Have you ever felt like something has infiltrated itself in your life making you do and say irrational things? Or thought, what is happening to me, my body, why am I crazy? Mood swings, anxiety, fatigue, low sex drive, insomnia, all clear indicators you aren’t crazy, your body is lacking in something & it’s letting you know.
Progesterone (P) and estrogen are the two primary hormones vital to women. We need these two to work in unison to support our cycle, mood, body composition, and fertility.
Progesterone (P) is elevated right around our luteal phase ( =second part of period, right after ovulation) Progesterones (P) job is to maintain the lining of the uterus creating a hospitable environment for an egg to be fertilized, progesterone levels drop if there is no egg, and your period begins.
- supports our metabolism
- stimulates the production of new bone
- reduces anxiety
Progesterone can be affected by:
- Thyroid issues
- Estrogen dominance
- Inadequate fueling ( low carb, low fat)
- Compromised gut health
Low Progesterone can cause:
- Mood changes, anxiety and irritability
- Breast tenderness
- Headaches and migraines
- Weight gain
- Water retention
- Brain fog
- Before your anxiety starts rising even more, let’s look at what you can start doing RIGHT NOW to support your body and get those P levels up.Food & Supplement Support
- Fat: Cholesterol is essential for progesterone production & thyroid. Fat also balances blood sugar, improving insulin sensitivity which is crucial for regulating progesterone
- Fiber: Aim for 30 – 50 grams a day, helps flush out excess estrogen
- Support your gut: collagen, bone broth, fermented veggies, amare fundamentals
- Green Tea: aids in metabolizing estrogen
- Stress management: Get it under control! This is critical. It’s brought me down to ground zero more times than I’d like to admit. chronic stress & high cortisol levels rob your body of progesterone by #1 making less of it because your body is in fight or flight, not safe to support baby & #2 progesterone and cortisol are produced from the same hormone pregnenolone, which is excreted from the adrenals. The body will always serve cortisol more to help you reduce the stressful situation, leaving progesterone with very limited resources to thrive.
- Sleep: 7 – 9 hours is ideal
- Training: journal workouts & listen to your body. Endurance athletes, this is for you, when mileage gets high & training is heavy we play with fire on the daily, it’s crucial you don’t get burned.Side notes: Our progesterone levels naturally decrease after age 35, once in our 40’s we will inevitably feel the pressure from these symptoms.
If you’re on hormonal birth control, this is fairly irrelevant. HBC suppress natural hormone, no
ovulation, and no progesterone.
If you think this may be you, I highly recommend consulting with your Dr. or physician who will be able to guide you through proper labs & next steps.