Ways to boost progesterone.
Last post we talked about one of the main things that can diminish our ability to produce progesterone. Today, let’s talk about a few ways we can optimize it.
Eat enough. We can’t sustain a caloric deficit for too long. This signals to the body that there’s famine. Again, the body will always prioritize survival over reproduction. A restrictive diet will likely work against your efforts to boost progesterone.
Balance your blood sugar. The #1 thing that works for my clients.
Dr. Katharina Dalton, PMS pioneer, advises in “Once a Month,” “...progesterone receptors do not transport progesterone molecules into the nucleus of cells if adrenaline is present. This is most likely to happen in everyday life when we miss a meal and our blood sugar level drops.” — Dr. Katharina Dalton
Eating the right ratio of protein, carb, and fat will keep a steady stream of energy coming in and minimize the need to shift to survival. That said, these ratios vary from person to person, so figure out what works for you.
Get ample micronutrients. There are many things today that deplete us of nutrients (stress, medications, etc.). We need to replenish, especially Vitamin C, Vitamin E, Vitamin A, B Vitamins, Copper, Zinc, Selenium, Iodine, and others important for reproductive health.
“Since progesterone is a chemical precursor of cortisol, prolonged stress would tend to lower the availability of progesterone, unless the adrenal glands are very well nourished. Vitamin A is required for progesterone synthesis, as well as for proper maturation of cells in membranes and glandular tissue. Pantothenic acid, niacin and vitamin C are commonly limiting factors in synthesis of adrenal hormones.” — Dr. Ray Peat
Get light! The rhythm of hormones is tied to the rhythm of the sun. Get it upon waking and during the day. Red light is also extremely supportive of progesterone production.
Rest! Even if you’re eating enough calories, it may not be enough to offset the stress of overexertion and overexercise. Learning to be still is a much needed skill.
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Not medical advice.
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This is not medical advice. Always consult your healthcare professional before pursuing any changes to your personal healthcare regime.
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References
Dalton, K. (1999). Once a Month. Hunter House Inc., Publishers: Alameda, CA.
Peat, R. (1993). Nutrition for Women. Eugene, OR.
Sharaff, A. Gomea, N. (1972). Progesterone-like effect of vitamins. Retrieved from: https://link.springer.com/article/10.1007%2FBF01105514.
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