Ladies, this weekend SuzyKnew! shares Fertility Friday’s podcast on how to deal with low progesterone.
Fertility Friday’s Lisa Henderson-Jack asks: Do you have low progesterone?
The majority of the questions Fertility Friday receives via emails and DMs are related to progesterone issues.
How do you know if you have low progesterone?
Below are the most common ways low progesterone shows up in the menstrual cycle:
- Short luteal phases (10 days or less)
- Premenstrual spotting
- Moderate to severe PMS symptoms (during the week prior to your period)
Other possible symptoms include heavy periods (menorrhagia), low basal body temperatures, and even recurrent miscarriage.
Fortunately restoring normal progesterone levels is often fairly straightforward (though it’s not always “easy”).
Today Fertility Friday shares a brand new podcast episode all about progesterone, where Lisa share the basic steps to improve your progesterone production and normalize your hormones in the process.
Many of the strategies to improve progesterone production are things that we know we should be doing but often aren’t doing consistently, because we get carried away with the responsibilities of life.
Here are a few things you can do today to boost low progesterone:
- Get to bed between 9:30 and 11:00PM each night and get a minimum of 7 hours of sleep.
- Sleep in the dark (pitch black) to support your melatonin production.
- Stop skipping breakfast.
- Eat enough food for your activity level (a minimum of 3 full meals per day with sufficient protein, fat, and carbohydrates).
- Consider reducing or eliminating your caffeine consumption (tea, coffee, energy drinks contain caffeine and therefore suppress your appetite).
- Smart supplementation (magnesium and vitamin B6 have been shown to support progesterone production)
It’s easy to underestimate the power of these basic foundational factors, but Lisa recommends that you chart your menstrual cycles as you make changes. This way you’ll be able to see for yourself if it’s working! Of course there are many other factors that can contribute to progesterone issues, but this is a powerful place to start.
Click here: for the podcast