If you’ve ever experienced symptoms of pms (cramping, bloating, moodiness, insomnia, headaches, etc.) then chances are you’ve dealt with low progesterone levels, high estrogen, or a combination of both. 

While these symptoms are incredibly common (the American College of Obstetricians and Gynecologists report up to 90% of females in their reproductive years experience some sort of period pain), they are not normal, rather a sign of an underlying hormonal imbalance.

The good news is that symptoms can be prevented and healed naturally once you address the root cause (take it from someone who experienced TERRIBLE pms for years and is now symptom-free!)

Read below to investigate the signs and symptoms of low progesterone, as well as tips to boosting this important hormone in order to feel and look your best. 

WHAT DOES PROGESTERONE DO?

Progesterone is a steroid hormone that plays a key part in female reproduction and a healthy menstrual cycle. It’s best known for its role in preparing the endometrial lining to thicken in order to potentially house a fertilized egg after ovulation.

If the egg is fertilized, the body continues to produce progesterone throughout pregnancy to support the developing fetus and also supports breast milk production. 

BENEFITS OF PROGESTERONE

While progesterone plays a key part in reproduction and a healthy menstrual cycle, it’s also often referred to as the “calming hormone” and has many important properties, including:

• + Maintains a healthy pregnancy

• + Maintains a healthy menstrual cycle

• + Keeps estrogen levels in check

• + Reduces stress + anxiety

• + Regulates mood + behavior

• + Boosts cognitive function

• + Optimizes libido

• + Maintains bone density

• + Regulates immune, cardiovascular + respiratory systems

• + Stimulates weight gain + appetite

• + Maintains fat tissue

COMMON CAUSES + TRIGGERS OF LOW PROGESTERONE

The most common causes and triggers of low progesterone include:

+ Chronic Stress/High Cortisol

When our bodies experience chronic stress it often leads to high cortisol levels, another common hormone imbalance. Both cortisol and progesterone rely on a precursor hormone known as pregnenolone, and because stress is always prioritized first in the body (in order for survival) too much cortisol often leads to something known as a pregnenolone steal. Basically cortisol steals this precursor hormone at the expense of progesterone production, often leading to lower levels of progesterone. 

+ Exposure to Synthetic Estrogens

+ Hormonal Birth Control

Hormonal birth control (most notably the pill) prevents ovulation from occurring each month, thereby preventing an unwanted pregnancy. Unfortunately as women we rely on ovulation for so many other important hormonal and bodily functions, especially the creation of the corpus luteum, a temporary gland that produces the majority of progesterone. No ovulation = inadequate progesterone production. 

+ Lack of Ovulation

As mentioned above, after we ovulate, we create a temporary gland known as the corpus luteum. The corpus luteum produces the majority of our progesterone, which fosters healthy endometrial tissue for potential implantation. Thus, ovulation each month is absolutely necessary to maintain healthy progesterone levels. 

SIGNS + SYMPTOMS OF LOW PROGESTERONE

The most common signs and symptoms of low progesterone include:

• +  Difficulty getting or staying pregnant 

• +  Irregular, Short or Anovulatory cycles

• +  Spotting or breakthrough bleeding

• +  PMS/PMDD

• +  Menstrual migraines or headaches

• +  Heavy menstrual flow

• +  Missing Periods

• +  Bloating

• +  Constipation 

• +  Swollen/Tender Breasts

• +  Sleep Issues/Insomnia

• +  Moodiness

• +  Low Libido

• +  Low BBT in the luteal phase

• +  Feeling “flu like” before your period (aches + pains)

LOW PROGESTERONE AND ESTROGEN DOMINANCE

It’s important to note that symptoms of low progesterone are often accompanied by high estrogen levels. This is because progesterone works to keep estrogen levels within a healthy range. Thus if progesterone levels are low, they won’t be able to carry out this function properly, often leading to estrogen dominance, or an imbalance in the ratio of estrogen to progesterone. 

Bottomline if you want healthy estrogen levels, you need adequate progesterone levels!

TIPS TO BOOST PROGESTERONE NATURALLY

So now that you KNOW you need healthy progesterone levels in order to avoid so many of those common unwanted symptoms (hi pms, awful periods, fertility challenges, etc.) you’re probably ready for some simple action steps you can take like, now. 

See below for a few super impactful tips to help you boost progesterone naturally, or for a more in-depth guide, check out my 28-Day Hormone Balance Reset Plan. 

+ Ensure You’re Ovulating + Supporting Ovulation Each Month

+ Up Your Nutrient Intake + Consume Progesterone-Boosting Foods

+ Eat Enough Calories In Your Luteal Phase (we need about 300 more per day)

+ Eat Balanced Meals with Protein, Fat + Fiber Regularly

+ Manage + Reduce Stress When Possible

+ Prioritize High Quality Sleep

+ Opt for Clean, Non-Toxic Home & Beauty Products

+ Consider Switching To A Non-Hormonal Form of Birth Control

+ Support Estrogen Detoxification 

MORE HEALTHY PROGESTERONE RESOURCES

+ Progesterone-Boosting Foods, Recipes & Tips

+ Tips To Support Estrogen Detox Naturally

+ Eating For Your Menstrual Cycle: A Guide 

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