Progesterone is a naturally occurring hormone in the female body that is produced by the ovaries. Varying levels of progesterone hormone in a woman’s body can greatly affect the menstrual cycle and menopausal symptoms. Progesterone also plays a crucial role in conception. It helps in the implementation of the fertilized egg into the uterus and also maintains a healthy pregnancy. Optimal levels of progesterone hormone are very much essential for women who are trying to conceive.
For women undergoing fertility treatment, progesterone is injected either intravaginally or through the muscle for increasing the conception rate. Although progesterone is injected externally in the fertility treatment, there are also many natural ways in which we can increase them. Including a certain group of food items can very well contribute to the increase in this hormone in the body. Let us explore the ways to increase progesterone naturally in our bodies.
11 Efficient Ways To Increase Progesterone Naturally
Consuming certain foods and also avoiding certain food items can greatly improve progesterone levels in a woman’s body who is trying to get pregnant. Let us have a closer look and find out the ways to increase progesterone naturally.
Vitamin C
Vitamin C supplementation has been proved to increase hormone levels in a woman’s body. Intake of vitamin C is also associated with curing luteal phase issues that lead to miscarriage. A woman’s body absorbs large amounts of vitamin C just before ovulation which in turn aids the production of this hormone. Hence stock up on fruits and veggies that are rich in vitamin C. Citrus fruits like oranges, kiwis, and vegetables and veggies like broccoli, cabbage, bell peppers, tomatoes, etc. are rich sources of vitamin C.
Zinc
One of the most vital minerals, zinc activates the pituitary gland to release follicle-stimulating hormones. These hormones aid ovulation and help in the production of progesterone by stimulating the ovaries. Zinc helps the body to process and use progesterone. Chickpeas, pumpkin, lean meat, shellfish, and dark chocolate are some of the wonderful sources of zinc.
Vitamin B rich food
Vitamin B is an important nutrient that helps to activate follicles which aid the production of healthy eggs and increase hormone levels in the female body. It has been proved by research that women who have good levels of B vitamins in their blood are less prone to miscarriages. It is important for women trying to conceive to include food items rich in vitamin B6. Fish, dried fruits, sunflower seeds, and turkey are some of the best sources of vitamin B6.
Magnesium
Magnesium is one mineral that helps to enhance progesterone levels and also regulate the hormones produced in a woman’s body. The pituitary gland is regulated with the help of magnesium. The pituitary gland primarily produces thyroid-stimulating hormones (TSH), Luteinizing Hormone (LH), and follicle-stimulating hormones (FSH). These hormones boost the production of estrogen and progesterone very much essential for conception and maintaining a healthy pregnancy. Some of the richest sources of magnesium include nuts and seeds, whole grains, spinach, fish, and dark chocolates.
Consuming Healthy Fats
Consuming healthy fats like omega-3 and omega-6 fatty acids is very much essential in the ovulation period. Fatty fishes like salmon, mackerel, and sardine are rich sources of healthy fats. These fishes also contain protein and magnesium in abundance that helps in the production of progesterone and maintains hormone balance. Whole grains, black beans, pumpkin seeds, flax seeds, spinach, and okra are also some wonderful sources of healthy fats.
Seed Cycling
Seed cycling is an interesting way of increasing progesterone levels naturally in the body. Seeds are known to contain phytoestrogens, vitamins, minerals, and healthy fats that help to balance hormone levels. Eating certain seeds at specific timings during your cycle can help regulate the balance in hormones. Seed cycling greatly improves the progesterone hormone in your body. To do seed cycling, one should consume 1 tablespoon of ground pumpkin and flaxseed in the first half of your ovulation cycle and 1 tablespoon of sesame seeds and sunflower seeds in the second half of your ovulation cycle.
Evening Primrose Oil
Native to America and Europe, the Evening Primrose oil plant is a rich source of omega-3 and omega-6 fatty acids. This composition of healthy fats in this plant makes it a wonderful source to increase progesterone levels naturally. It is also known to manage PMS symptoms which are related to low progesterone levels. Hence, Evening Primrose is highly beneficial in increasing this hormone in your body.
Reduce Caffeine Consumption
Higher levels of caffeine stimulate and promote stress response in the body. Caffeine-induced stress can cause progesterone hormone imbalance. Thus reducing the intake of caffeine can greatly benefit in maintaining healthy levels of progesterone in the body. Caffeine also affects the way in which estrogen is metabolized by the body. Hence to tackle hormone imbalance one should reduce the intake of caffeine.
Managing And Coping With Stress
When we go through stress our body releases cortisol hormones also known as stress hormones. In response to the release of cortisol hormone, our body reduces the production of progesterone. This is because our body thinks that it is not the right time to go through pregnancy. Our body predicts us to be not so healthy to deal with pregnancy. Hence, managing and coping with stress is extremely important to increase progesterone levels naturally.
Maintaining Optimal Blood Sugar Levels
It is highly appreciated to maintain optimal blood sugar levels to increase progesterone levels naturally. This is because when sugar levels are not balanced our body can either become a hyperglycemic or hypoglycemic giving way to stress. As already discussed stress leads to lower production of progesterone hormones and hormone imbalances. Thus it is highly essential to maintain acceptable blood sugar levels.
Mild And Gentle Exercises
Exercises not only keep us active and toned but also help to maintain healthy levels of progesterone in our body. Intense extreme exercises can stress our body out, however mild to moderate exercises like walking, swimming, riding a bicycle, etc can help to maintain a healthy fat percentage in a woman’s body, thus increasing progesterone levels.
Conclusion
Progesterone is a sex hormone that is very much essential for the conception and maintenance of a healthy pregnancy. It is also associated with breast development and breastfeeding. When the progesterone levels are very low it becomes very difficult to become pregnant. Nowadays many treatments like hormone therapy are available to uplevel the hormones in our body. However, these methods can also be used to increase it naturally.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245250/
https://pubmed.ncbi.nlm.nih.gov/23050004/
