Women oftentimes ask me how to support their fertility, chances of conceiving, and progesterone levels. In order to conceive, implantation must occur. This happens when a fertilized egg attaches itself to the uterine lining. The word progesterone, literally means 'for pregnancy' with pro- "for" and gest- "pregnancy. Progesterone dominates the second half of the menstrual cycle and optimal levels of it are required for increased chances of implantation and supporting the growth and development of a pregnancy.
Progesterone should be tested about 6-7 days after ovulation, which should be confirmed with BBT. (Learn more about tracking your BBT here). Reference range in the luteal cycle is typically 2-25 ng/ml. Levels 5+ typically suggest ovulation occurred. Optimal levels to support a pregnancy and implantation should be 10-15 ng/mL or higher. If levels are lower than this, but ovulation is occurring, there are some natural things you can do to help support your body's progesterone production.
Increase Progesterone Naturally to Support Implantation
Balanced Nutrition:
Ensuring your body receives a well-rounded, nutrient-dense diet is fundamental to reproductive health. Incorporate foods rich in vitamins and minerals such as folate, vitamin B6, magnesium and zinc. These nutrients play vital roles in supporting the early stages of pregnancy and maintaining a healthy uterine environment. Leafy greens, sweet potatoes, legumes like lentils, nuts like brazil nuts and almonds, fish, seeds (try seed cycling!), and whole grains are excellent choices to include in your daily meals.
Herbs:
Certain herbs are believed to support implantation and encourage hormonal balance. Red clover and raspberry leaf, for example, have been traditionally used to promote a healthy uterine lining. I recommend 1-3 bags of raspberry leaf tea daily after ovulation. Additionally, chasteberry (Vitex) is known for its potential to balance hormones, including progesterone. Make sure to check with your doctor before incorporating herbs into your routine, especially if you are taking other medications.
Mind-Body Connection:
Reducing stress levels is crucial for a healthy reproductive system. Stress can impact hormonal balance, including progesterone levels, and may hinder the implantation process. Explore relaxation
techniques such as yoga, meditation, and deep breathing exercises to promote a calm and centered state of mind. I recommend practicing these habits for 5-10 DAILY for best results. I personally like the Calm app for guided meditations. Finding moments of tranquility in your daily routine can positively influence your overall well-being and fertility.
Adequate Sleep:
Quality sleep is essential for hormonal regulation and overall health. Aim for 7-9 hours of restful sleep each night to support your body's natural rhythms. Turn down overhead lights 2 hours before bed and use lamps instead, create a relaxing bedtime routine, minimize screen time for at least 60 minutes before sleep, and ensure your sleep environment is comfortable and conducive to rest.
Maintain a Healthy Weight:
Both underweight and overweight conditions can impact fertility. Achieving and maintaining a healthy weight can contribute to hormonal balance, supporting the body's natural processes. If you are struggling to gain or lose weight, work with a provider who can help you. Work with me here.
The Role of Progesterone in Supporting Implantation:
Progesterone, often referred to as the "pregnancy hormone," plays a pivotal role in the complex process of implantation. Produced by the ovaries and later by the placenta, progesterone prepares the uterine lining for a fertilized egg to nestle and thrive. This hormone ensures the endometrium becomes a nourishing environment, promoting the growth of blood vessels and glands crucial for sustaining a potential pregnancy. Progesterone also helps relax the uterine muscles, preventing contractions that could interfere with the delicate attachment of the embryo. As a natural calming agent, progesterone fosters the necessary conditions for a fertilized egg to implant securely into the uterus, setting the stage for a healthy and successful pregnancy. Maintaining optimal progesterone levels is essential for supporting the biological processes that lead to conception.
As you embark on the journey to conceive, adopting natural approaches to support implantation and progesterone levels can be a valuable complement to conventional methods. Remember that every woman's body is unique, so it's essential to listen to your body and consult with healthcare professionals for personalized advice. Nurturing your physical and emotional well-being is not only beneficial for conception but sets the foundation for a healthy pregnancy and beyond.
References:
PMID: 36430614
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About Dr. Zaremba:
Dr. Zaremba received her bachelor's degree from Western Michigan University in Biomedical Sciences and minored in Chemistry and Psychology. She completed her doctoral training at Palmer College of Chiropractic. During her time in school, she took post-doctoral training through The Clinic on Disease and Internal Disorders (CDID) earning her a Diplomate from the American Board of Chiropractic Internists (DABCI).
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