Progesterone, the calming hormone. Together with the other female hormone, estrogen, they are a golden pair and are responsible for running a healthy menstrual cycle. But in addition, they each have their own indispensable tasks. That is why our expert Sandra van Leeuwen, Hormone Factor trainer and hormone coach, shares 5 ways to keep your progesterone level up to par.
Estrogen is often discussed, both positively and negatively. We now know that this hormone protects us against osteoporosis and cardiovascular disease. It ensures our beautiful female curves, a healthy libido and a beautiful structure of the mucous membrane in the uterus. But what about progesterone? That is an equally important hormone that you can notice in different ways if there is a deficiency.
An important function of progesterone is to ensure a healthy pregnancy. In the second part of your menstrual cycle, the hormone causes the lining of the uterus to mature, making it easier for a fertilized egg to nest. A deficiency of progesterone can therefore be a cause of not getting pregnant. But irregular cycles, mood swings, migraines and poor sleep are also related to low progesterone levels.
As we age, progesterone naturally decreases. A shorter fuse and less able to withstand stress may be a consequence of this. But progesterone also supports the conversion of serotonin (happiness hormone) to melatonin (sleep hormone). Do you find yourself becoming a bad sleeper as you get older? In addition to all kinds of other causes, the decrease in progesterone can play a role in this.
And how about a slow thyroid? This power hormone is also involved in this. The thyroid gland (which regulates our metabolism, among other things) slows down as we age. This has to do with less progesterone. An underactive thyroid can also provoke gloomy thoughts.
Do you notice a somewhat more difficult functioning of your intestines around the start of menstruation? Progesterone! The hormone, which ensures a healthy pregnancy, relaxes the muscles of the uterus so that they do not contract prematurely. At the same time, it also ensures the relaxation of the intestinal muscles, which you can notice just before the start of a new cycle.
But enough about what happens when you experience a deficiency or imbalance. What can you do yourself to support this wonderful hormone?
We come across this factor again in every row. Stress – and especially chronic stress – is a killer for a healthy lifestyle. Rode? Reactions to danger (and with it the feeling of having to survive) always take precedence. This means that other important processes in the body – a healthy metabolism, reproduction and the production of sex hormones – are put on hold. Stress ensures that the production of cortisol takes precedence over, among other things, the production of progesterone.
Do you want something extra to boost this hormone? Then supplement your diet with foods rich in vitamins B6, C, zinc and magnesium. Do you feel a shortage? Then you can of course also supplement these vitamins and minerals with a supplement.
Maintain a healthy body weight. The more fat stores, the more estrogen, which causes an imbalance with progesterone. This also entails numerous hormonal complaints, such as painful breasts, endometriosis, but also PMS.
Exercising too much, just like with stress from work or the wrong diet, causes higher cortisol levels and therefore a reduced production of progesterone.
There is no food containing the hormone progesterone, but there are foods that have a positive influence on its production by the body. Add these foods to your diet for better progesterone levels:
- Broccoli
- Cauliflower
– pumpkin
– beans
– nuts
– Brussels sprouts
Sandra van Leeuwen is a Hormone Factor trainer and specialized in menopause. Her goal is to educate all women over the age of 40 about the transition and menopause. She gives workshops and retreats throughout the Netherlands. A healthy lifestyle is very important to her and that is why she would like to inspire and inform as many women as possible when it comes to a healthy lifestyle. Sandra lives in Weesp with her husband and his children and also has her own practice there. More information can be found at sandravanleeuwen.com.
