Do you suffer from:Insomnia or sleep disturbance, low libido, mood changes, anxiety and irritability, headaches and migraines, weight gain, irregular menstrual cycles? If so, these could be signs you have low progesterone. In this episode bikini coaches @chrisnicole_ifbbpro and @amyehinger address ways to increase progesterone naturally. To start,
what is progesterone? Progesterone is a female sex hormone that prepares the uterus for pregnancy. Progesterone is the main hormone of the luteal phase which begins following ovulation (around day 14 of your cycle). The drop in progesterone (and estrogen) at the end of your luteal phase triggers the beginning of your cycle.
Do you suffer from:Insomnia or sleep disturbance, low libido, mood changes, anxiety and irritability, headaches and migraines, weight gain, irregular menstrual cycles? If so, these could be signs you have low progesterone. In this episode bikini coaches @chrisnicole_ifbbpro and @amyehinger address ways to increase progesterone naturally. To start,
what is progesterone? Progesterone is a female sex hormone that prepares the uterus for pregnancy. Progesterone is the main hormone of the luteal phase which begins following ovulation (around day 14 of your cycle). The drop in progesterone (and estrogen) at the end of your luteal phase triggers the beginning of your cycle.
Reasons you might have low progesterone
1. Stress
Your body will always choose survival over procreation. This means you will preferentially make cortisol over progesterone when exposed to chronic stress. Pregnenolone, which I like to think of as the “mama hormone” gives birth to both progesterone and cortisol, as well as other hormones. In times of stress, pregnenolone will be shunted to make cortisol at the expense of progesterone. This is what is known as the “pregnenolone steal.” In addition, cortisol blocks progesterone receptors, which means that you can not efficiently use the progesterone you are making.
2. Hypothyroidism
Remember pregnenolone? To even make the molecule you need to create progesterone you must first have adequate thyroid hormone.
3. PCOS
Rises in testosterone mean lower levels of progesterone. Making sure you’re producing adequate progesterone is essential in order to ovulate. Without ovulation, not only is it difficult for your body to adequately clear the uterine lining during menses, but it’s impossible to get pregnant. And it’s important to understand that even if you’re having a period, it doesn’t mean you’re ovulating!
4. Age
After age 35, there is an inevitable decline in progesterone.
5. Elevated prolactin
Prolactin is the hormone that triggers lactation but can rise in non-lactating women as well. This is a problem because high levels of prolactin can interfere with progesterone production and inhibit ovulation. High prolactin can be the result of a poor diet, stressful lifestyle or something more serious so you definitely want to get this checked out.
6. Estrogen dominance
occurs whenever a woman produces too much estrogen relative to her progesterone levels. Estrogen dominance can occur during perimenopause or menopause but is becoming more prevalent among women of childbearing age. Excess body fat, chronic stress, and a diet high in sugar and processed starchy carbs can contribute to blood sugar imbalance and hormone dysregulation. When progesterone is low due to estrogen dominance, you’ll likely experience other symptoms like fluid retention and irritability.
How to increase progesterone
1. Manage stress
As mentioned above, chronic stress increases the secretion of cortisol and adrenaline at the expense of sex hormones like progesterone.Try stress management techniques such as deep breathing, mindfulness, or just walking the dog or talking with a friend.
2. Progesterone foods – Eat fat!
Cholesterol is necessary for the synthesis of pregnenolone (the “mama” hormone), 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.(1)
Fat from trusted sources of meat, lard, 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 eat at least 2 tablespoons of fat at every meal to support natural hormone balance.
3. Vitex agnus-castus (Chaste tree berry)
Vitex raises progesterone by stimulating the secretion of Luteinizing Hormone (LH) from the brain, which then stimulates ovaries to produce progesterone. Vitex has also been shown to reduce prolactin secretion while raising progesterone levels.
4. Green tea
Green tea helps with estrogen metabolism, which is critical when dealing with estrogen dominance and lowered estrogen levels are associated with fewer incidences of cancer, especially breast cancer.
5. Rhodiola rosea
Rhodiola helps to balance cortisol output, which indirectly supports healthy progesterone production.
6. Zinc
Zinc increases follicle stimulating hormone (FSH), which supports healthy ovulation, which triggers the ovaries to produce progesterone.
Get plenty of zinc-rich foods like oysters, herring, beef, lamb, pork, liver, egg yolks, oats, pecans, Brazil nuts, pumpkin seeds, ginger root, mustard, chilli powder, peas, carrots, beets, and cabbage.
7. Magnesium
Magnesium is involved in many of the body’s reactions and is essential to adrenal health, which is essential for healthy hormone production! Supplement or eat plenty dark green vegetables, almonds, pecans, cashews, brazil nuts, seeds, legumes, brown rice, avocado, and dried apricots.
8. Vitamin B6
B6 is involved in estrogen metabolism and can easily become depleted if estrogen dominance is a problem. Vitamin B6 possesses “progesterone-like effects” and has been shown to reduce estrogen while increasing progesterone levels.And definitely eat some of the following B6-rich foods: liver and other organ meats, fish, poultry, egg yolk, dried beans, peanuts, walnuts, banana, prunes, potatoes, cauliflower, cabbage, and avocado.
9. Vitamin C
Antioxidants like vitamin C may increase and intensify the effects of progesterone. Vitamin C has also been shown to raise progesterone levels and resolve luteal phase defects, resulting in improved fertility. Or, you can try these high-vitamin C foods: Citrus fruits, strawberries, mango, papaya, watermelon, tomatoes, broccoli. Brussels sprouts, cauliflower, cabbage, and spinach.
Supplements to order: Harmony https://1stphorm.com/products/harmony/?a_aid=glamgirlbikini
DB Goddess
https://1stphorm.com/products/1-db-goddess/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE
Core-21
https://1stphorm.com/products/core-21/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE
You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link:https://www.glamgirlbikini.com/get-started/
