Progesterone, often called the calming hormone, partners with estrogen to orchestrate a healthy menstrual cycle. As Sandra van Leeuwen, certified Hormone Factor trainer and experienced hormone coach, explains, maintaining optimal progesterone levels is key to hormonal balance. Here, she shares five evidence-based strategies drawn from her work with women navigating hormonal shifts.
Estrogen gets plenty of attention for protecting against osteoporosis and heart disease, while shaping our feminine features, libido, and uterine health. Progesterone is equally vital. A deficiency can manifest in fertility challenges, irregular cycles, mood swings, migraines, and poor sleep.
Progesterone prepares the uterine lining for pregnancy in the luteal phase. Low levels may hinder conception and contribute to those common symptoms.
As we age, progesterone naturally declines, potentially shortening our fuse and reducing stress resilience. It also aids the conversion of serotonin to melatonin, explaining sleep issues in midlife. A sluggish thyroid, linked to metabolism slowdown and mood dips, often ties back to lower progesterone. Even premenstrual digestive woes stem from its muscle-relaxing effects on both uterus and intestines.
Ready to support this essential hormone? Sandra outlines practical steps below, informed by her expertise in women's hormonal health.
Chronic stress elevates cortisol, sidelining progesterone production as the body prioritizes survival. Sandra emphasizes consistent stress-reduction practices to safeguard hormone balance.
Boost intake of vitamin B6, C, zinc, and magnesium-rich foods. Supplements can help if deficiencies persist, as Sandra advises based on her client experience.
Excess fat boosts estrogen, disrupting progesterone balance and fueling issues like breast tenderness, endometriosis, and PMS. Aim for sustainable weight management.
Intense exercise spikes cortisol, just like chronic stress. Sandra recommends balanced routines to protect progesterone production.
No foods contain progesterone, but these support its production:
- Broccoli
- Cauliflower
- Pumpkin
- Beans
- Nuts
- Brussels sprouts
Sandra van Leeuwen is a Hormone Factor trainer specializing in menopause. She empowers women over 40 through workshops and retreats across the Netherlands. Passionate about healthy lifestyles, she runs a practice in Weesp and inspires via sandravanleeuwen.com.
