Progesterone Imbalance and PMS: What’s the Connection?

Feb 15

Woman lying on a couch clutching her abdomen in discomfort — symbolizing the connection between progesterone imbalance and premenstrual syndrome (PMS), including mood swings, cramps, and hormonal symptoms.

What Is PMS, Really?

Many women experience mood, physical, and behavioural changes one to two weeks prior to their menstrual cycle. This condition is referred to as premenstrual syndrome (PMS).

It's more than just a mental construct. This occurs in the body due to fluctuations in hormones, primarily estrogen and progesterone. What is the essential element? It's not only about the levels of these two hormones, but also about their relative positioning to each other.

So, What’s Progesterone’s Role?

In the luteal phase, the latter part of the menstrual cycle, there is an increase in progesterone levels following ovulation. The objectives are to:

Soothe the nervous system
Regulate estrogen levels
Manage mood and sleep
Prepare the uterus for a potential pregnancy.

However, if ovulation doesn't occur or progesterone levels are insufficient, estrogen can become unregulated, leading to negative effects on both physical and mental health.

When Progesterone Dips, PMS Rises

This examination will delve into the connection between low progesterone levels and the onset of premenstrual syndrome.

Fluctuations in mood and increased irritability: Progesterone significantly influences the brain, contributing to a better sense of well-being. With diminishing levels, one can observe a significant increase in sensations of anxiety and restlessness.
Sensitive breasts: The influence of estrogen can lead to heightened sensitivity in breast tissue, especially in the absence of progesterone's balancing effect.
Fluctuations in estrogen levels can lead to feelings of fullness and increased cravings, potentially resulting in weight gain.
Struggling to fall asleep or facing irregular sleep patterns? Progesterone may contribute to better sleep quality and enhance your overall rest experience.
Increased discomfort during cramps and menstruation: A decrease in progesterone levels can result in a thicker uterine lining, which may lead to more severe menstrual pain.

Some women may experience Premenstrual dysphoric disorder (PMDD), a more intense form of PMS that is often linked to heightened sensitivity to hormonal fluctuations.

What Causes Progesterone Imbalance?

Your lifestyle choices and health management significantly influence the levels of progesterone produced by your body.

Prolonged stress levels (cortisol and progesterone share a common source)
Anovulatory cycles (absence of ovulation results in no progesterone)
Menopause or perimenopause
Insufficient sleep and excessive exertion
Polycystic ovarian syndrome (PCOS)
Insufficient sleep and excessive exertion in physical activity

How to Rebalance and Beat PMS

It's important to express your pain openly. These recommendations help maintain progesterone levels:

Keep track of when you ovulate. Verify your temperature or use an ovulation kit to ensure ovulation has occurred.
Handle stress: Rest, mindfulness practices, and controlled breathing can reduce cortisol levels.
Lower estrogen levels to support liver wellness. Incorporate more leafy greens and fibre-rich foods into your diet. Consult your doctor regarding progesterone matching.
Reduce your sugar intake and increase your consumption of magnesium-rich foods such as spinach and almonds for better health.