berg where he talks about how the lymphatic system work in the body :
Best of all, lessen exposure to toxins! Choose organic as much as possible, avoid using plastics and commercial products. Filter tap water with an advanced water-filtering system, like Brita.
Cholesterol And Natural Pregnenolone Production
Your body converts cholesterol into pregnenolone. This means that we need to eat enough healthy fats for a natural pregnenolone increase.
Cholesterol is made in your liver but is also derived from your diet.
Some protein sources contain cholesterol but also saturated and trans fats that harm arterial health. Examples of these include poultry, red meat, and dairy products. Eating too much of these foods could increase your levels of bad cholesterol.
Good fats, on the other hand, promote heart health and are found in coconut oil, avocado, fatty fish, nuts, certain seeds, and olive oil, to name but a few. They provide healthy fats that ultimately help increase pregnenolone naturally.
It is worth mentioning that certain foods have an antioxidant effect, and while this may not have anything to do with pregnenolone production, they could reduce internal inflammation and provide key nutrients that support your adrenals.
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Natural Ways To Boost Progesterone During Menopause
Many women will find themselves with dipping levels of progesterone during menopause. Regular doctor’s visits and routine check-ups are recommended for women because it can easily be established though blood tests whether women are experiencing a hormonal imbalance. There are numerous progesterone aids that are now available to help women regulate their progesterone levels. By leveling progesterone levels women can fight the most common symptoms of menopause, including mood swings, hot flashes, night sweats and vaginal dryness. Read more about natural ways to balance progesterone levels.
Why Progesterone After Menopause Is Important
In the female body, two types of the most important female hormones are produced: estrogen and progesterone. Each type performs its functions, is synthesized in the ovaries, and depends on the level of hormones secreted by the pituitary gland of the brain . FSH activates activity with the advent of menstruation, provides estrogenic synthesis, helps mature follicles in the ovaries. And LH acts in the second half of the cycle, is responsible for the production of progesterone and ovulation. Activation of progesterone synthesis is observed after the rupturing of the follicle, the appearance of a mature egg, the formation of the corpus luteum.
There are periods in a womans life when progesterone deficiency is the norm. These are the first two years of puberty and menopausal hormonal changes. In addition to affecting the reproductive system, progesterone supports the functioning of many-body structures, normalizes the emotional and mental state. That is why progesterone after menopause level is of such great importance.
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What Is Progesterone And What Does It Do
Progesterone is a sex hormone released from the ovaries that is vital for conceiving and maintaining a healthy pregnancy. The hormone can be broken down as pro meaning to promote and gesterone meaning gestation or pregnancy. It is released from the corpus luteum which is the remains of the ovarian follicle which releases the ovum or egg. Progesterone has two different paths each month depending on fertilization and ovulation. If your ovulated egg is fertilized, then progesterone rises after ovulation to help thicken the uterine lining for pregnancy. If your egg does not become fertilized after ovulation, then progesterone peaks and then declines, because you do not need to prepare for pregnancy. The uterine lining will shed and become a period. Progesterone is also involved in breast development and breastfeeding. Problems can arise when progesterone levels are too low when you are trying to conceive. So, what are some ways to increase progesterone naturally?
Where Can You Buy Natural Progesterone
If youre looking for natural progesterone, you can buy products made from soybeans or yams from the variety Diascorea uilosa. When extracted from these sources, progesterone is considered bioidentical, or chemically similar to the progesterone a womans body makes. Traditional table yams you find in the market wont offer the same benefits.
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How Can I Reduce These Side Effects Of Hormone Therapy
In most cases, these side effects are mild and dont require you to stop your HT. If your symptoms bother you, ask your healthcare provider about adjusting either the dosage or the form of the HT to reduce the side effects. Never make changes in your medication or stop taking it without first consulting your provider.
How To Track Your Progesterone Levels
With the Mira fertility tracker, measuring your hormone levels is easy and intuitive. Mira uses test wands to measure hormone concentrations in your urine. After inserting the wand into Mira, it reads your results and sends them to the Mira app, which graphs your exact hormone curve to give you insight into your menstrual cycle. You can use these results to determine if your progesterone levels are too low, too high, or just right. To get the Mira digital fertility tracker, .
Medically Reviewed by Katerina Shkodzik, M.D., OB-GYN
Dr. Katerina Shkodzik is a certified OB-GYN with a special focus on reproductive endocrinology and infertility issues. She has been practising since 2015.
Dr. Shkodzik completed her residency program in the Department of OB/GYN at the Belarusian State Medical University and fellowship program in the Department of Gynecological Surgery at the Medical University of Bialystok, Poland.
Dr. Shkodzik is extensively involved in digital health projects providing her medical expertise and integrating of cutting edge technologies in medical science and clinical practice since 2018.
