Progesterone is the main female sex hormone that prepares the body for pregnancy. During the luteal phase of the menstrual cycle, just after ovulation, progesterone rises to support the lining of the uterus and make it easier for a fertilized egg to implant and start a pregnancy. If pregnancy does not occur, progesterone immediately drops to trigger the onset of menstruation. In case of pregnancy, however, progesterone continues to increase its levels to provide a healthy environment for the fetus. Progesterone functions in optimal symbiosis with estrogen. The ratio of the three forms of estrogen � estrone (E1), estradiol (E2), estriol (E3) � is important for women’s overall hormonal balance. Progesterone helps to balance and neutralize the effects of excessive estrogen. High levels of estrogen and lower levels of progesterone can lead to conditions and diseases, so it is important to maintain their balance naturally. Low levels of progesterone can lead to a condition known as estrogen dominance. This imbalance results in estrogen concentrations in the body exceeding progesterone levels. The most common symptoms of low progesterone levels and estrogen dominance include: Decreased libido; Severe PMS; Irregular cycle; Mood changes; Depression; Headache; Abdominal swelling; Hot flashes; Chest pains; Weight gain; Fatigue; Difficulty concentrating; Insomnia. Low progesterone can occur for a variety of reasons at any age. However, women’s estrogen and progesterone levels begin to decline at different rates around age 35. Estrogen drops by about 35%, while progesterone drops by up to 75%. This imbalance leads to many common symptoms of menopause, including hot flashes, mood swings, and decreased menstrual cycles. The effects of low progesterone levels extend far beyond the menstrual cycle and can affect a woman’s quality of life. There are four main ways to naturally increase progesterone levels: Consuming foods that support hormone synthesis in the body; Avoiding foods and substances that can lead to hormonal imbalance; Reducing stress in everyday life; Optimizing body weight. Although no food actually contains progesterone, the consumption of certain minerals and nutrients can help the body synthesize enough progesterone and thus normalize its levels in the body. Such foods are: Magnesium-rich foods Women over the age of 19 should consume at least 320 mg of magnesium per day, with these amounts increasing with age. Magnesium helps the body absorb and metabolize calcium and vitamin D. An underfunctioning pituitary gland will not produce enough follicle-stimulating hormone (FSH), luteinizing (LH), or thyroid-stimulating (TSH) hormones.to ensure healthy ovulation, and without ovulation the body will produce less progesterone than needed. Foods rich in magnesium are cocoa, nuts, avocados, legumes. Zinc-Rich Foods Zinc is another important mineral that helps the pituitary gland regulate hormones in the body. It helps the gland to increase the current levels of FSH hormones, which in turn helps the ovaries to produce more progesterone and estrogen, necessary for the normal functioning of the reproductive system. It is recommended that women over 19 take at least 8 mg. per day, with these amounts increasing during pregnancy and breastfeeding. Foods containing zinc must be consumed daily, as the body does not store it. Such foods are seeds, whole grains, mushrooms, peas and potatoes. Foods Rich in Healthy Fats Eating foods that contain healthy fats can help balance hormones. Cholesterol is responsible for the production of thyroid hormones and the synthesis of pregnenolone for the production of progesterone. A study published in the American Journal of Clinical Nutrition1 found that regular consumption of healthy fats can increase progesterone levels and improve the rate of ovulation. One of the biggest mistakes many young ladies make is limiting any fat, which immediately has a negative impact on their reproductive health. Instead of avoiding fat from their diet, they would next consume more seeds, nuts, avocados, coconut oil, olives, olive oil, wild-caught fish, as they are all excellent sources of healthy fatty acids. What should we avoid? A xenoestrogen, or “foreign estrogen,” is a type of xenohormone that mimics the effects of estrogen in the body. Xenoestrogens are widely distributed in the environment and in