Progesterone Rich Diet Plan India (How to Increase Progesterone? Progesterone rich Foods in India )
Do you sometimes start your period thinking "well, that explains a lot". Many of you women out there will connect with this feeling. Hormones play a crucial role in the human body; especially in females. From conception to old age, hormones play a special role. In women, progesterone is an important hormone that is needed in every phase of life. Progesterone is a key hormone for fertility, conception, fetal growth, childbirth, menstruation, menopause, and also for general female health. In this article we would learn about a high progesterone diet plan in India. How can you increase progesterone? and progesterone-rich foods in India.
Everything about the hormone progesterone
What is Progesterone?
Progesterone is a hormone that is produced in the ovaries (in women), in the testes (in men) and, in very small quantities, in the adrenal cortex. It is also cleared through the placenta in the later stages of pregnancy. Progesterone is released in women after ovulation.
In men, progesterone helps maintain sperm health. In women, it helps thicken the lining of the uterus to protect the fertilized egg. If fertilization does not occur, progesterone will gradually decrease. This is when women menstruate and get rid of the unfertilized egg and excess uterine lining. This process continues every month. When the egg is fertilized, the level of progesterone helps maintain the thick lining of the uterus to protect the fertilized egg.
Functions of Progesterone
- Keeps bones healthy and prevents osteoporosis.
- Regulate blood sugar and insulin levels.
- Protect yourself from endometrial and prostate cancer.
- Controls the thyroid.
- Maintains healthy hair, skin and nails.
- It also maintains memory and cognition.
- Improves bladder function and regulates the fluid balance.
An imbalance in progesterone levels leads to:
- irregular menstruation,
- Miscarriage,
- Infertility as well
- Spotting during pregnancy.
Causes of Progesterone Imbalance?
- Emphasize,
- Nutritional deficiency as well
- Bad quality of the edible fat.
- Menopause,
- Lack of ovulation,
- High levels of estrogen as well
- High prolactin.
- Overtraining (high intensity) and
- Hypothyroidism.
Symptoms of Progesterone Imbalance?
- PMS,
- heavy menstrual flow,
- Painful and irregular periods,
- Breast tenderness,
- Infertility,
- Ovarian cysts, as well
- Miscarriage.
- Fear,
- Cyclical headache,
- Irritability,
- No sound sleep, as well
- Flatulence.
Progesterone rich foods in India
Here is a list of foods rich in progesterone that naturally boost the production and utilization of progesterone in the body.
- Good quality fats: Cholesterol is necessary to make progesterone. The quality of the fats ingested is very important. It is therefore important to consume omega-3 and omega-6 fatty acids. These include oily fish, coconut oil, flax seeds, walnuts, sesame seeds, and nuts.
- Bananas: Bananas are rich in magnesium. Magnesium is involved in the production of progesterone. Magnesium regulates the pituitary gland, which in turn controls the production of progesterone.
- Walnuts: Walnuts are rich in selenium and therefore increase the levels of progesterone in the body.
- Okra (woman's finger): Okra, or lady's finger, is full of magnesium and zinc. These micronutrients help balance the progesterone in the body. Magnesium promotes ovulation, after which progesterone is produced.
- Pumpkin seed: Pumpkin seeds are a good source of zinc. Zinc aids in the utilization of progesterone. In men, it helps with sperm mobility and health.
- Almonds: Almonds are high in vitamin E. Vitamin is important in protecting progesterone from the toxic effects of excess estrogen.
- Herbs: Certain herbs such as monk's pepper, evening primrose oil, ashwagandha, schisandra and rhodiola help with progesterone production.
Nutrients needed for progesterone in the body:
- Vitamin C: Vitamin C is a natural source of progesterone. Citrus fruits, vegetables such as peppers and broccoli are rich in vitamin C.
- Vitamin B: Vitamin B is another such nutrient that is a natural source of progesterone. Potatoes, leafy green vegetables, lean meat, beans, and nuts are high in vitamin B.
- Zinc: Zinc is an essential mineral to increase fertility. Zinc helps with the follicle-stimulating hormone that promotes ovulation. Include foods like whole grains, dairy products, dark chocolate and legumes, shellfish, and red meat.
- Magnesium: Magnesium increases the level of progesterone in the body. Include whole grains, beans, fish, spinach, and nuts in your daily routine.
- L-arginine: L arginine is an amino acid that is essential for the body to produce nitric oxide. Nitric oxide relaxes blood vessels, which increases blood flow to the body. Good blood flow to the ovaries and adrenal cortex ensures adequate progesterone production.
How to Increase Progesterone Naturally?
In addition to diet, there are various other factors that affect hormone levels. A general change in lifestyle plays a vital role in maintaining hormone levels. Here are a few tips on how to increase progesterone naturally.
- Coping with stress: Chronic stress leads to the production of cortisol and adrenaline. This leads to a decrease in the level of progesterone. Participate in stress-relieving activities or take up a hobby, or reduce stress by practicing breathing exercises and meditation.
- Get your body moving: Exercise naturally improves progesterone levels. Cardio workouts such as walking, jogging, swimming, yoga or Pilates stimulate progesterone production. High-intensity workouts can lead to a decrease in progesterone. Therefore, let yourself be properly guided by a certified trainer and therapist.
- Good night's sleep: Following the body's circadian rhythm and getting sleep on time regulates progesterone. At least 8 hours of sleep are mandatory to maintain good progesterone levels.
- Choose foods wisely: Avoid herbs or foods that could increase estrogen production. A high estrogen level brings the progesterone level into imbalance. Try and consume natural organic foods that are pesticide free.
- Prescription Drugs Only: Always consult a doctor before taking any medication. Steroid abuse can lead to a progesterone imbalance. Don't just add any supplements.
Progesterone High Diet Plan India
Here is an example of a Progesterone Rich Diet Plan India. If you follow this diet for a month, your progesterone levels will change significantly.
Empty stomach: Soaked nuts (soaked overnight: 2 almonds, 2 walnut halves, pumpkin seeds, black resins, chia seeds)
Breakfast: 2 small oat pancakes with banana, walnuts and berry topping (without sugar) or 1 cup of oat-banana-walnut porridge (without sugar)
Morning: 1 citrus fruit (100 – 150 g – orange / Mozambique / pear / papaya / pineapple / guava / watermelon / melon / avocado / berries)
Having lunch: 1 cup of exotic vegetables with basil salad + 1 millet roti or 1 cup of black / red rice + 1 cup of mixed vegetable curry + 1 cup of chole / rajma / sprouts + 1 cup of cottage cheese
Snacks: 1 cup of hibiscus tea + 1 No Mix Dal Dosa + onion and tomato chutney or 1 cup of Sprout Kurmura Sukha Bhel
Dinner: 1 cup pumpkin soup + 1 cup spinach garlic khichdi + onion flaxseed raita
Bedtime: 1 teaspoon ashvagandha and mulethi powder with honey followed by 1 cup of warm milk
Final remark:
Controlling your hormones means controlling your life. Have your progesterone levels checked regularly if you have the above symptoms. Check the values if you are planning a pregnancy, have PCOS or are approaching menopause.
Comments are closed.