Looking for the answer to how to increase estrogen and progesterone naturally? Worry no more as you have landed to the right page where you can find the most worthwhile guide for the same. Here you can find out all about these hormones and how to boost them in your body naturally.
Signs of low estrogen and progesterone
Low levels of estrogen and progesterone can show up in many ways that you might not paying heed to.
5 signs of Low estrogen:
– Hot flashes
– Mood swings
– Vaginal dryness
– Irregular periods
– Sleep disturbances
5 signs of low progesterone:
– Anxiety
– Insomnia
– Mood swings
– Irregular periods
– PMS-like symptoms
How to increase estrogen and progesterone naturally with diet?
Diet is the best natural way to boost these two hormones in your body and maintain their balance. A diet which has all the vitamins and minerals for the synthesis and balance of these hormones can be an organic approach.
Moreover, when this approach is combined with a good routine and some favourable lifestyle changes, your hormones will increase and stay balanced. So as to maintain their healthy levels, you must stick to healthy eating with a balanced life.
Minerals and vitamins to increase estrogen and progesterone
The hormones in your body are closely related to the levels of vitamins and minerals in your body and it answers your question about how to increase estrogen and progesterone naturally!
Ideal minerals and vitamins For Estrogen:
1. Vitamin E:
It is an ideal vital for estrogen production in your body and maintaining a balance of cycles.
2. Vitamin B6:
This vitamin is needed for making more natural estrogen and its regulation in your body.
3. Magnesium:
It is crucial for production and balance, when it comes to these 2 pivotal hormones.
4. Zinc:
It is another crucial mineral that your diet should have for more estrogen in your body.
5. Omega-3 fatty acids:
They are healthy fats which ensure that your hormones do not get unbalanced by maintaining your estrogen levels.
Minerals and vitamins you need for Progesterone:
1. Vitamin C:
Not only can it boost your adrenal function but also help your body make enough progesterone.
2. Vitamin B6:
Also involved in progesterone synthesis, it is again a vital part of hormonal balance.
3. Magnesium:
By helping your body make enough progesterone, this mineral can help you with proper hormonal balance.
4. Zinc:
Since zinc is good for your hormone regulation and balance, you must have it in your meal plan.
Role of personalisation in your hormonal balance diet
Everyone has unique needs and so is your answer to how to increase estrogen and progesterone naturally. With personalisation by a diet expert, you can introduce the right foods in your diet. A dietician examines your body and entire hormone levels to study them thoroughly.
Followed by this, dieticians get to the root cause of what disrupts your estrogen and progesterone levels.
Best foods that promote estrogen and progesterone
The estrogen and progesterone production in your body depends on the diet you take. Therefore, it must have these:
Estrogen-Boosting Foods:
- Soybeans and soy products
- Flaxseeds
- Sesame seeds
- Blueberries and raspberries
- Apples
- Pomegranates
- Cruciferous vegetables
Progesterone-Supporting Foods:
- Citrus fruits
- Leafy greens
- Nuts & seeds
- Fatty fish
- Dark chocolate
- Whole grains
Hormone-Balancing Foods:
There are certain foods that can help you balance the hormone levels in your body, including both progesterone as well as estrogen. They are:
1. Omega-3 rich foods:
- fatty fish
- flaxseeds
- walnuts
2. Probiotic-rich foods
- yogurt
- kefir
- kimchi
3. Vitamin D-rich foods
- fatty fish
- egg yolks
- mushrooms
Lifestyle management for hormonal imbalances:
Ever wondered, how to increase estrogen and progesterone naturally with your lifestyle, here are some tips:
● Maintain a healthy weight:
Excess fat in your body can disturb your hormone balance, for which you must have an ideal weight as per your BMI.
● Reduce stress:
Stress can lower the progesterone in your body which means you must handle your stress with some healthy coping skills like meditation or yoga.
● Exercise daily:
A regular exercise routine can be good for your progesterone levels in the body.
● Get proper sleep:
Your goodnight sleep must be at least 7-8 hours per night if you want natural hormone regulation with diet & lifestyle.
● Avoid caffeine and sugar:
Both of these compounds in your food can be a devil to your hormone balance, which is why you must have them in small portions.
● Beware of endocrine disruptors:
You should not be vulnerable to chemicals like BPA and parabens which are found in some plastics and personal care products.
● Go to a Dietician:
A dietician can help you in the exact ways you need via personalisation and other holistic methods.