food, which is why a large part of the world’s human population is exposed to them. Among dietary xenoestrogens, phytoestrogens (PhyEs) are increasingly consumed for their potential health benefits, although there are also important risks associated with their ingestion. Additionally, other xenoestrogens that may be present in food are represented by other chemicals possessing estrogenic activity, commonly referred to as endocrine disrupting chemicals (EDCs). EDCs are a serious health hazard as they can cause a wide range of health problems including hormonal imbalance and estrogen dominance2. You can avoid xenoestrogens by limiting your intake of the following foods and drinks: Processed foods and non-organic fruits and vegetables that may contain xenoestrogen residues as a result of modern production methods. Avoid any chicken, turkey, or other meats that aren’t labeled “hormone-free.” Consuming processed foods with harmful chemicals,pesticides or added hormones can disrupt the natural hormonal balance and lead to lower levels of progesterone in the body. Alcohol abuse changes the way the body produces estrogen. Excessive drinking can increase the levels of estrogen produced and simultaneously decrease progesterone levels. Excessive coffee consumption. The high levels of caffeine in four cups of coffee can increase estrogen levels by up to 70%. Consuming food and drink from plastic containers, and especially exposing them to heat such as in a microwave oven, can cause chemicals from those containers to leach into the food or drink. Controlling hormones by controlling weight There is a very strong connection between a woman’s weight and her hormonal balance, which is usually seen with changes in the menstrual cycle. Often, with underweight, the menstrual cycle stops, while with overweight, a change in the frequency of bleeding and the appearance of pain during the cycle can be observed. Malnutrition and low fat levels signal the body that it is in a struggle for survival, so instead of allocating nutrients to reproductive hormones, it focuses on using those nutrients to keep the body alive. On the other hand, in the case of excess fat, the way it affects hormonal levels is slightly different. Fat cells produce estrogen. So the more body fat a woman has, the more estrogen will be produced, while progesterone levels do not increase with weight gain. However, this will lead to hormonal imbalance. The hormonal balance of the body is important not only for the reproductive abilities of the individual, but also for the optimal functioning of all other organs and systems, as well as being a significant factor in maintaining the optimal energy levels of the body, cognitive abilities, immune response, as well as for the prevention of multiple degenerative diseases. References: 1. Mumford SL, Chavarro JE, Zhang C, Perkins NJ, Sjaarda LA, Pollack AZ, Schliep KC, Michels KA, Zarek SM, Plowden TC, Radin RG, Messer LC, Frankel RA, Wactawski-Wende J. Dietary fat. intake and reproductive hormone concentrations and ovulation in regularly menstruating women. Am J Clin Nutr. 2016 Mar;103(3):868-77. doi: 10.3945/ajcn.115.119321. Epub 2016 Feb 3. PMID: 26843151; PMCID: PMC4763493 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763493/ 2. Paterni I, Granchi C, Minutolo F. Risks and benefits related to alimentary exposure to xenoestrogens. Crit Rev Food Sci Nutr. 2017 Nov 2;57(16):3384-3404. doi: 10.1080/10408398.2015.1126547. PMID: 26744831; PMCID: PMC6104637 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104637/Excessive coffee consumption. The high levels of caffeine in four cups of coffee can increase estrogen levels by up to 70%. Consuming food and drink from plastic containers, and especially exposing them to heat such as in a microwave oven, can cause chemicals from those containers to leach into the food or drink. Controlling hormones by controlling weight There is a very strong connection between a woman’s weight and her hormonal balance, which is usually seen with changes in the menstrual cycle. Often, with underweight, the menstrual cycle stops, while with overweight, a change in the frequency of bleeding and the appearance of pain during the cycle can be observed. Malnutrition and low fat levels signal the body that it is in a struggle for survival, so instead of allocating nutrients to reproductive hormones, it