Introduction

We often hear the phrase “hormonal imbalance”, but what does that actually mean? In simple terms, it’s when your body has either too little or too much of certain hormones.

Most of us know about oestrogen, often called the powerhouse of a woman’s reproductive life. But there’s another hormone, often overlooked, that deserves some spotlight: progesterone.

Think of progesterone as the quiet strength in the background, the muscle that makes pregnancy possible and helps to maintain it.

What Does Progesterone Actually Do?

Let’s start with the basics: your menstrual cycle and pregnancy.

• Progesterone prepares the uterus for pregnancy by thickening the womb lining, creating a safe cushioned, landing space for a fertilised egg. Without enough of it, that lining can’t properly support implantation.
• It relaxes the uterus and prevents early contractions, while also keeping the cervix closed to protect a growing pregnancy.
• When progesterone levels drop, oestrogen can run wild: a state called unopposed oestrogen. Over time, this can raise the risk of endometrial hyperplasia (abnormal growth of the womb lining), which in some cases can lead to endometrial cancer. This imbalance is often seen in conditions like PCOS.

In short: low progesterone can affect fertility, increase the risk of miscarriage or ectopic pregnancy, and affect long-term womb health.

Progesterone and Immuno-tolerance: The Body’s Peacekeeper

Picture this: you’re at an exclusive club with a strict bouncer at the door. Their job is to keep out troublemakers like the viruses, bacteria, or anything that doesn’t belong.

Now here’s the magic of progesterone: it helps the bouncer recognise the foetus as a friend, not a threat. Without this “peace agreement,” the body could treat a pregnancy like an invader and reject it. This is why low progesterone has such a close link with recurrent miscarriages.

Blood Pressure and Pregnancy

Progesterone also plays a role in relaxing blood vessels, which helps lower blood pressure during pregnancy. Women with pre-eclampsia (a dangerous pregnancy complication involving high blood pressure) often have lower levels of progesterone.

Progesterone and Mood: The PMS Rollercoaster

Ever sat with your head in your hands thinking:
“Do I really have to go through this again?”
Your body aches, your breasts feel swollen, you’re starving one minute and exhausted the next, and your emotions are all over the place.

That’s progesterone at work. Its ebb and flow during the menstrual cycle has a huge influence on our mood, appetite, energy levels, and even sleep. Low levels can intensify pre-menstrual syndrome (PMS) symptoms, leaving you feeling out of control. Make sure you read my blog on PMS here.

Main Factors That Can Lower Progesterone:

• High BMI (extra body weight can affect hormones)
• Multiple pregnancies (higher parity)
• Being of African, Asian, or other diverse heritage
• Polycystic Ovary Syndrome (PCOS)
• Thyroid problems (overactive or underactive)
• Menopause or early menopause
• Certain medications (fertility treatments, some contraceptives, steroids)

What Causes Low Progesterone?

Several factors can contribute to lower progesterone levels. These include:

• High BMI (body mass index) – carrying extra weight can interfere with hormone balance.
• Having had multiple pregnancies – women who have had several pregnancies may experience naturally lower progesterone later.
• Ethnic background – women of African, Asian, and other diverse backgrounds may have a higher chance of low progesterone.
• Polycystic Ovary Syndrome (PCOS) – a common condition that affects ovulation and hormone balance.
• Thyroid issues – an underactive or overactive thyroid can impact progesterone production.
• Menopause and early menopause – natural decline in hormones, sometimes happening earlier than expected.
• Certain medications – for example, fertility treatments, some contraceptives, and steroids can affect levels.
• Research also shows that shift work or irregular light exposure can disrupt the body’s natural rhythm, leading to hormone imbalances. For some women, this means irregular cycles or higher risks of pregnancy complications.

Why Low Progesterone Matters

Concerns linked to low progesterone include:

• Menstrual irregularities
• Miscarriage and early labour
• Fertility challenges
• Endometrial cancer (due to unopposed oestrogen)
• Breast cancer links in some cases
• Hormone-related tumours (e.g., granulosa cell tumour as seen in high level of progesterone)

Supporting Healthy Progesterone Levels

Just like with general hormone balance, lifestyle and diet play a huge role in supporting healthy progesterone levels. You can’t overemphasise how much small daily choices can help.

Some simple, effective ways include:

• Reducing stress – chronic stress can throw hormones off balance. Mindfulness, meditation, yoga, or even a quiet walk can help.
• Getting enough sleep – your body produces most hormones while you sleep, so 7–9 hours of quality rest is essential.
• Exercising regularly – gentle to moderate activity supports hormone balance and improves blood flow.

Your diet also matters. Nutrients that support progesterone production include:

• Zinc – helps the ovaries function properly
• Vitamin C – supports the luteal phase of the menstrual cycle
• Magnesium – relaxes muscles and eases PMS symptoms
• Vitamin B6 – supports hormone metabolism and mood
• Healthy fats – avocado, nuts, seeds, and oily fish help your body make hormones

Finally, addressing underlying health issues is crucial. Conditions like insulin resistance, thyroid problems, or PCOS can interfere with progesterone, so working with a healthcare professional to manage these can make a big difference.

By combining lifestyle, diet, and medical guidance, you give your body the best chance to produce enough progesterone, support fertility, and keep your cycles and mood balanced.

Final Thoughts

Progesterone may not be as famous as oestrogen, but it’s the unsung hero that holds so many pieces of women’s health together. From supporting pregnancy, balancing our cycles, influencing mood, and even protecting us from certain cancers, this hormone deserves its flowers.

If you’ve been struggling with irregular periods, recurrent pregnancy loss, or intense PMS, it may be worth speaking with a healthcare professional to explore whether low progesterone could be part of the picture.

 At Healthy Ebony Woman, we believe that knowledge is power. The more we understand our bodies, the better equipped we are to make informed decisions for our health and wellbeing.