Progesterone: A Closer Look
The most widely underrated and overlooked subject va
riable in any diet and exercise regime is hormones and/endocrinology. What most people do not understand it is that the bodily hormones are the driving force for most all reactions in the body. Especially the ones that have to do with physique oriented goals. That is, anabolism and also the entire leaning out process. Growth of muscle tissue is dependent on hormones; hunger is dependent on hormones and blood sugar too. So there are obviously a wide variety of hormones as well. For the purpose of this article it will be important that we focus on sex hormones and more specifically progesterone. While it may seem odd that we are looking at progesterone instead of estrogen which seems a little more popular in terms of focus for bodybuilding, progesterone can be consider the dark silent horse in the entire equation for muscular gains and fat loss, ESPECIALLY for women.
To understand why progesterone is so important, first we must consider what progesterone is and how it operates. Progesterone is a steroidal sex hormone that is synthesized from pregnenolone, which is derived from cholesterol. Pregnenolone can be synthesized in different places of the body as well and it is this place of origin that determines the ultimate fate of the initial pregnenolone. Many other steroidal hormones are also derived from pregnenolone as well such as aldosterone and cortisol. Progesterone has many functions throughout the body and is not strictly limited to sex specific tasks. Progesterone is responsible for helping to normalize blood sugar, helping to boost thyroid function, fat oxidation (using fat for energy), anti-inflammatory actions, reduction of swelling and also it serves as a natural diuretic.
Progesterone, like estrogen, varies on a predictable basis throughout a woman’s menstrual cycle. These hormonal fluctuations explain some of the symptoms that are related to menstrual cycles. During the average menstrual cycle, a woman’s progesterone usually peaks between days 19-22 and her estrogen will peak more closely to mid cycle or somewhere arou
nd day 14. With any imbalances of hormones, irregularities in menstrual cycles can quickly present themselves, whether periods are delayed or non-existent. For example, lots of women find that during contest prep dieting, menstrual cycles will cease anywhere from 4-8 wks out from a show. Some women, however, do not have this problem at all. A closer look at women that can maintain a menstrual cycle through contest preparation, may be helpful in identifying ways to prevent hormonal imbalances post-competition. But anyways, the point here being, that progesterone and estrogen fluctuate naturally during the menstrual cycle and do not stay constant. This is important because if you get a hormone panel taken you must be aware of when you take the test and what are the normal ranges and values for the particular hormones at that point in time in your menstrual cycle.
Symptoms of low progesterone are lots of times presented or mistaken as estrogen dominance. This is because hormones exist in sync (or in this case out of sync) and are dependent on one another. This is how hormonal imbalances are started. With the reduction of progesterone there is therefore and increased amount of estrogen in proportion to estrogen. So, therefore, your body observes that is has an increased amount of estrogen when actuality it is just a reduction in progesterone. It seems that the body observes the proportions of these hormones in relation to one another as well as there values as individual hormones creating duality of feedback and therefore the presentation of estrogen dominance AND low progesterone symptoms. Having excess estrogen can present similar symptoms and can also cause progesterone reduction to a further degree. Other symptoms of low progesterone include but are not limited to the following: mood swings, depression, insomnia, appetite changes, weight changes, painful intercourse, slow metabolism, clots during menses, spotting before periods, lack of concentration, anxiety, fatigue, irregular periods, low sex drive, vaginal dryness, temperature irregularities (cold hands and feet), cracked heels, severe PMS symptoms and severe cramps during menses. Many of these symptoms, like I indicated before, can overlap with estrogen dominance or other disorders so it is always important to consult with your physician if you are concerned about hormonal imbalances.
Causes of low progesterone include but are not limited to the following: insulin resistance, high lifestyle stress, strenuous physical stress, mental trauma or anxiety, malnutrition, inactivity, polycystic ovarian syndrome, peri-menopause, menopause, and a lack of dietary ch
olesterol intake. It is evident in not only the roles of progesterone but also the causes of low progesterone as to how it is difficult for competitors to deal with low progesterone (or hormonal imbalances) and how the lifestyle is somewhat detrimental to hormonal health, repsecrively. I make this statement with caution because I am not bashing the lifestyle by any means and I am not saying that you must stop living the lifestyle to fix these problems. I am simply saying that because you now know that this lifestyle can affect hormonal levels, it is important to be monitor your them and take the necessary actions to correct these imbalances if needed. That brings us to the next point to discuss and that is how to regulate low estrogen.
It is important to note that before taking any action to regulate your hormones it is important to have a hormone saliva panel done in order to establish your true hormonal levels. It is also important to consult with a physician or naturopathic doctor (as to your preference of which one) and discuss what actions would be most appropriate for you as an individual. That being said, the following are some ways that have been helpful and beneficial for many women to recover progesterone levels back to normal: supplementation with pregnenolone, supplementation with vitex, ceasing to use plastic containers for food storage, ensuring adequate magnesium intake, eating enough veggies and protein, increasing vitamin B consumption and the use of bioidentical hormone replacement therapies. Bioidentical hormone replacement therapies may sound extreme but most likely these are going to be the most effective in terms of effectiveness in balancing the hormones. Bioidentical hormones are different than natural hormones and are also different from synthetic hormones. Bioidentical hormones match the exact molecular shape of the hormones that are in the body. This creates for great uptake and use of the hormones in body and reduces any risk of the hormone causing other problems or adverse reactions that are unrelated to the problem already being encountered.
The topic of metabolic damage has been increasing popular throughout the competition industry these days. Extreme cardio and extreme hypocaloric diets (low calorie diets) are wreaking havoc in the competitive bodybuilding industries these days. Most of the metabolic experienced in the industry can be prevented via proper dieting and exercise. By proper dieting and exercise, I mean picking a show on a timeline that is attainable. Rushing a show date or trying to diet down to far and too fast at that, can cause major metabolic damage. So why am I talking about metabolic damage, you thought this was about progesterone, right? Well actually were talking about both because they are one of the same. The metabolism is dependent on hormones and, therefore, when your hormones are out of whack, your metabolism is seemingly “damaged”. This is a serious matter and should not be taken lightly. If you are experiencing these symptoms of low progesterone or any type of metabolic damage you should consult with a physician, naturopathic doctor or an endocrinologist. If you are ultimately trying to compete, the best thing for your long-term hormonal and overall health, would be to take a break from competition. If you find yourself saying you have many of the symptoms I have listed above, like a said I suggest your see a doctor who specializes in the area of concern, however, also I suggest investing or looking into “The Woman’s Black Book” by Pauline Nordin. She has been through much of these issues and has written some very interesting pieces about the entire process and recovery from this problem as well as coming back from it and being able to continue to train hard and compete. I hope all of this information was helpful in addressing the problems of hormonal imbalances and how they can come between you and your goals.
Sources and Photo Credits
http://users.rcn.com/jkimball.ma.ultranet/BiologyPages/P/Progesterone.html
http://lib.store.yahoo.net/lib/gentlepharmacy/Q-A-Men.html
http://www.sciencebasedmedicine.org/index.php/too-much-information/
"Progesterone." Nutrition Clinic Public Lecture. Long Term Integrative Health
Seminars, LLC.. 10 10 2006. Address.
http://www.fighterdiet.com/tag/pauline-nordin/
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