focuses on using those nutrients to keep the body alive. On the other hand, in the case of excess fat, the way it affects hormonal levels is slightly different. Fat cells produce estrogen. So the more body fat a woman has, the more estrogen will be produced, while progesterone levels do not increase with weight gain. However, this will lead to hormonal imbalance. The hormonal balance of the body is important not only for the reproductive abilities of the individual, but also for the optimal functioning of all other organs and systems, as well as being a significant factor in maintaining the optimal energy levels of the body, cognitive abilities, immune response, as well as for the prevention of multiple degenerative diseases. References: 1. Mumford SL, Chavarro JE, Zhang C, Perkins NJ, Sjaarda LA, Pollack AZ, Schliep KC, Michels KA, Zarek SM, Plowden TC, Radin RG, Messer LC, Frankel RA, Wactawski-Wende J. Dietary fat. intake and reproductive hormone concentrations and ovulation in regularly menstruating women. Am J Clin Nutr. 2016 Mar;103(3):868-77. doi: 10.3945/ajcn.115.119321. Epub 2016 Feb 3. PMID: 26843151; PMCID: PMC4763493 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763493/ 2. Paterni I, Granchi C, Minutolo F. Risks and benefits related to alimentary exposure to xenoestrogens. Crit Rev Food Sci Nutr. 2017 Nov 2;57(16):3384-3404. doi: 10.1080/10408398.2015.1126547. PMID: 26744831; PMCID: PMC6104637 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104637/Excessive coffee consumption. The high levels of caffeine in four cups of coffee can increase estrogen levels by up to 70%. Consuming food and drink from plastic containers, and especially exposing them to heat such as in a microwave oven, can cause chemicals from those containers to leach into the food or drink. Controlling hormones by controlling weight There is a very strong connection between a woman’s weight and her hormonal balance, which is usually seen with changes in the menstrual cycle. Often, with underweight, the menstrual cycle stops, while with overweight, a change in the frequency of bleeding and the appearance of pain during the cycle can be observed. Malnutrition and low fat levels signal the body that it is in a struggle for survival, so instead of allocating nutrients to reproductive hormones, it focuses on using those nutrients to keep the body alive. On the other hand, in the case of excess fat, the way it affects hormonal levels is slightly different. Fat cells produce estrogen. So the more body fat a woman has, the more estrogen will be produced, while progesterone levels do not increase with weight gain. However, this will lead to hormonal imbalance. The hormonal balance of the body is important not only for the reproductive abilities of the individual, but also for the optimal functioning of all other organs and systems, as well as being a significant factor in maintaining the optimal energy levels of the body, cognitive abilities, immune response, as well as for the prevention of multiple degenerative diseases. References: 1. Mumford SL, Chavarro JE, Zhang C, Perkins NJ, Sjaarda LA, Pollack AZ, Schliep KC, Michels KA, Zarek SM, Plowden TC, Radin RG, Messer LC, Frankel RA, Wactawski-Wende J. Dietary fat. intake and reproductive hormone concentrations and ovulation in regularly menstruating women. Am J Clin Nutr. 2016 Mar;103(3):868-77. doi: 10.3945/ajcn.115.119321. Epub 2016 Feb 3. PMID: 26843151; PMCID: PMC4763493 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763493/ 2. Paterni I, Granchi C, Minutolo F. Risks and benefits related to alimentary exposure to xenoestrogens. Crit Rev Food Sci Nutr. 2017 Nov 2;57(16):3384-3404. doi: 10.1080/10408398.2015.1126547. PMID: 26744831; PMCID: PMC6104637 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104637/while with overweight, a change in the frequency of bleeding and the appearance of pain during the cycle can be observed. Malnutrition and low fat levels signal the body that it is in a struggle for survival, so instead of allocating nutrients to reproductive hormones, it focuses on using those nutrients to keep the body alive. On the other hand, in the case of excess fat, the way it affects hormonal levels is slightly different. Fat cells produce estrogen. So the more body fat a woman has, the more estrogen will be produced, while progesterone levels do not