Boosting Testosterone in women over 40
A woman's body produces testosterone through the ovaries and adrenal glands.
A multitalented hormone, testosterone boosts both libido and
and ensures the nipples and clitoris are sensitive to sexual pleasure.
Testosterone also helps prevent
bone loss, improves
body composition (building lean mass and reducing
body fat) and supports
As we age, our bodies produce less androgen (testosterone),
estrogen and progesterone. By
40, women produce about half the testosterone we did in our twenties. These
levels drop further still with the onset of
menopause or for women who
have had their ovaries removed. Many clinicians believe that the diminished
sexual desire and "flatness" of mood that some women experience during and
after menopause are directly related to declining levels of testosterone.
Females have less
testosterone than males (normal male total testosterone values are
0.95-4.3 pg/dl, compared to the 0.7-3.6 pg/dl of females).
Normal concentrations of testosterone range from between 25 and 100
nanograms per milliliter of blood. Some clinicians also recommend an at-home
saliva test that checks "free" hormone levels (these are the active hormones),
not just total levels.
Several studies suggest, that small amounts of androgen added to
estrogen replacement therapy can restore sexual desire, improve energy and
promote a sense of well-being.
Now the question arises, how to boost this "T" hormone, Naturally?
Eat a well-balanced diet to stabilize your hormones-
Fiber and foods rich
minerals, such as potassium and magnesium can help balance hormones.
Tofu, tempeh and other soy
products are excellent sources of phytoestrogens, plant compounds that
behave like mild estrogens in the body, helping relieve menopausal symptoms.
Other sources of phytoestrogens include apples, alfalfa, cherries, potatoes,
rice, wheat and yams.
Heavy weight train larger
muscle groups- The production of testosterone is elevated in body when
large muscles groups feel stress mainly caused by heavy loads. So in order
to keep your testosterone on optimum levels, heavy
training on larger muscle groups
like thighs, chest and lats for shorter span of time i.e. low-rep
heavy-weight training is recommended.
Ensure healthy fats in your diet- sourced from fish oil, olive
oil and nuts. Omega 3 fatty acid has
tendency to boost testosterone besides its blood thinning attributes. Eat
avocados and fatty fish, and add a flax or
fish oil supplement
to your diet.
Daily intake should not exceed 40% proteins
and 15% of healthy
fats of your total
caloric intake in a day (2000
kcal diet plan should not
include more than 800 kcal from proteins and 300kcal from fats).
Proteins encourage testosterone production and fats are vital in
regulating hormonal functions.
Add a lot of green vegetables in your diet- as they are
rich in vitamin E
Add the herbal supplement in your diet like, ginseng: it comes in
tea, powder or capsule forms. It is also sometimes used in energy drinks or
nutritional juice supplements.
Add a Vitamin C
supplement to your diet. About 1,000 to 1,500
milligrams of vitamin C is enough for the average adult. Vitamin C helps
reduce the enzyme naturally produced by your body that converts testosterone
Keep your sex life alive for a positive effect on testosterone
Limit your intake of alcohol. Alcohol disturbs many of the body's
natural hormonal processes. Women should drink no more than one glass of
wine (particularly red wine) or one strong drink per day.
Avoid Excessive Cortisol- Since cortisol antagonizes and reduces
free testosterone levels, and
stress promotes the release of cortisol, avoiding stress becomes crucial
for maintaining or boosting T levels. Make sure you get a good night’s
sleep, every night (which in and of itself increases testosterone levels).
Avoid overtraining, especially in the Chronic Cardio arena, which may affect
T levels and reproductive function. And be sure to take time to chill out
and relax (read
a book, go for a walk, play).
Leading a Primal life, free of excessive stress and peppered with smart,
intense workout , full of healthy animal fats and plenty of vitamin D, should be
enough to promote adequate amounts of testosterone coursing through your veins.
Dated 24 June 2011