Is “Stressing Out” Robbing You of a Hassle-Free Period?
Imagine This…
You wake up, surprised, to find your period has arrived. No breast tenderness, bloating, breakouts, increased anxiety, or period poops. Minimal cramping. Life as normal.
Sounds like a dream, right?
If you’re experiencing disruptive PMS symptoms, you may feel like this isn’t possible. But the truth is, while these symptoms are common, they are not normal. One key factor in preventing PMS discomfort? Optimal progesterone levels.
Understanding Your Menstrual Cycle & Progesterone’s Role
Your hormone cycle exists in four phases:
Follicular
Ovulation
Luteal
Menstruation
For progesterone production, ovulation is essential. After ovulation, the corpus luteum forms and releases progesterone. But here’s the catch—you can ovulate and still have low progesterone, which is a major contributor to PMS symptoms.
What Causes Low Progesterone?
Think of hormone production as an investment—it requires time, energy, and nutrients. While social media often discusses hormonal imbalances, the real question is: Why is this happening?
Key Nutrients for Progesterone Production
The corpus luteum needs specific nutrients to produce progesterone, including:
Vitamin C & E
Zinc
Vitamin B6
But what depletes these nutrients? Stress.
How Stress Impacts Progesterone & PMS Symptoms
Stress isn’t just emotional—it includes:
Skipping meals or going hours without eating
Relying on caffeine and protein bars instead of whole foods
Unaddressed gut infections
Constant multitasking and lack of boundaries
One of the biggest causes of hormone imbalances we see in our practice is stress. High stress increases cortisol, which competes with progesterone. Since the body prioritizes survival, it diverts essential nutrients to support stress response instead of hormone production.
How to Tell If You Have Low Progesterone
The best way to confirm low progesterone is a blood test taken 5-7 days post-ovulation. However, our team can often identify clear signs of low progesterone based on symptoms alone.
Simple Ways to Balance Hormones & Reduce PMS Naturally
Balancing hormones doesn’t have to feel overwhelming. Start by asking yourself these three questions:
Am I eating three full meals a day with 1-2 snacks?
Do I take breaks, or am I always on the go?
Do I prioritize joy, connection, and fun?
Living in a constant fight-or-flight state makes it harder for your body to regulate hormones. Small, intentional changes can significantly impact your PMS symptoms and overall well-being.
Work With Our Team
Our team helps women create individualized, sustainable plans to support hormone balance without unrealistic lifestyle changes. Instead, we focus on stress resilience and root causes.
Ready to feel better every day of the month?
Apply here to work with us!
References
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Wyatt, K. M., Dimmock, P. W., Jones, P. W., & Shaughn O'Brien, P. M. (1999). Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ (Clinical research ed.), 318(7195), 1375–1381. https://doi.org/10.1136/bmj.318.7195.1375
Herrera, A. Y., Nielsen, S. E., & Mather, M. (2016). Stress-induced increases in progesterone and cortisol in naturally cycling women. Neurobiology of stress, 3, 96–104. https://doi.org/10.1016/j.ynstr.2016.02.006
Takasaki, A., Tamura, H., Taniguchi, K., Asada, H., Taketani, T., Matsuoka, A., Yamagata, Y., Shimamura, K., Morioka, H., & Sugino, N. (2009). Luteal blood flow and luteal function. Journal of ovarian research, 2, 1. https://doi.org/10.1186/1757-2215-2-1
Kapper, C., Oppelt, P., Ganhör, C., Gyunesh, A. A., Arbeithuber, B., Stelzl, P., & Rezk-Füreder, M. (2024). Minerals and the Menstrual Cycle: Impacts on Ovulation and Endometrial Health. Nutrients, 16(7), 1008. https://doi.org/10.3390/nu16071008