I was recently having a conversation with one of our Marigold members (& dear friend) about progesterone and that her Dr has prescribed it for her to help her get a good nights sleep. And I wanted to share with you what I've learnt about progesterone and how you can support your body naturally. 

Like so many of us you have probably felt like your body is playing some kind of hormonal hide and seek? One minute you’re sleeping like a baby, the next, you’re wide awake at 3 AM contemplating your entire life. Or maybe your patience (which once rivalled a saint’s) is now as thin as a sheet of rice paper.

If this sounds familiar, your progesterone might be waving a little white flag. 🏳

Why Does Progesterone Matter?

Progesterone is like the best friend who calms you down when estrogen gets a little too excited. It helps with sleep, mood, and keeping your cycle in check. But in perimenopause, it naturally starts to decline, leading to:

• Sleep struggles (hello, 3 AM existential crisis)
• More stress and anxiety (even your meditation app isn’t cutting it)
• Heavier or irregular periods (fun times…)
• Mood swings that make you wonder if Mercury is permanently in retrograde

The good news? You can nourish your body and give progesterone the love it needs—naturally.

How to Love Up Your Progesterone (Without Meds)

1. Feed Your Hormones the Right Stuff

What you eat matters—your hormones are literally made from the nutrients you give them. Some MVPs for progesterone production: 

🥑 Healthy Fats (ghee, coconut oil, avocado, nuts, seeds) – your body needs fats to make hormones!

🍫 Magnesium (dark chocolate—yes, really!—plus leafy greens, almonds, bananas) – helps reduce cortisol so progesterone can thrive.

🌿 Zinc (pumpkin seeds, chickpeas, lentils) – signals your ovaries to keep the progesterone coming.

🍊 Vitamin C (citrus, bell peppers, kiwi) – essential for adrenal health, which plays a big role in progesterone levels.

2. Herbal Allies for Happy Hormones 

Ayurveda has some ancient wisdom when it comes to perimenopause:

🌸 Shatavari – the queen of female hormone balance (think of her as your hormonal BFF).

🌿 Chaste Berry – helps your body naturally produce more progesterone.

🧘🏽‍♀️ Ashwagandha – stress is a major progesterone thief, and this adaptogen helps chill things out.

🍠 Wild Yam – often used to support progesterone, I love it in a cream - this one is my favorite

3. Stress Less, Progesterone More

Cortisol (the stress hormone) and progesterone have a tricky relationship—when stress goes up, progesterone goes down. Time to make relaxation a priority, not a luxury.

✨ Try Yoga Nidra – 15 minutes = deep nervous system repair. I have a FREE DOWNLOAD HERE

💨 Breathe – Nadi Shodhana (alternate nostril breathing) helps bring calm and balance.  Learn how HERE

🛁 Self-care rituals – Warm baths, journaling, saying no to things you don’t actually want to do.

4. Cycle-Supporting Habits

🔄 Seed Cycling – a simple way to nourish hormones:

• Days 1-14 of your menstrual cycle: Flax & pumpkin seeds (support estrogen)
• Days 15-28 of your menstrual cycle: Sesame & sunflower seeds (support progesterone)

🛌 Sleep Before 10 PM – your hormones repair while you rest. (personally I'm a 9pm gal!)

🏃🏼‍♀️ Move, But Don’t Overdo It – Gentle yoga, walking, or dance keep stress down.

5. Essential Oils & Self-Massage

💆🏼‍♀️ Try an Abhyanga massage – Warm sesame oil + slow, loving self-massage = hormone harmony.

💧 Essential oils for balance – Clary sage, geranium, and frankincense can be applied to the lower abdomen or inner wrists. (Buy Essential oils HERE)

Start Small & Stay Consistent

Perimenopause isn’t here to ruin your life—it’s an initiation into a deeper level of wisdom and self-care. And with the right nourishment and rituals, you can feel radiant through it all.

Which of these tips speaks to you the most? Hit reply and let me know—I love hearing from you!

With love & a cup of tulsi tea,

Edwina xx

P.S. All information in this email is for educational purposes and is not specific to your individual needs. If you would like one to one support I offer Ayurvedic Wellness Coaching, learn more HERE & get 50% off with code: PERI until the end of April.