The progesterone hormone play such an important role in helping a women get pregnant. It ensures the development and secretion of nutrients of the uterine lining, which is essensial for the embryo implantaion and development. For this reason, low level of progesterone is one of the main risks of infertility and miscarrage. If you experience short menstrual cycles, low basal body temperature, severe breast tenderness, bleeding between periods, repeated miscarriage, infertility, it is likely that you may suffer from low progesteron level. Therefore, in order to increase chance of successful pregnancy, it is pretty much useful for you to (self help) increase your progesterone level by some natural ways:
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 is produced more in the body and consequently interfere with the production progesterone. In fact, stress is unevitable but you totally can minimize its negative effect by doing some stress-detox simple exercise. Foe examples, a short walk (30 minutes), playing with pets, do hobbies, read favourite book, talk with family/ friends, spend a romantic night with your partner, stb. Try to distractyour mind from things that make you feel bad.
Consume good fats, essential fatty acids
The body needs fat -in the form of cholesterol- to produce progesterone. This means that you have to consume enough fat to keep the progesteron high enough for supporting embryo implantation. Foods like meat, diary product, fatty fish, and vegetable-oriented oil (olive oil, coconut oil, sesame oil) are great to help keep your cholesterol levels adequate.
Essential fatty acids, especially Omega 3 and Omega 6, are also important for the production of different hormones, including progesterone. Foods are rich in essential fatty acids are salmon, tonhal, shrimp, sardines, walnuts, pumpkin seeds, flaxseed, leafy vegetables.
Consume more foods rich in zinc.
As a component of more than 300 different enzymes, zinc is one of the most important minerals that helps the body maintain a proper hormone production. Zinc deficiency can cause hormone imbalance and consequently fertility problems. Zinc also helps stimulate the pituitary gland to secrete follicle-stimulating hormones FSH, which help promote the development and mature of follicles and also the ovulation. Foods are rich in zinc are liver, lean red meat, beef, turkish, shrimp, shellfish, pumpkin seed, and dark chocolate.
Consume more foods rich in magnesium
Like zinc, magnesium is also extremely important in maintaining hormonal balance in the body. Source: fatty fish, black beans, avocado, spinach, halibut, whole grain cereals, nuts, dark chocolate.
Consume more foods rich in Vitamin C
Vitamin C also plays a huge role in improving your fertility levels, as it can help in ovulation and the luteal phase. Source: paprika, lemon, oranges, grapefruit, kiwi, dark leafy vegetables are the best sources of Vitamin C.
Include lots of Vitamin E in your diet
Another vitamin that plays a huge role in pregnancy is Vitamin E. Vitamin E helps maintain the corpus luteum function which in turns help increase progesterone level and lengthen the luteal phase. Nuts, peanut, sunflower seeds, olive oil, sunflower oil, hazenut oil, avocado, spinach, fatty fish, goose meat, are top foods rich in Vitamin E.
Refrain from exercising too much
While exercise definitely helps curtail stress, the excessive exercise can do more harm than good by disturbing hormon production and function. In such a case, too much cortison is often produced and it would interfere with the production of other hormones. As a result, progesterone levels may end up being on the lower side.
Using chaste berry herb
Chaste berry can help restore the ostrogen-progesteron balance. It also help the body produce the LH hormon to promote ovulation. Other effect of chaste berry is that it can decrease the prolactin level. For infertility treatment, it should be used for at least 5-6 months. Apart form luteal phase defect, other gynaecology problems also benefit from chaste berry such as anovulation, early menopause, ovarian cyst, hyperprolactinaemia.