Low testosterone levels can affect women both physically and psychologically. When looking to increase testosterone, they may be torn between having to choose alternative, less invasive ways that work naturally with the body or quick pharmaceutical methods that can involve serious side effects.
Continue reading to find out how to increase testosterone levels naturally and through conventional approaches to ultimately resolve the hormonal imbalance.
Lifestyle Changes to Increase Testosterone
Lifestyle changes can greatly improve endocrine system functions by encouraging hormonal balance, especially in regards to increasing testosterone naturally.
Diet
It is important to base a hormone-balancing diet around whole, unprocessed foods in balanced portion sizes. In order to increase testosterone levels naturally, try to incorporate the following:
Healthy fats. Healthy fats are the essential building blocks of testosterone as the hormone is derived from cholesterol. As a matter of fact, it is recommended for adults to consume 20 to 35 percent of their calories from fat. Smart choices include butter and milk from grass-fed, pastured animals; avocadoes; egg yolks; coconuts and coconut oil; olive oil; and more.
Carbohydrates. Just as healthy fats are an essential element to testosterone production, research has found that increased carbohydrate intake - within a healthy range - also yields increases in testosterone. The Food and Nutrition Board recommends 45 to 65 percent of calories come from carbohydrates.
Protein. Optimal endocrine system health requires a functional protein reserve to pull from to improve testosterone levels in men and women. The recommended amount is 10 to 35 percent of calories consumed to be derived from protein. Possible choices include grass-fed, lean meats; wild-caught salmon; dairy products; and various beans, among others.
Pomegranate juice. Historically, pomegranate has been a renowned symbol of fertility and claimed to enhance sexual function and drive in both sexes. Current research has found that this antioxidant-rich juice does, in fact, significantly increase salivary testosterone levels in healthy men and women. It also had a positive effect on blood pressure and mood.
Keep in mind that although dietary recommendations to raise testosterone levels in women encourage the consumption of healthy fats and carbohydrates, it is best to avoid saturated fats and refined carbohydrates. The same goes for excessive sodium.
Read more about which testosterone foods and diet help increase testosterone levels naturally.
Exercise
To raise testosterone levels naturally, participate in moderate resistance and strength training two to three times a week. When strength training, increase the weight and lower the number of repetitions performed, which builds more muscle long-term. This could be two to three sets of 10 to 15 repetitions each. Also, focus on exercises that work a large number of muscles, such as deadlifts or squats. Work with a certified personal trainer on proper form so as to avoid injury if needed.
Also, combining aforementioned dietary measures with resistance training will reap the greatest benefits than training alone to increase muscle mass. Research has found that protein and carbohydrate supplementation are more effective at increasing muscle mass during strength training if consumed within one hour of exercise.
Healthy habits
Keeping up with healthy habits is also key to a natural testosterone level increase.
Get plenty of sleep. Studies show that lack of sleep and interrupted sleep frequently lead to low testosterone levels in men and women. This is because highest levels of testosterone occur during REM sleep, which is the deep, restorative sleep phase that occurs mostly late in a sleep cycle.
Decrease stressors in life. Cortisol is released when under high levels of stress, and high cortisol levels can suppress free testosterone levels. This may occur from long work days, constant traffic, over training, and other stressful events triggering the body to enter “fight or flight” mode.
Rest well after training. Just as important as regular exercise is proper rest after a tough workout. It is recommended to receive at least eight hours of sleep every night after exercising so as not to tax the body and to promote optimal endocrine system health.
Increase sexual activity. Studies have found that sexual arousal from masturbation-induced orgasms in women produce small increases in plasma testosterone concentrations. So, even though women with normal testosterone levels have healthy libidos to claim, the act itself can actually increase testosterone, too.
All of these lifestyle changes may have a positive effect. However, alternative medicines assist directly to increase testosterone levels.
Alternative Medicine to Increase Testosterone
Using alternative approaches involves little to no risk and can be an extremely effective way in increasing testosterone levels naturally. They can include herbal and hormone-regulating supplements.
Herbal supplements
A few select herbs have been scientifically proven for treating low testosterone in women. They include Longjack root, whose roots are boiled and traditionally consumed as a tonic for increased libido and sports performance, in addition to bioflavonoids extracted from the genus Passiflora, which was also historically used for post-menopausal decline in libido as well as menstrual irregularities.
Hormone-regulating supplements
These supplements, including Macafem, stimulate the body's natural hormone production by nourishing the pituitary and endocrine glands. This results in the balance of estrogen and progesterone, which has a balancing effect on other important reproductive hormones, like testosterone.
Medications to Increase Testosterone
Interventions involving pharmaceutical options often implicate the highest risk at the highest costs. Most common drugs to raise testosterone include hormone medications and birth control pills.
Hormone medications
Many women who are undergoing the menopausal transition or are testosterone deficient will often opt to receive hormone medications in the form of hormone replacement therapy (HRT).
Although HRT is generally effective with quick results, it can have dire side effects. There is concern that testosterone therapy may contribute to the development of breast cancer and heart disease, although further research is needed to confirm.
Birth control pills
For years, birth control pills have been credited with reducing testosterone levels in women by lowering the amount of the hormone produced in the ovaries and increases a protein called sex hormone binding globulin (SHBG), which binds to excess testosterone.
However, a new birth control pill on the market contains a low dose of a hormone resembling testosterone, thus helping boost libido in women who want the benefits of oral contraceptives but are suffering from low libido.
Key Takeaways
In sum, increasing testosterone levels naturally starts with an improved diet rich in healthy fats, carbohydrates, and protein in addition to moderate resistance and strength training and wholesome habits, which include getting plenty of sleep and resting well after training, among others. Herbal and hormone-regulating supplements can assist in ultimately bringing about hormonal balance.
Find out more about natural testosterone supplements and boosters for further ways to successfully complement your hormone-balancing lifestyle and be rid of symptoms for good.
Sources
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