How to Naturally Increase Progesterone to Get Pregnant

How to Naturally Increase Progesterone to Get Pregnant

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Dr. Sabiha Anjum (Gynecologist/Obstetrician)
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Welcoming a child into the family is one of the happiest moments in one’s life. However, getting pregnant is not as easy as it sounds. In a lot of cases, couples have to try really hard to be blessed with their own bundle of joy. The efforts have to be consistent, and there must be no problems with the man or the woman for the efforts to be successful. While it may take months to make a baby in most cases, ultimately leading to a successful conception, sometimes, couples still end up being unable to conceive.

Video: 11 Easy Ways to Increase Progesterone Levels to Get Pregnant

The progesterone levels of a woman play an important role in helping a couple get pregnant. The levels have to be high enough for the woman to be fertile. There are obvious symptoms that indicate a dip in progesterone levels; they include mood swings, anxiety, low sex drive, weight gain, irregular periods, and errant sleep patterns. The more serious consequences of having low progesterone levels include infertility or the increased likelihood of suffering a miscarriage. Therefore, you have to ensure that the levels are high before you try to make a baby.

In this article, let us look at the best ways to keep your progesterone levels high.

Ways to Increase Low Progesterone Levels to Get Pregnant

There are many ways to increase progesterone levels naturally for fertility. The best ways are mentioned below:

1. Avoid foods that influence oestrogen levels.

The female body maintains a delicate balance between progesterone and oestrogen levels, which ensures that the woman remains fertile. If either of the two becomes high, the other goes down. Therefore, if you’re trying to get pregnant, it would be best to avoid food items which make the levels of oestrogen shoot up in the bloodstream. These food items include soy products, carrots, olives, chickpeas, and legumes among many others.

2. De-stress.

De-stress yourself taking a good sleep

Your stress levels should always be kept under control if you are trying to get pregnant. When you are stressed, hormones like adrenaline and cortisol start coursing through your bloodstream. The body does not produce enough progesterone as a result, and you might face fertility-related issues because of the same. You can try a lot of methods to de-stress; a short walk, playing with pets, or a romantic night with your partner can all work in your favour.

3. Consume good fats.

The body needs fat in the form of cholesterol, in order to produce progesterone. Cholesterol is essential for progesterone, which is extremely important for the health of a woman. This means that you have to consume enough fat consistently to keep the hormone levels of your body high enough for fertilization to occur. Foods like meat, lard, fatty fish, and coconut oil are great to help keep your cholesterol levels adequate.

4. Try vitex (chaste tree berry) capsules.

Consuming vitex helps stimulate your brain to produce more of the LH (Luteinizing Hormone), which is responsible for the production of progesterone in the female body. It also helps keep your prolactin levels in check, while simultaneously helping in raising your progesterone levels. You can take vitex capsules a couple of times a day in the right dosage to ensure that the levels in the body stay high. However, these should be taken under the supervision of a doctor and only if you have opted for infertility treatment.

5. Include zinc-rich foods in your diet.

 Include zinc-rich foods in your diet

One of the most important minerals that helps your body maintain hormones at the right levels, zinc plays a huge role in ensuring fertility. This mineral prompts the pituitary gland to secrete follicle-stimulating hormones, which help promote ovulation in the female body. You can consume zinc-rich foods like liver, lean red meat, shellfish, and dark chocolate.

6. Increase the consumption of magnesium-rich foods as well.

Along with zinc, magnesium is also extremely important in helping you maintain hormonal balance in your body. You can opt to consume enough magnesium by using supplements or by eating food items like black beans, spinach, halibut, whole grain cereals, and nuts.

7. Avoid certain herbs.

Some herbs have the effect of increasing oestrogen levels in the female body. This results in the reduction of progesterone, and you might be unable to conceive after a time. Therefore, you have to avoid all types of herbs which can result in the rise of oestrogen levels. These herbs include blue cohosh, black cohosh, liquorice, lavender, tea tree oil, and Rhodiola rose root, among many others.

8. Consume more Vitamin C-rich foods.

Consume more Vitamin C-rich foods

Vitamin C also plays a huge role in improving your fertility levels, as it can help in ovulation. The ovaries of the female body take in ascorbic acid before they ovulate so that the ovulation process goes smoothly. Vitamin C facilitates the re-absorption of ascorbic acid, as it functions as an antioxidant in the body. This means that you have to consume enough of the vitamin for your body to function properly. Foods like broccoli, lemon, oranges, and dark leafy vegetables are the best sources of Vitamin C.

9. Include Vitamin E-rich options in your diet.

Another vitamin that plays a huge role in pregnancy is Vitamin E. Vitamin E helps increase the luteal blood flow which lengthens the luteal phase. This means that the egg released will be of higher quality, and increase the chances of pregnancy in a woman. To include Vitamin E in your diet, eat foods like nuts, sunflower seeds, and increase your consumption of olive oil in order to be fertile.

10. Avoid non-organic foods.

Most food items that you can get from the market today contain high levels of pesticides, which can affect your chances of getting pregnant adversely. Therefore, you should always try and purchase meat and chicken which are free of hormones while trying to have a baby. This prevents any additional hormones or pesticides from entering your body, and you will have a better chance of being pregnant.

