Balancing Women’s Hormones Naturally — Part 2, Progesterone

Welcome to our four part blog series, Balancing Women’s Hormones Naturally. In this series, we’ll be covering the four main hormones that affect a women’s health, and the roles they play in the body. Then, we’ll dive into ways to support optimal balance for each of these hormones through dietary, supplement, and lifestyle recommendations

In part two of the series, we’re talking all about progesterone. Be sure to read part one on estrogen and tune back in to learn about the following hormones! 

WHAT IS PROGESTERONE, & WHY DO WE NEED IT?

Progesterone, one of the two main female sex hormones, is essential for fertility, conception, a regular menstrual cycle, and easeful periods. Often referred to as the ‘peaceful’ hormone, having adequate levels of progesterone supports internal balance and helps offset the negative effects of excessive estrogen.

When progesterone is in balance, the days leading up to menstruation feel relatively easy, and are free from any severe premenstrual symptoms so common in today’s society. We sleep deeper, no longer experience water retention, and gain access to greater emotional regulation. Progesterone also ensures a rise in basal body temperature in the second half of the cycle, promoting strong metabolic health and an adequate luteal phase length.

Progesterone is necessary for conception and carrying a baby to term. The hormone thickens the uterine lining in preparation for pregnancy, and rises dramatically once conception has occurred. Low progesterone levels are linked to infertility and recurrent miscarriages. 

SYMPTOMS OF PROGESTERONE IMBALANCE

Unfortunately, low progesterone is one of the most common hormonal imbalances in women due to poor dietary choices, environmental toxins, and the stress of modern life. Below, we’ll discuss the main reasons progesterone becomes out of balance, and how to support optimal progesterone levels, naturally. 

CAUSES OF PROGESTERONE IMBALANCE

1.) Not Ovulating Regularity

Many women don’t know that they need to ovulate in order to make progesterone. The ovaries make progesterone after ovulation in preparation for a potential pregnancy, and if no pregnancy occurs, progesterone levels drop, triggering menstruation to begin. Progesterone remains low until ovulation occurs again. 

The problem is that many women aren’t ovulating regularly, even if they have a ‘bleed’ each month. This can happen for many reasons, such as taking hormonal birth control, a high stress lifestyle, or a hormonal condition such as PCOS or hypothyroidism. Ovulation requires a lot of energy, and the body needs to feel safe to do so. 

2.) Emotional Stress 

Stress is at the root of all low progesterone. This is because our body’s main stress hormone, cortisol, uses the same building blocks as progesterone — and the body will always prioritize the production of stress hormones. As we know, progesterone is needed for conception. Why would the body desire to conceive a child in an unsafe environment? 

3.) Not Eating Enough

When we think of stress, it’s often emotional stress that first comes to mind. But physical stressors also deplete progesterone, and under-eating / under-nourishing ourselves is a very common one.

In a society obsessed with diet culture and unrealistic beauty ideals, almost every woman has experienced negative body image and tried dieting in an attempt to become smaller. But when the body isn’t receiving enough calories, vitamins, minerals, and macronutrients, any unnecessary processes are suppressed in order to conserve energy — menstruation, ovulation, and the production of progesterone being one of them.

4.) Imbalanced Blood Sugar

Continuing on with physical stressors, imbalanced blood sugar levels create stress in the body and in-turn prevent adequate progesterone production. Blood sugar becomes imbalanced due to skipping breakfast, going too long between meals, and eating excessive carbohydrate foods while not consuming enough protein or fat. 

5.) Over-exercising

The final common physical stressor that depletes progesterone production is over-exercising.  While movement is incredibly beneficial, it’s important to honour the feminine physiology and prioritize the right types of exercise to support hormonal harmony. 

6.) Too much Estrogen

Not only are adequate levels of progesterone important, but the RATIO between estrogen and progesterone is key to hormonal balance. Even if healthy levels of progesterone are present, excessive estrogen levels will automatically create a progesterone deficiency. 

REBALANCING PROGESTERONE, NATURALLY

So how can we bring progesterone back into balance? Here are our best progesterone balancing tips:

1.) Eat to Nourish Your Fertility

• Prioritize nutrient dense foods to help support progesterone production: organic vegetables and fruits, high quality animal protein, complex carbohydrates such as rolled oats, starchy root vegetables like yams and sweet potatoes, legumes, nuts and seeds, and full fat dairy
• Ensure you’re eating enough total calories to support strong metabolic health 
• Keep blood sugar balanced by eating breakfast within an hour of waking, including ample protein and fat in each meal, and having consistent meal times throughout the day

2.) Reduce Emotional Stress

• Utilize stress-reducing practices such as mediation, yoga, forest bathing, and therapy
• Consider supplements to enhance resiliency and support emotional well-being such as Harmonic Arts Reishi and Botanica Health Ashwagandha
• Stay tuned for our third installment of the Balancing Women’s Hormones Naturally series, where we’ll dive deep into managing stress holistically

3.) Exercise to Support Feminine Physiology 

The forms of exercise we engage in have a dramatic impact on hormones and progesterone production, especially for women who feel burned out and depleted due to life stressors. Prioritize low impact forms of movement such as walking, yoga, Pilates, and strength training over high-intensity workouts like HITT, running, and CrossFit, as faster paced workouts are much more stressful on the body. 

4.) Consider Progesterone-Balancing Supplements

• Magnesium — Not only is magnesium a precursor to progesterone production, but it’s also one of the most easily depleted nutrients in the body; making supplementation essential. We love Provita’s Magnesium Threonate for its high absorbability, AOR’s Magnesium Glycinate to simultaneously improve sleep and promote calm, and Absorb-It-All Transdermal Magnesium spray for topical  use. 
• St Francis Herbs Chastetree Tincture — also known as Vitex agnus castus, this herb has traditionally been used to rebalance hormones by stimulating the pituitary gland to increase progesterone production 
• Botanica Health Maca Root — Maca root has an adaptive effect on hormones including progesterone, helping to lower levels of certain hormones in excess, while boosting up levels of hormones that are low
• Harmonic Arts MoonTime Tea — a comforting blend of florals and moon herbs to promote menstrual cycle wellness and gently elevate progesterone levels in the luteal phase  
• Bee Keepers Naturals Bee Pollen — an excellent source of copper to help support regular ovulation and optimal progesterone production 

Written by: Hannah Schmitt