Don’t forget about Testosterone ladies.
Testosterone, just as important for women as it is for the guys, ladies.
Testosterone is often an overlooked hormone for women's health.
It’s what gives us that feeling of strength and fire in the belly. Promoting a sense of self-confidence, enthusiasm for life, pep in your step and feeling like a total girl boss.
Here are some other solid reasons we love it so much, and want to cultivate and nurture it:
Bone Health: Testosterone contributes to bone density and strength in women, helping to prevent osteoporosis and fractures.
Muscle Mass and Strength: Testosterone plays a role in building and maintaining lean muscle mass and strength, promoting overall physical fitness and vitality.
Libido: Testosterone is associated with sexual desire and arousal in women, contributing to a healthy sex drive.
Mood Regulation: Testosterone can influence mood and emotional well-being, with lower levels potentially contributing to symptoms of depression and fatigue.
Energy Levels: Testosterone helps maintain energy levels and vitality, supporting overall physical and mental stamina.
Cognitive Function: Testosterone may play a role in cognitive function and memory, with some research suggesting it could help protect against age-related cognitive decline.
Cardiovascular Health: Testosterone has been linked to improved cardiovascular health, including lower risk factors for heart disease and stroke.
Metabolism: Testosterone helps regulate metabolism and body composition, contributing to weight management and the distribution of fat and muscle mass.
Bone Marrow Function: Testosterone supports the production of red blood cells in the bone marrow, which are essential for oxygen transport and overall health.
Mood Elevation: Optimal levels of testosterone can contribute to a sense of well-being, confidence, and assertiveness in women.
So, testosterone isn't just about muscles and machismo—it's a hormone powerhouse that helps women stay strong, energized, and feeling fabulous!
Low Testosterone can look like this:
Low Libido: Like men, ladies need it too for that spark in the bedroom. If it's missing, you might not be feeling it.
Fatigue: Feeling like you could nap for days? Low testosterone levels might be sucking the energy out of you.
Muscle Weakness: Testosterone helps keep those muscles strong. If you're struggling to open jars, or carry 10 grocery bags in one go like you use to, testosterone levels could be down.
Mood Changes: Testosterone plays a part in keeping your mood stable. It’s key for feeling enthusiasm and motivated, grounded and powerful in your body. It makes us feel ‘strong’ both physical, mentally and emotionally.
Ways to support and potentially boost testosterone in females (during perimenopause):
Resistance Training: Research shows that hittin’ the weights can help increase testosterone levels in women. Aim for compound exercises like squats, deadlifts, and bench presses to get the best results.
Healthy Fats: Don't fear the fat! Dietary fats play a crucial role in hormone synthesis, including testosterone. Including healthy polyunsaturated and monounsaturated fats like avocados, nuts, and olive oil, can support hormone production, including testosterone.
Protein: to build those muscles, so you can lift those weights, so you can boost testosterone naturally!
Quality Sleep: Testosterone (and estrogen) are primarily produced whilst we sleep. Plus consistent sleep deprivation can disrupt hormone balance, so getting enough quality sleep is crucial, ideally aiming for 7-8 hours per night.
Reduce Stress: Chronic stress can negatively impact hormone levels, including testosterone. High levels of the stress hormone Cortisol can suppress testosterone production. Incorporate stress-reducing activities like meditation, yoga, or even just some deep breathing exercises into your daily routine.
Supplements: Consider supplements like DHEA or zinc. Dehydroepiandrosterone (DHEA) is a precursor to testosterone and has been studied for its potential role in hormone balance during perimenopause. Additionally, Zinc is an essential mineral involved in testosterone synthesis, and research suggests that zinc supplementation may help support healthy testosterone levels in women.
There you go! Remember, it's all about finding what works best for you and your body. So, experiment with these tips and see what makes you feel like your best self!