“Pro” in the word prolactin means to produce and “lactin” refers to lactation or milk. Prolactin is a hormone that is released from the pituitary gland to promote milk production in lactating mothers. The prolactin levels are high during the lactation period. The normal range of prolactin in a non-lactating woman is less than 23 ng/mL. But high prolactin without lactation might indicate some complications like irregular periods, PCOS, or infertility. Prolactin inhibits ovulation, thus, it leads to irregular menses and infertility. Read on to learn about How to reduce prolactin levels naturally and the Indian diet to reduce prolactin.
Symptoms of High Prolactin
- Irregular menses
- Amenorrhoea
- Severe pre-menstrual mood swings
- Severe headaches
- Breast tenderness
- Vaginal dryness
- Acne and hirsutism
- Loss of libido
- Hot flashes
Causes of High Prolactin
Prolactin can be high due for various reasons. High prolactin is one of several causes of excess androgen and can be mistaken for polycystic ovarian syndrome or PCOS. The levels can be high due to various reasons that you need to rule out, like;
- Lactation phase
- Early follicular phase
- Checking between 8 am to 12 noon
- Fasting
- Hydration
- Post meals or
- Post-workout
- Stress
- Over exercise
- Binge eating
- Alcohol
- Thyroid disease
- Certain medications
- Hormonal birth control pills
- Alcohol abuse
- Kidney or liver disease
- Prolactinoma
It is always necessary to find the root cause of the increased prolactin. This makes the treatment very easy. Meanwhile along with the treatment, an appropriate diet and workout routine helps to reduce the prolactin naturally.
How to Reduce Prolactin Levels Naturally?
If you are wondering how to reduce prolactin Levels Naturally? Indian Diet to Reduce Prolactin
Meditation
Meditation helps to de-stress the body and mind. With high-stress levels, the body releases excess prolactin to boost immunity to combat stress. Meditation helps to calm the nerves and maintain the hormone balance. It regulates the androgens, reduces prolactin, and increases estrogen levels. Meditation aids regular ovulation and menses. Daily 20 minutes of meditation helps to regulate the prolactin levels.
Sound sleep
A female needs a minimum of 6 to 8 hours of sleep. Enough sleep controls cortisol levels, regulates melatonin, and balances hormones. Sound sleep even reduces stress and related hormones.
Being active
A mild cardio workout, staying active the whole day, and not keeping the mind idle for long helps to maintain prolactin levels. Cardio workout releases a feel-good hormone that de-stresses the body and mind. It reduces cortisol and prolactin levels. Regular workouts help in weight loss, managing PCOS, and maintaining hormonal levels. A half-hour workout along with being active the whole day will keep the prolactin levels under control.
Reduce alcohol and beer
Alcohol deranges the hormones in the body. It increases prolactin levels, and cortisol and induces inflammation. Beer is directly connected with the increase in prolactin levels. Reducing alcohol automatically reduces prolactin levels.
Maintain blood sugars
High blood sugars indicate insulin resistance, fat accumulation, and hormonal imbalance. Maintaining blood sugars within normal ranges ensures that prolactin levels do not increase.
Diet control
Consume a diet that is organic, high in complex carbohydrates, moderate in proteins and fats, and sufficient in vitamins and minerals.
Indian Diet to Reduce Prolactin
If you are wondering how to reduce prolactin levels naturally? Here is an Indian diet to reduce prolactin levels naturally.
Complex carbohydrates
Complex carbohydrates control the sugar spike, reduce insulin resistance, and aid weight loss. High sugar levels increase prolactin secretion because of high fatty acids and decreased insulin receptors. Consume millet, whole wheat, bran, quinoa, and whole fruits and vegetables.
Good quality proteins
Protein is necessary for the production and regulation of hormones. Protein keeps you full for longer, has higher satiety, aids weight loss, and manages insulin resistance. Include foods like egg, poultry, low-fat milk and products, nuts and seeds, dals and pulses. Soy and products have estrogen-like properties that control and manage prolactin levels.
Omega 3-rich fats
Omega 3 fatty acid helps to reduce the inflammation in the body caused by excess prolactin. Omega 3 also helps in reducing insulin resistance. Include nuts like walnuts, seeds like flaxseeds, and chia seeds. Consume olive oil which is rich in omega 3.
Vitamin E
Low vitamin E levels can trigger high prolactin secretion. Increasing vitamin E consumption will naturally reduce prolactin levels. Consume foods like sunflower seeds, peanuts, pumpkin, red bell pepper, broccoli, olives, brussels sprouts, avocado, dry apricot spinach, and eggs. If the diet lacks vitamin E, you can start with a supplement of 300 mg daily with a doctor’s permission and prescription only.
Vitamin B6
Vitamin B6 promotes the secretion of dopamine. Dopamine naturally reduces the prolactin levels in the body. It also helps to reduce prolactin production. You can consume vitamin B6-rich foods like bananas, dates, figs, raisins, jackfruit, milk, sweet potato, eggs, and avocado.
Zinc
Oral zinc supplements help to reduce prolactin levels. 25 – 40 mg of zinc daily will give the desired results. Always consult a doctor before starting with any supplement. Overdose might cause headaches, diarrhea, vomiting, and indigestion. To avoid these side effects always start with a smaller dose and recheck the blood prolactin values.
Avoid lactogenic foods
Lactogenic foods are generally consumed by lactating females to promote breast milk production and secretion for the baby. But, if the woman is not lactating and yet her prolactin levels are high, she needs to avoid lactogenic foods. These foods include garlic, basil, bajra, oats, fenugreek, brown rice, barley, garden cress seeds, and fennel seeds.
How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin
Sample Indian Diet Plan to Reduce Prolactin Levels Naturally
Empty stomach: Soaked nuts (1 date, 1 apricot, 2 walnuts, 10 black raisins)
Breakfast: 1 cup Soy milk + 2 Egg white omelet or 1 small Moonglet with paneer + green chutney
Mid-morning: 1 Fruit (100 -150 gms)
Lunch: 1 Cup Salad + 2 Whole wheat Pulkas + 1 cup Vegetables + 1 cup Dal + 1 cup curd or 1 glass buttermilk
Snack: 1 cup Green Tea + 1 cup Roasted nachni puffs or rice puff or 1 Khakra
Dinner: 1 Cup Salad + 1 cup Daliya or Quinoa + 1 cup Green leafy vegetable + 1 glass Buttermilk
Bed-time: 1 Teaspoon soaked chia seeds with 1 cup lukewarm water and lemon juice
End note:
Each woman is unique. You select the treatment that best suits you. Always consult a certified professional before initiating any treatment or supplement. Consult a registered dietician to make changes in the diet to naturally reduce prolactin in your body. Hope this article on how to reduce prolactin levels naturally and the sample Indian diet to reduce prolactin levels naturally helps you. For a personalized diet plan email us on care@dietrburrp.com
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