Progesterone, a hormone often misunderstood or overlooked, plays an essential role in the health of women—and even men. As women enter perimenopause and then menopause, maintaining adequate progesterone levels can influence everything from mood stability to heart health. Let’s break down the key functions of progesterone, what happens as levels decline, and how lifestyle changes can help keep this balancing hormone in check.
The Role of Progesterone in the Body
Progesterone is produced by the liver, adrenal glands, ovaries, and placenta (if pregnant). During the menstrual cycle, progesterone production ramps up in the second half, balancing the effects of estrogen and preparing the uterus for a potential pregnancy. Beyond fertility, progesterone supports many bodily functions, such as:
Pregnancy Support: Progesterone is pro-gestational, meaning it’s key to sustaining pregnancy by thickening the uterine lining and lowering uterine muscle contractions.
Nervous System Health: Progesterone supports myelin production, which protects nerves and promotes faster signal transmission.
Anti-Cancer Properties: By encouraging cell maturation and controlling cell growth, progesterone’s function is anti-cancer by nature. This is especially critical for preventing uncontrolled cell growth that can lead to cancer.
Perimenopause, Stress, and Progesterone Decline
As women age, progesterone levels naturally decrease, especially during perimenopause. When ovulation becomes irregular, progesterone production from the ovaries diminishes, while fluctuating estrogen levels can exacerbate symptoms like mood swings, sleep disturbances, and anxiety. Lower progesterone is associated with reduced calming effects, as this hormone affects key neurotransmitters like GABA and dopamine, which are involved in stress relief, mental clarity, and sleep.
In addition, stress is a big player in progesterone depletion. Progesterone and cortisol (the stress hormone) share a precursor called pregnenolone. Under chronic stress, the body will prioritize cortisol production over progesterone, leading to further progesterone reduction.
Symptoms of Low Progesterone
During perimenopause, symptoms of low progesterone include:
Anxiety and irritability
Difficulty sleeping
Increased PMS and headaches
Bone density loss
Fibrocystic breast changes
For many women, these symptoms are dismissed as “just part of aging,” but they are actually related to suboptimal hormone levels.
Maintaining Healthy Progesterone Levels: Lifestyle and Dietary Tips
While progesterone supplementation can be beneficial, here are some lifestyle strategies that can help boost natural production and overall hormone balance:
Eat Healthy Fats: Progesterone, like all steroid hormones, is derived from cholesterol, so it’s essential to include healthy fats in your diet. Monounsaturated and polyunsaturated fats, found in olive oil, nuts, seeds, fish, and avocados, help lower cholesterol and provide the building blocks for hormone production.
Consume Zinc-Rich Foods: Zinc supports follicle-stimulating hormone (FSH), which signals the ovaries to ovulate and produce progesterone. Foods like chickpeas, pumpkin seeds, and lean meats are good sources.
Get Enough Magnesium: This mineral aids in adrenal health and helps the body convert pregnenolone into progesterone. You can get magnesium from foods like leafy greens, nuts, and whole grains or consider a supplement if needed.
Balance Your B Vitamins: Vitamin B6 is especially important for regulating progesterone and estrogen. B-complex vitamins support energy production, mood, and hormone synthesis.
Manage Stress: Chronic stress leads to increased cortisol, which competes with progesterone for production. Simple practices like walking outside, meditating, or practicing yoga can keep cortisol levels in check, allowing more resources for progesterone production.
Progesterone Testing and Levels
Progesterone levels can vary widely, so testing can be complex, especially for women still menstruating. Ideally, after ovulation, levels should reach 10-20 ng/mL. However, after menopause, levels typically fall to 1 or lower. Testing serum levels (from a blood draw) is most reliable, while saliva testing often shows fluctuating levels that can be misleading.
The Bottom Line: Focus on Optimal, Not Just “Normal”
In hormone health, there’s a big difference between “normal” and “optimal.” While low progesterone levels may technically fall within the “normal” range for postmenopausal women, these levels aren’t necessarily optimal for feeling your best.
Maintaining healthy lifestyle habits—like consuming nutrient-rich foods, incorporating stress management practices, and working with a knowledgeable provider—can make a difference in preserving your progesterone levels and enjoying the many benefits of this balancing hormone.
Listen to Dr Jackson go into detail about this topic! You can hear the full episode on her podcast, Ageless and Outrageous. Be sure to like and follow so you don’t miss an episode!
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At Foundations at Maitland, in Maitland FL, we offer a full range of non-surgical treatments to help you reach your aesthetic, wellness, and sexual goals. Our providers are highly trained and experienced. We are led by our double-board certified surgeon, Dr Kristin Jackson, who has personally developed all treatment protocols and is closely involved in the day-to-day operations of our medical spa. With her extensive training in all non-surgical cosmetic treatments as well as over 20 years of surgical experience, Dr Jackson is uniquely qualified to ensure our medical spa provides you with the highest standards of quality care and safety.
If you are looking for hormone replacement doctors or anti-aging doctors near you, we can help! Contact us today for your complimentary consultation!
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