Hormonal balance is essential to health. When hormones are not in a state of balance, many problems can occur. Low progesterone levels can cause a number of problems such as infertility, thyroid dysfunction, depression, fibrocystic breasts, weight gain and irregular menstrual cycle. A deficiency in vital nutrients such as magnesium can also occur, compromising health. Thankfully, boosting progesterone levels naturally is possible through a natural diet and lifestyle.
Nutrients for Hormonal Balance
From a nutritional standpoint, one of the effects of hormonal imbalance is the depletion of vital nutrients such as zinc which play an essential role in hormonal health including levels of progesterone. Supplementing diet with a multivitamin that includes zinc can help restore normal levels of progesterone. The recommended daily allowance of zinc in the United States is 8 mg for women and 11 mg for men. Increasing intake of foods rich in zinc will also help boost progesterone levels. Calf's liver, beef tenderloin, lamb and venison are excellent sources of dietary zinc. Vegetarians can reach for sesame seeds, raw pumpkin seeds, green peas and raw crimini mushrooms. Adequate amounts of calcium, vitamin D, vitamin A and omega-3 fatty acids are also necessary. Eat plenty of leafy green vegetables, low-fat organic dairy, whole grains, vegetables, fruits and legumes to promote overall health and hormonal balance, including adequate levels of progesterone.
Lifestyle Changes to Boost Progesterone Levels
All systems in the body are interconnected and must function properly for optimal health. A healthy diet and moderate exercise are essential to hormonal balance. Avoid highly processed foods that are high in sodium, fat, additives and preservatives. These foods deplete the body's supply of sex hormones such as progesterone. Avoid alcohol, sodas and caffeine as they are detrimental to hormonal balance and progesterone production. Aim for at least 30 minutes a day of moderate exercise such as walking. Also, try to incorporate resistance and strength training into your routine for even better results.
There are a number of natural supplements available at health food stores that are said to boost progesterone levels. Mexican wild yam root is one of the most commonly used. Although there is no scientific evidence that Mexican wild yam works to boost progesterone levels, many women have reported symptom relief after short-term supplementation with this natural remedy.