Prioritize sleep! Aim for 7-9 hours of quality sleep nightly. Insufficient rest directly impacts hormone production.
Manage stress effectively. Chronic stress significantly lowers progesterone levels. Explore relaxation techniques like yoga, meditation, or deep breathing exercises. Regular exercise, such as 30 minutes of moderate-intensity activity most days of the week, also helps.
Nourish your body with a balanced diet. Include foods rich in vitamins and minerals that support progesterone production. Focus on:
| Vitamin B6 | Bananas, chickpeas, sweet potatoes |
| Magnesium | Dark leafy greens, almonds, avocados |
| Zinc | Oysters, beef, pumpkin seeds |
| Vitamin C | Citrus fruits, berries, peppers |
Limit exposure to endocrine disruptors. These chemicals found in some plastics, pesticides, and personal care products can interfere with hormone balance. Choose products labeled “BPA-free” and opt for organic produce when possible.
Maintain a healthy weight. Both underweight and overweight conditions can disrupt hormonal balance. Consult a healthcare professional for personalized weight management advice.
Consider dietary supplements after consulting your doctor. Some supplements, such as chasteberry (vitex) and maca root, may support progesterone production, but always discuss their use with your healthcare provider to ensure safety and appropriate dosage. They should not replace a healthy lifestyle and medical treatment.
