Most women know how hormones like estrogen and progesterone impact their menopausal symptoms, but few understand the role of testosterone. The hormone, typically associated with male virility, is also a key component in a woman's body, particularly in boosting sexual desire. Like estrogen, however, testosterone levels in women begin to decline with the onset of menopause. Menopausal women often find themselves losing sexual interest in their partners and wondering what they can do to correct it.
Fortunately, there are ways to boost testosterone without costly and risky medications. Simply eating a healthy diet - and sticking with it - can do wonders for your hormonal production. Keep reading to learn more about foods to enhance your testosterone during menopause.
Balancing Your Diet to Balance Testosterone Levels
Eating a balanced diet with fruits, vegetables, whole grains, and protein will help your body produce healthy levels of testosterone, but some foods in particular are good for enhancing the hormone, including:
- Oatmeal. Oats contain avenacosides, a compound known to stimulate testosterone production. Eating oatmeal every day for breakfast gradually will build up these compounds in your body, eventually leading to boosted levels of testosterone.
- Meat, beans, and other proteins. Protein is an integral building block of testosterone, so keeping up your intake of foods containing the compound (red meat, eggs, fish, cheese, beans, lentils, etc.) will help keep your levels balanced.
- Zinc. Zinc slows down the natural processes that break testosterone down in the body. Most animal meats contain zinc, as do crabs, lobster, and salmon. You can also find it in dairy products, nuts, and whole grains.
- Fish oil. Maintaining a balanced level of omega-3 fatty acids in your body will help keep you healthier and boost your testosterone production. In addition to fish oils, flaxseed oil is also a good source of omega-3s.
While some foods have a positive effect on testosterone production, others negate it. Products to avoid include those high in fats and sugars, caffeinated products, and excessive amounts of alcohol. You may also want to consider limiting your soy intake, as estrogenic compounds in the food can limit the effectiveness of your testosterone.
Talk to Your Doctor
If changing your diet is ineffective, you may want to speak with your doctor about your treatment options. A medical professional can find a path forward tailored to your individual needs.
