Snapshot
Decreasing progesterone can impact your sleep, mood and anxiety levels.
Progesterone, a hormone that plays a key role in regulating your menstrual cycle and maintaining pregnancy, undergoes significant changes during menopause. These changes can contribute to symptoms like irregular periods and sleep disturbances. Understanding these shifts can help us make informed decisions about managing symptoms and supporting our overall well-being during this transition. From natural remedies to consulting healthcare professionals, there are various ways to address the effects of declining progesterone.
First off, what’s happening and why?
Progesterone is a hormone produced primarily by the ovaries, and it plays a critical role in preparing the uterus for pregnancy each month. As we enter perimenopause, the years leading up to menopause, ovulation becomes less frequent, leading to a decrease in progesterone production. This decline can result in symptoms like irregular periods and changes in mood or sleep patterns. By the time we reach menopause, when menstrual periods have ceased for 12 consecutive months, progesterone levels have significantly dropped, and its functions in the reproductive system wind down.
Research tells us...
Research indicates that the decline in progesterone during menopause can lead to several common symptoms, including sleep disturbances, mood swings, and anxiety. Progesterone therapy has been shown to improve sleep quality in postmenopausal women who suffer from insomnia. Additionally, research suggests that progesterone plays a role in maintaining brain function, which may help explain the cognitive changes some women experience during menopause.
About the stages of menopause
In the early stages of perimenopause, women may experience irregular periods as progesterone levels fluctuate. This can also lead to increased PMS symptoms, such as bloating and mood swings. As menopause progresses, the decline in progesterone can contribute to sleep disturbances and anxiety. To prepare for these changes, it’s helpful to adopt healthy habits early on, such as maintaining a consistent sleep schedule, practicing stress-reducing techniques like yoga or meditation, and ensuring adequate magnesium intake, which can support hormonal balance.
So, what can we do about it?
Managing the effects of declining progesterone involves a combination of lifestyle modifications and, for some of us, hormone therapy. Maintaining a regular exercise routine, ensuring good sleep hygiene, and managing stress through mindfulness practices can help alleviate some symptoms. For those experiencing severe symptoms, progesterone therapy may be recommended by a healthcare provider. It’s important to discuss the potential benefits and risks of hormone therapy with a professional to determine the best approach for individual needs.
Progesterone SOS
It’s important to seek help if experiencing persistent symptoms like insomnia, severe mood swings, or unexplained anxiety that interfere with our daily life. Consulting with a healthcare provider can help explore whether progesterone therapy or other interventions might be beneficial. Early intervention can make a significant difference in quality of life during menopause.
Anything else?
Staying proactive about our hormonal health is crucial during menopause. Regular check-ins with healthcare providers, keeping a symptom journal, and staying informed about the changes in our bodies can help us manage symptoms more effectively. Connecting with others going through similar experiences can also provide support and reassurance.
Toolkit for progesterone support
Magnesium supplements: Magnesium can help support hormonal balance and improve sleep quality.
Herbal supplements: Certain herbs, like chasteberry and evening primrose oil, are believed to support progesterone levels naturally.
Bioidentical progesterone cream: For some women, bioidentical progesterone cream can help alleviate symptoms of progesterone deficiency. Consult with your healthcare provider before use.
Sleep aids: Over-the-counter sleep aids or natural remedies like melatonin can help with sleep disturbances caused by low progesterone levels.