Dr. Shkodzik has participated in several studies focused on PCOS, endometriosis, menstrual cycle characteristics and their abnormalities based on big data of digital health in collaboration with leading universities.
She believes that paying special attention to women’s health is a crucial step to improving the world we live in.
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What Are Some Commonly Used Postmenopausal Hormones
The following list provides the names of some, but not all, postmenopausal hormones.
- Pills, Brand names: Cenestin®, Estinyl®, Estrace®, Menest®, Ogen®, Premarin®, Femtrace®.
- Creams, Brand names: Estrace®, Ogen®, Premarin®.
- Vaginal ring, Brand names: Estring®, Femring® .
- Vaginal tablet, Brand names: Vagifem®. Imvexxy®
- Patch, Brand names: Alora®, Climara®, Minivelle®, Estraderm®, Vivelle®, Vivelle-Dot®, Menostar®.
- Spray, Brand name: Evamist®.
- Modest improvement in joint pains.
- Lower death rate for women who take hormone therapy in their 50s.
Causes Of Low Estrogen Levels
There are various health conditions that can result from low estrogen levels. This is because estrogen impacts a wide range of bodily functions . There are several reasons that a womans estrogen level can be low, these include:
- any condition that damages the ovaries
- excessive exercise
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How Bioidentical Progesterone Benefits Women After Menopause
With the advent of menopause, women may experience a host of symptoms that can have a profound impact on both physical and emotional well-being. To address these symptoms, a growing number of women are turning to bioidentical hormone replacement therapy in order to replenish hormone levels and ease discomfort. While estrogen is often the centerpiece of these hormonal therapies, progesterone can also have a significant impact on functionality and quality of life.
During your fertile years, you experience a spike in progesterone each month after ovulation designed to support pregnancy by preparing your uterine lining for implantation of a fertilized egg. However, the role of progesterone goes beyond fertility it also helps to regulate skin, mood, sleep, thyroid function, and libido. As a result, the steep drop in progesterone you experience during menopause can leave you looking and feeling differently than youd prefer. Fortunately, bioidentical progesterone can help.
Maintain A Healthy Weight
As you may have noticed there is a very strong link between a womans weight and their hormonal balance, which is normally noticeable with changes in your menstrual cycle. It is very common for women to stop menstruating if their weight drops below their ideal level, or for you to notice your periods becoming more irregular and painful over time if you are carrying excess weight.
The human body is very smart. Abnormally low-fat levels signal to the body that you are in the equivalent of famine, so instead of allocating nutrients to the reproductive hormones it focuses instead on using those nutrients to keep the body alive.
In the case of excess fat, the way it affects hormone levels is a bit different. Our fat cells actually produce estrogen. So the more body fat you have, the more estrogen you tend to produce while progesterone levels do not increase with weight gain. Causing your estrogen/progesterone balance to go out of sync. The big problem with this source of estrogen production is that is it can spiral out of control.
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Include Healthy Dietary Fats
Cholesterol is necessary for the synthesis of pregnenolone , which in turn makes progesterone. Cholesterol is also necessary for the production of thyroid hormone!
Fat will also help to balance blood sugar. Insulin sensitivity or blood sugar imbalance has deleterious effects on your hormones. Studies suggest that improving insulin sensitivity can dramatically increase progesterone levels in those with luteal phase defects.
Fat from trusted sources of grass fed meat, fatty fish, and plant-derived fats like coconut oil, olive oil, olives, nuts, seeds, and avocado are all good progesterone food choices . Women wanting to improve their hormones should aim to eat at 1-2 tablespoons of fat at every meal to support natural hormone balance.
Naturally Increasing Progesterone Faq:
How can I increase progesterone naturally?The best ways to create a healthy level of progesterone in your body are to reduce stress, support healthy adrenal function, and and support your body with essential vitamins, minerals and nutrients such as fiber, magnesium, B vitamins, vitamin C, zinc, and herbs like Turmeric, Thyme, Dill, Chastetree and Oregano.
How do you fix low progesterone?Stress depletes your bodys progesterone levels, so reducing stress needs to be your first step. Next, support your adrenal health with supplements and nutrition. Finally, make sure you are getting enough fiber, magnesium, B vitamins, vitamin C, and zinc and supporting your body with hormone-healthy herbs.
What are the symptoms of low progesterone?The biggest indicators of low progesterone include: difficulty getting or staying pregnant, spotting between periods, abdominal pain during pregnancy, short menstrual cycles, feeling cold, having hypothyroidism, extreme PMS, low libido, having low cholesterol and being underweight. People at highest risk of having low progesterone are women age 35-50 who are in perimenopause.
What causes low progesterone?Low progesterone can impact women of any age, usually started by high stress levels, poor adrenal health, or nutrient deficiencies. However, in women over 35, progesterone levels decrease as your ovaries decline in their ability to produce it.
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