11. Refrain from exercising too much.

While exercise definitely helps curtail stress by keeping the production of the cortisol hormone under control, the exact opposite can happen if you tend to over-exercise. In such a case, your body’s hormone levels may go for a toss and your cortisol levels may end up increasing. As a result, your progesterone levels may end up being on the lower side.

What Nutrients Will Help In Boosting Progesterone?

Progesterone is one of the most important hormones in a woman’s body. It helps regulate the menstrual cycle and is crucial for getting pregnant. However, low progesterone levels can be a hindrance in your journey to conceive. But fret not, as there are some nutrients that can help boost your progesterone levels naturally. So let’s dive into the details!

1. Vitamin B6

This is a powerful nutrient that helps increase progesterone levels. It is found in foods like fish, poultry, bananas, avocados, and spinach. Vitamin B6 helps in the production of progesterone and also regulates the luteal phase of the menstrual cycle, which is when the egg is released from the ovary.

2. Zinc

Zinc is another nutrient that is essential for boosting progesterone levels. It is found in foods like oysters, beef, spinach, and pumpkin seeds. Zinc helps in the production of progesterone and also plays a crucial role in the development of the corpus luteum, which is responsible for producing progesterone.

3. Magnesium

Magnesium is a mineral that is necessary for the proper functioning of the body. It is found in foods like almonds, cashews, spinach, and black beans. Magnesium helps in the production of progesterone and also plays a crucial role in the regulation of the menstrual cycle.

4. Vitamin C & E

Vitamin E is a powerful antioxidant that is found in foods like almonds, spinach, sweet potatoes, and sunflower seeds. It helps in the production of progesterone and also helps in the development of the corpus luteum.

Vitamin C is found in foods like oranges, strawberries, kiwi, and broccoli and helps in the production of progesterone and also helps in the regulation of the menstrual cycle.

Other Lifestyle Changes & Exercises to Increase Progesterone Level?

Are you tired of feeling anxious, irritable, and unable to focus due to low progesterone levels? Well, fear not, because there are some simple lifestyle changes and exercises you can do to increase your progesterone levels and improve your overall well-being.

Here are some tips to get you started:

1. Reduce Stress

Stress is one of the biggest culprits of low progesterone levels. When you’re stressed, your body produces more cortisol, which can interfere with the production of progesterone. So, make sure you’re taking time to relax and de-stress. You can do this by practising yoga, meditation, or deep breathing exercises.

2. Get Enough Sleep

Lack of sleep can also affect your progesterone levels. Aim to get at least 7-8 hours of sleep per night. If you have trouble falling asleep, try creating a relaxing bedtime routine or using essential oils like lavender to help you drift off.

3. Exercise Regularly

Regular exercise can help increase progesterone levels. Focus on exercises that get your heart rate up, like cardio or HIIT workouts. You can also try strength training exercises like squats and lunges, which can help increase testosterone levels, leading to an increase in progesterone.

4. Eat a Balanced Diet

Eating a balanced diet that’s rich in protein, healthy fats, and fiber can help support your body’s hormone production. Make sure to include foods like eggs, nuts, avocados, and leafy greens in your diet.

Pre-ovulation Progesterone Vs Early Pregnancy Progesterone

Progesterone is a key hormone that plays an essential role in both pre-ovulation and early pregnancy. However, the levels of progesterone during these two stages can vary significantly.

During the pre-ovulation stage, progesterone levels are generally low. As a result, some women may experience symptoms like anxiety, irritability, and irregular periods. However, there are some foods that can help increase progesterone levels during this stage. These include foods rich in vitamin C, like citrus fruits and bell peppers, as well as foods rich in vitamin B6, like bananas and sweet potatoes.

On the other hand, during early pregnancy, progesterone levels increase significantly. This increase is essential for maintaining a healthy pregnancy and supporting the development of the fetus. However, it’s important to note that while certain foods may help increase progesterone levels during the pre-ovulation stage, they may not have the same effect during early pregnancy. In fact, some foods that are beneficial during the pre-ovulation stage, like high doses of vitamin C, may actually be harmful during early pregnancy.

Overall, while progesterone plays an important role in both pre-ovulation and early pregnancy, the levels and needs of the body can differ during each stage. By incorporating healthy foods that increase progesterone into your diet, you can support your body’s hormone production and promote overall health and wellness.

If you are thinking about how to raise your progesterone levels to get pregnant, then you have many options to choose from. In short, you will need to stay calm, eat healthy foods, and avoid any food that can mess with the hormonal balance of your body. This will enhance your chances of getting pregnant and soon, you will have your little bundle of joy.

Also Read: How to Conceive Baby Fast & Easily

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Aarohi Achwal holds a bachelor’s degree in Commerce and a master’s degree in English Literature. While working as an intern for an English daily, she realised that she likes writing above anything else. The idea of being heard without having to speak appeals to her. She likes to write research-based articles that are informative and relevant. She has written articles on pregnancy, parenting, and relationships. And she would like to continue creating content on health and lifestyle.