Hormone levels fluctuate naturally throughout our lives. But many women notice a dip in one particular hormone as they age, which can negatively impact libido, energy levels, athletic performance and overall well-being. This key hormone plays an integral role in women’s health and vitality. When levels decline, it can be frustrating and disheartening.
The good news is that there are natural, safe ways for women to give levels of this important hormone a boost. Lifestyle changes and natural supplements can help optimize levels of this hormone, leading to improved sex drive, energy, muscle mass, bone health and an overall sense of vibrancy.
In this article, we will explore 5 accessible, natural ways women of all ages can try to ramp up levels of this vital hormone. We’ll discuss simple dietary and lifestyle changes, targeted exercise routines, scientifically-backed herbs and natural supplements. Boosting your levels of this key hormone through natural means can translate to better health, an enhanced sense of wellbeing and a more joyful life. The steps outlined here are safe, sustainable ways to potentially tap into newfound energy, strength and passion.
How To Improve Hormone Harmony
1. Reduce Stress
Chronic stress is one of the biggest enemies of healthy hormone levels. When we’re stressed, the adrenals pump out cortisol, which can hamper testosterone production. Make stress relief a daily priority with activities like yoga, meditation, deep breathing, journaling, long walks in nature and mindfulness practices.
Get 7-9 hours of high quality sleep per night in a cool, comfortable environment. Maintain work-life balance and learn skills to manage stressful situations. Reducing stress provides a foundation for balanced hormones. Adding adaptogenic herbs to your daily routine can be very beneficial for stress levels. Continue reading to learn more about them.
2. Strength Train 3-4 Times Per Week
One of the most effective ways to increase testosterone levels is through heavy strength training. Aim for 3-4 sessions per week focusing on multi-joint, compound exercises like squats, deadlifts, bench press, overhead press, bent-over rows and weighted pull ups. Lift challenging weights for sets of 8-12 reps, taking 1-2 minute rest breaks between sets.
Focus on proper form and technique over heavy weights to avoid injury. Allow at least 1-2 days of rest between training the same muscle groups. As your strength increases, gradually increase weight load and volume. Finish workouts in 45 mins to 1 hour. Strength training signals your body to ramp up testosterone production to aid in muscle repair and growth.
3. Nourish Your Body with Nutrient-Dense Whole Foods
The foods we eat play a major role in hormone balance. Focus your diet on organic, unprocessed whole foods as much as possible. Eat plenty of healthy fats like olive oil, avocados, nuts, seeds and wild salmon. Consume grass-fed meats, organic poultry, pasture-raised eggs and low-mercury fish for lean protein. Load up on fibrous vegetables and antioxidant-rich fruits.
Avoid refined grains, added sugars, processed foods and industrial seed oils. Stay hydrated with 2-3 liters of filtered water daily. Limit alcohol to 1-2 glasses of red wine per week. Eat more nuts, seeds, beans, cabbage and cruciferous veggies which may aid testosterone production. Nourish your body with premium fuel.
4. Try Clinically-Studied Herbs and Nutrients
Certain herbs, vitamins and minerals have scientifically demonstrated benefits for hormone health. Always consult a knowledgeable practitioner before starting supplements. Potential options include:
- Tribulus terrestris: 500-1500 mg daily may naturally increase testosterone.
- Fenugreek: 600-900mg daily could support healthy testosterone levels.
- DHEA: 25-50mg under medical supervision may benefit testosterone.
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High quality supplements from reputable companies, in addition to the lifestyle steps here, may support healthy testosterone.
5. Prioritize 7-9 Hours of Quality Sleep Nightly
Deep, restful sleep is when the body secretes its highest levels of anabolic hormones like testosterone and human growth hormone. Make sleep a priority by keeping a consistent bedtime and wake time. Establish a relaxing pre-bed routine such as yoga, reading or meditation. Make your bedroom cool, dark and free of electronic devices. Limit screen time for 1 hour before bed. Consider supplements like magnesium glycinate, glycine and melatonin to support sleep quality. Getting adequate deep sleep gives your body the chance to optimize hormone production.
6. Experiment with Infrared Light Therapy
Emerging research shows that exposure to near infrared light may aid testosterone production. Infrared light is able to penetrate deep into tissues and stimulate cellular function. Try using an infrared device on your testicles, underarms and abdomen for 10-15 minutes daily. Start slowly and pay attention to your body’s response. Increase exposure time gradually if well tolerated. Consult your physician before attempting infrared therapy, especially if you have a medical condition or take any medications.
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Optimizing your testosterone levels as a woman requires consistency with making smart lifestyle choices daily. Be patient and stick with these natural approaches for several months to experience the desired benefits. Pay attention to your energy, sleep quality, mental clarity and sense of wellbeing. Achieving hormonal balance takes commitment but offers great rewards.
In Conclusion:
Balancing hormone levels is foundational for women’s health and vitality. While testosterone begins declining after age 30, natural solutions exist to counteract the drop. Implementing lifestyle strategies like strength training, stress reduction, proper nutrition and restful sleep can help maintain youthful testosterone levels. Certain herbs and nutrients also show promise in supporting testosterone.
As with any new regimen, patience and consistency are key – it can take several months to notice a difference. But the impact of optimizing testosterone through natural means includes improved energy, mental clarity, athleticism, bone strength and an enhanced sense of wellbeing. Listen to the signals of your body and continue tweaking your routine until you find the right formula. Small steps daily to support this vital hormone can translate to feeling healthier, stronger and more joyful as you age.
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