increase with weight gain. However, this will lead to hormonal imbalance. The hormonal balance of the body is important not only for the reproductive abilities of the individual, but also for the optimal functioning of all other organs and systems, as well as being a significant factor in maintaining the optimal energy levels of the body, cognitive abilities, immune response, as well as for the prevention of multiple degenerative diseases. References: 1. Mumford SL, Chavarro JE, Zhang C, Perkins NJ, Sjaarda LA, Pollack AZ, Schliep KC, Michels KA, Zarek SM, Plowden TC, Radin RG, Messer LC, Frankel RA, Wactawski-Wende J. Dietary fat. intake and reproductive hormone concentrations and ovulation in regularly menstruating women. Am J Clin Nutr. 2016 Mar;103(3):868-77. doi: 10.3945/ajcn.115.119321. Epub 2016 Feb 3. PMID: 26843151; PMCID: PMC4763493 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763493/ 2. Paterni I, Granchi C, Minutolo F. Risks and benefits related to alimentary exposure to xenoestrogens. Crit Rev Food Sci Nutr. 2017 Nov 2;57(16):3384-3404. doi: 10.1080/10408398.2015.1126547. PMID: 26744831; PMCID: PMC6104637 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104637/while with overweight, a change in the frequency of bleeding and the appearance of pain during the cycle can be observed. Malnutrition and low fat levels signal the body that it is in a struggle for survival, so instead of allocating nutrients to reproductive hormones, it focuses on using those nutrients to keep the body alive. On the other hand, in the case of excess fat, the way it affects hormonal levels is slightly different. Fat cells produce estrogen. So the more body fat a woman has, the more estrogen will be produced, while progesterone levels do not increase with weight gain. However, this will lead to hormonal imbalance. The hormonal balance of the body is important not only for the reproductive abilities of the individual, but also for the optimal functioning of all other organs and systems, as well as being a significant factor in maintaining the optimal energy levels of the body, cognitive abilities, immune response, as well as for the prevention of multiple degenerative diseases. References: 1. Mumford SL, Chavarro JE, Zhang C, Perkins NJ, Sjaarda LA, Pollack AZ, Schliep KC, Michels KA, Zarek SM, Plowden TC, Radin RG, Messer LC, Frankel RA, Wactawski-Wende J. Dietary fat. intake and reproductive hormone concentrations and ovulation in regularly menstruating women. Am J Clin Nutr. 2016 Mar;103(3):868-77. doi: 10.3945/ajcn.115.119321. Epub 2016 Feb 3. PMID: 26843151; PMCID: PMC4763493 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763493/ 2. Paterni I, Granchi C, Minutolo F. Risks and benefits related to alimentary exposure to xenoestrogens. Crit Rev Food Sci Nutr. 2017 Nov 2;57(16):3384-3404. doi: 10.1080/10408398.2015.1126547. PMID: 26744831; PMCID: PMC6104637 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104637/Perkins NJ, Sjaarda LA, Pollack AZ, Schliep KC, Michels KA, Zarek SM, Plowden TC, Radin RG, Messer LC, Frankel RA, Wactawski-Wende J. Dietary fat intake and reproductive hormone concentrations and ovulation in regularly menstruating women. Am J Clin Nutr. 2016 Mar;103(3):868-77. doi: 10.3945/ajcn.115.119321. Epub 2016 Feb 3. PMID: 26843151; PMCID: PMC4763493 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763493/ 2. Paterni I, Granchi C, Minutolo F. Risks and benefits related to alimentary exposure to xenoestrogens. Crit Rev Food Sci Nutr. 2017 Nov 2;57(16):3384-3404. doi: 10.1080/10408398.2015.1126547. PMID: 26744831; PMCID: PMC6104637 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104637/Perkins NJ, Sjaarda LA, Pollack AZ, Schliep KC, Michels KA, Zarek SM, Plowden TC, Radin RG, Messer LC, Frankel RA, Wactawski-Wende J. Dietary fat intake and reproductive hormone concentrations and ovulation in regularly menstruating women. Am J Clin Nutr. 2016 Mar;103(3):868-77. doi: 10.3945/ajcn.115.119321. Epub 2016 Feb 3. PMID: 26843151; PMCID: PMC4763493 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763493/ 2. Paterni I, Granchi C, Minutolo F. Risks and benefits related to alimentary exposure to xenoestrogens. Crit Rev Food Sci Nutr. 2017 Nov 2;57(16):3384-3404. doi: 10.1080/10408398.2015.1126547. PMID: 26744831; PMCID: PMC6104637 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104637/