One topic that keeps coming up in conversation recently is low progesterone levels. In case you’re not familiar with it, progesterone is a hormone that is released in the second part of your cycle, the luteal phase.
Post ovulation, the follicle that ovulated the egg transforms into a temporary gland called the corpus luteum. The corpus luteum starts to secrete progesterone which helps to make the uterine lining ‘sticky’ in preparation for the implantation of a fertilised egg.
If your progesterone levels are low, you may find yourself struggling to conceive or maintain a pregnancy. Other symptoms of low progesterone levels include:
Short or irregular cycles, heavy bleeding and/or spotting
Anxiety, depression, mood swings
Headaches
Trouble sleeping
Do any of these symptoms resonate with you? Then you may find that your progesterone levels are not as high as we’d like them to be. The good news is that there are lots of ways in which we can support our bodies to produce progesterone.
Remember how I said earlier that progesterone is produced by the corpus luteum, ie the follicle that ovulated the egg? Therefore, it is ultimately the health of your follicles that determine the health of your corpus luteum and with it the health and efficiency of your progesterone production.
So how can we then support follicular health, I hear you ask! Here are 5 of my top tips to support your follicle health and progesterone production:
1. Eat for hormone health. Eating for hormone health in its simplest form means ensuring that you include sufficient protein, fibre and healthy fats with every meal and snack. Not only does this help to balance your blood sugar levels but it also ensures that you provide your body with the necessary building blocks to produce your hormones.
2. Eat the rainbow. Focusing on a variety of brightly coloured vegetables and fruits (aim for 5 portions of veg and 2 portions of fruit daily) does not only ensure that your body is getting a wide range of nutrients and antioxidants which are crucial for egg and sperm quality, but also a good amount of fibre which is important for a healthy digestion and efficient excretion of 'used' hormones. Include orange vegetables and fruits regularly - these are rich in beta carotene which is key for the health of the corpus luteum and with it the production of progesterone.
3. Manage your stress levels. Did you know that our stress hormones and sex hormones are all made from the same building block, cholesterol? What happens when we are chronically stressed is that instead of using cholesterol to make reproductive hormones such as progesterone, our body's divert the cholesterol to build our stress hormone, cortisol, instead. Try techniques such as yoga, meditation, nature walks, or breathwork to calm your body and mind.
4. Reduce toxin exposure. Every single day we are exposed to thousands of different chemicals through food, pollution, plastics, cleaners, personal care products...the list goes on. These chemicals are known endocrine disruptors, meaning that they mess with our hormonal health and balance in a number of ways, directly affecting our reproductive hormones including oestrogen and progesterone. Check out my top 5 tips on reducing your exposure to environmental toxins here.
5. Prioritise sleep. Aside from the fact that sleep is one of the core foundations for our overall health and wellbeing, mounting evidence is telling us that poor sleep can have a detrimental effect on our fertility levels. Not getting enough (or too much for that matter, the sweet spot is 7-9 hours) sleep is a physical stressor on the body, affecting our hormone health and disrupting our reproductive system in a number of ways.
If you think you may have low levels of progesterone, I'd love to help you! Why not book in for one of my free 30 minute calls to find out more about how we can work together?
Comments