Hormones are essential to the body. They help regulate many internal processes such as hunger and blood pressure and also facilitate and play an integral part in a person’s growth and reproductive health. Therefore, it’s only natural that we observe and maintain a healthy endocrine system that can oversee balanced hormone levels in our body.
However, with more and more people succumbing to sedentary lifestyles and unhealthy eating habits, this has compromised the body’s natural capacity to maintaining balance and harmony in the hormone levels, creating adverse effects. So, today we’ll be exploring the negatives of low progesterone levels and how you can increase them with simple food habit changes.
Why Is Low Progesterone Bad?
Although hormones don’t sound like the end of days or as scary as getting a hereditary disease or something like Covid-19, unhealthy and imbalanced levels of progesterone in the body can lead to long-term adverse effects. And, when left unnoticed and untreated, it can spiral a person’s health and future down.
- Risk of Infertility: Number one, if you have any plans of having a family, this can put you at risk of infertility and experience issues with getting pregnant. So, if you’re planning to have a family in the future and don’t want to limit your chances of building one, please take care of hormone levels. It hurts both partners when they feel it’s their fault why they can’t have a family.
- Risk of Miscarriage: Number two, even if you manage to get pregnant, low progesterone levels put the mother at an increased risk of miscarriage. Losing an unborn child before they even have the chance to see the beauty of the world is one of the worst pains any parent can go through. So, please value your hormonal health because it’s capable of saving lives.
So, What Food Are We Talking About?
Realistically speaking, there aren’t any food choices that will directly affect your progesterone levels, so don’t expect any overnight fixes. However, progesterone is closely tied with many nutrients, so improving your vitamins and minerals intake will do the job just as effectively.
#1 You Need More Vitamin B-6
Firstly, you’ll want to monitor and increase your vitamin B-6 intake, or at the very least make sure you’re getting your daily requirement. Apart from increasing progesterone levels, vitamin B-6 is also known for uplifting one’s mood, promoting brain health, and treating anemia. So, you’re getting the best of both worlds.
- Chickpeas: Whether roasted to a delicious and crispy texture or dried to give it a rich taste, chickpeas are among the most healthy and nutritious legumes out there, including a good source of vitamin B-6. You can add them as toppings to your meals which will add a unique flavor to your dishes. However, we personally enjoy them as snacks and treats too.
- Tuna: Let’s face it, there’s a vast amount of tuna recipes just waiting for you to pounce on, all the way from canned to scaling the fish yourself. Lucky for us, this delicious hunk of fish is an excellent source of vitamin B-6, which makes it the perfect meal for those looking to increase progesterone levels. It’s also rich in omega-3 fatty acids, keeping you safe from cardiovascular disease.
- Spinach: Much like how Popeye kept telling us to eat our spinach to get strong, this beautiful green vegetable also serves as the perfect source for vitamin B-6. It’s also high in antioxidants which promote disease protection, and it’s known for improving brain health, so there’s no way you can go wrong with it!
#2 Vitamin C Helps
Secondly, the next thing on your list of nutrients to be more mindful of is vitamin C. Although it’s not as effective as vitamin B-6 in the hormone department, it still provides plenty of help, and we should get all the help we can get. Plus, vitamin C, in general, is an excellent nutrient to have more of because it boosts your immune system and helps combat diseases.
- Broccoli: Look, if you’re among the group of people that don’t like broccoli, please give it another chance because it’s among the healthiest sources of vitamin C and a whole lot of goodies that your body deserves. Plus, there’s no denying its flexibility as an ingredient, so you can match it with a wide array of dishes and recipes to try. So, break away from that stigma and give broccoli a chance!
- Thyme & Parsley: While it may seem like only master chefs and Michelin-star restaurants use plenty of thyme & parsley on their dishes, culinary herbs & spices offer many health benefits, and vitamin C is just one of them. So, before you decide to make quick work of your next recipe, take our advice to experiment and add more thyme and parsley into your dishes.
- Lemons: Everyone enjoys a fresh lemonade, and all that vitamin C makes it an excellent method to increasing your progesterone levels as well. Plus, that citrus flavor and aroma can work with almost any dish and drink. So, it’s nearly impossible not to have at least a lemon in your diet if you’re creative enough.
#3 Zinc Is Still Important
Last but not least, you’ll want to increase your zinc intake because it enages Follicle Stimulating Hormone (FSH) production, which in turn activates the necessary steps in ovulation to produce progesterone. Likewise, zinc is also crucial to managing healthy and steady growth and aid in metabolism, so you’re not losing out on anything.
- Dairy Products: Although your typical carton of milk or splash of dairy in your drinks is well-known for protein and calcium, these baddies are excellent sources of Zinc as well. So, unless you’re lactose-intolerant and experience complications drinking or eating anything with dairy, we strongly recommend adding more to your diet to improve your progesterone levels.
- Nuts: Nuts are among the healthiest snacks out there, and apart from anti-inflammatory properties and aiding with weight management, these cute snacks are excellent sources of Zinc. So, if you’re looking for something to munch on that can guarantee you a slew of health benefits, don’t shy away from the almonds and pistachios!
Are There Any Alternatives?
However, changing eating habits isn’t the only thing you can do to improve and increase your progesterone levels. There are plenty of simple alternatives to promoting good hormone levels, and among the following are accessible methods you should try:
- 1. Supplements
Of course, we wouldn’t recommend this without a doctor prescribing them and guaranteeing your safety. However, we also won’t deny that these are some of the most direct and effective ways to improve progesterone levels.
- 2. Reduce Stress
Stress is bad for your mental health and also impedes your hormone levels. So, if you want to increase your progesterone levels, you might want to take a step back from everything that’s troubling you. Getting a bit of free time and relaxation goes a long way.
- 3. Avoid Too Much Exercise
While regular exercise is part of a healthy lifestyle, overexercise and doing too much has been linked to lower progesterone levels. So, please avoid pushing yourself far beyond what’s healthy. Stick to your limits and enjoy the process.
Increase Your Progesterone Levels Naturally
Nevertheless, we still recommend starting with simple food habits because these are the easiest to implement and change in your lifestyle. Of course, you’re more than welcome to try a mix of alternatives to maximize the benefits. And, over time, you’ll start seeing the benefits accumulate!