How progesterone affects water retention

Progesterone is a key female hormone that helps the body to relax, regulate sleep, and maintain fluid balance. If progesterone levels become unbalanced or drop—which happens naturally during the menstrual cycle—this can have noticeable effects on the body.


Many women report water retention, a feeling of heaviness, or increased sensitivity during this phase. In women with lipedema, these changes can be particularly pronounced, especially in the legs.

What happens when progesterone levels drop?



If the progesterone level drops, the following changes can occur:

  • Increase in water retention
  • A feeling of heaviness and swelling
  • Increased PMS symptoms
  • Sleep disorders
  • Inner restlessness, irritability, or feelings of anxiety

These effects are not imagined – they have a clear hormonal basis.


Why progesterone drops during the menstrual cycle

After ovulation, progesterone levels rise during the second half of the menstrual cycle (luteal phase). Shortly before menstruation, the level drops again. This decline is physiologically normal, but can be experienced very differently by each individual.

Typical symptoms during this phase include:

  • Swollen legs or ankles
  • Bloating in the lower abdomen
  • cramps
  • Increasing pressure or pain sensitivity in lipedema-typical areas

Signs of low or fluctuating progesterone levels

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The influence of stress on progesterone

Stress plays a crucial role in hormone balance. Prolonged stress causes the body to release more cortisol. If cortisol levels remain elevated, the body produces less progesterone.

This can lead to:

  • more severe water retention
  • pronounced PMS symptoms
  • more swelling
  • poorer sleep

Even small daily measures to reduce stress can help to support progesterone levels naturally.

Nutrients that support progesterone


Certain foods provide important building blocks for hormone balance:



Magnesium-rich spinach, pumpkin seeds, almonds, dark chocolate → promotes relaxation and calmness


Vitamin B6 (chickpeas, bananas, salmon, poultry) → supports progesterone production


Healthy fats: Avocados, olive oil, nuts, seeds → Hormones are formed from fats – especially important for lipedema


Antioxidants in berries, citrus fruits, and green tea have anti-inflammatory properties and relieve stress on the body.

Lifestyle habits to stabilize progesterone


Gentle adjustments in everyday life can have a big impact:

  • Prioritize sleep – deep sleep is crucial for hormone production
  • Reduce caffeine intake during PMS phases
  • Light exercise such as walking or yoga
  • Eat regularly, avoid prolonged fasting
  • Evening rituals such as warm baths, breathing exercises or herbal teas

These habits help the body to better cope with hormonal fluctuations.

Cycle tracking creates understanding


Consciously observing one's own cycle helps to recognize patterns.


Many women with lipedema notice:

  • certain days of the cycle with a stronger feeling of heaviness
  • predictable phases of water retention
  • Recurring periods of increased sensitivity


This knowledge makes it possible to specifically adapt everyday life, exercise and relaxation to one's own hormonal rhythm – an important step towards more self-care and well-being.