Testosterone: Important For Both Men and Women
Testosterone plays a number of important roles in our health that may surprise you.
For instance, did you know that women produce testosterone, too? It is not just a male sex hormone, although women require only one tenth the amount of testosterone that men do.
We experience a spike in testosterone production during puberty, and beginning around age 30, it begins to decline. However, this process can be accelerated due to lifestyle factors, such as chronic stress or poor nutrition.
It is important to maintain balanced testosterone levels throughout the lifespan. In sufficient amounts, testosterone promotes healthy libido and energy levels. It also plays a role in:
Bone density and health
Energy levels
Muscle mass
Regular sleep patterns
Production of red blood cells
According to a recent study from the American Urology Association, testosterone levels have been steadily decreasing in men since 1991. The reasons for this decline in testosterone are multifaceted, but given the endocrine-disrupting chemicals present in everyday products, and the nutritional deficiencies in modern diets, it is no surprise that our hormonal health is suboptimal.
If you feel this may be the case for you, keep reading. We will look at the common signs and symptoms of low testosterone, as well as natural treatment options.
Testosterone In Men
Before we talk about the issues that can arise from low testosterone levels, it is important to understand its role in the male body.
Men produce most of their testosterone in the testicles. The endocrine system in the brain is responsible for signaling to the body when it needs to produce testosterone.
During puberty, this leads to muscle development and hair growth on the face and body.
Testosterone is vital to male fertility and the production of healthy sperm. Along with this important function, healthy testosterone levels also promote bone health, metabolism, and cognitive functioning.
Low testosterone can occur for a number of reasons. One of them is simply getting older– testosterone levels tend to drop about 1% after age 30. Imbalances that are not related to the natural aging process tend to be caused by:
Conditions such as diabetes or obesity
Damage or injury to the testicles
Use of certain medications, such as antidepressants or narcotic painkillers
Excessive alcohol consumption
Some of the telltale signs of low testosterone in males include:
Decreased libido. Testosterone plays a large role in the male sex drive. Changes in libido are normal as we age, but a noticeable lack of interest may be due to hormonal imbalance.
General fatigue. Energy is linked to healthy testosterone levels. If you’ve been sleeping 8-9 hours a night and still feel fatigued, it might be worth getting your testosterone levels tested.
Difficulty getting or maintaining erection. Testosterone stimulates the brain to produce nitric oxide – a chemical that is needed to sustain an erection. Low testosterone interferes with this process and can add difficulty to your sex life.
Loss of muscle mass. Testosterone is one of the major factors in building and sustaining muscle mass.Low testosterone over time will have an impact on your muscles, even if you hit the gym everyday.
Mood swings & memory issues: Have you noticed an increase in moodiness, irritability, or even depression? It could be due to hormonal imbalance– testosterone plays a crucial role in regulating men’s mood and sleep cycles.
Testosterone In Women
While we tend to associate testosterone with men, in smaller amounts it is also an important component of women’s health.
Women produce testosterone mainly in their ovaries, but the adrenal glands, fat cells, and skin cells produce it as well. Most of this testosterone gets converted into female sex hormones, though some is needed to maintain healthy energy levels and bodily functions.
As well, testosterone is important for women in:
Promoting breast & bone health
Maintaining regular menstrual cycles
Cognitive health
Like men, women experience lower testosterone levels as they age naturally. However, the most dramatic drop occurs during menopause.
The normal range of testosterone levels for women are between 15 to 70 nanograms per deciliter (ng/dL) of blood. If levels are lower than this, women may experience:
Low sex drive
Irregular menstrual cycles
Osteoporosis
And while having too much testosterone tends not to be a problem for men, in women numerous health issues can arise from an excess of this hormone. The most common is Polycystic Ovarian Syndrome (PCOS), affecting approximately 5 million women in the US. This condition can lead to reduced fertility, irregular periods, and skin problems like acne and abnormal hair growth.
Supporting Healthy Hormone Levels
If you begin to notice any of these signs of low testosterone, be sure to talk with your health practitioner. They can test for hormone levels by performing a blood test, and then work with you to restore any imbalance.
In addition, there are several natural ways you can support healthy hormone levels in your daily life. These include:
Regular physical activity. Research has found a strong association between exercise and testosterone production. Weight training and high intensity interval training (HIIT) are the most effective at boosting T, but any way you can get your body moving on a regular basis is key for overall health and hormones.
Reduce stress. When we are chronically stressed, our bodies produce cortisol, the stress hormone, at the expense of other key hormones like testosterone. Finding techniques that work to reduce stress is a must for feeling your best and boosting testosterone levels.
Get enough sleep. Studies have found that when we lack sleep, our body cannot produce the necessary hormones and chemicals that keep it working optimally. This includes testosterone. Aiming for at least 7-8 hours of sleep every night will help maintain healthy testosterone levels.
Testosterone replacement. Testosterone replacement therapy can be administered in several different ways - most commonly through injections, transdermal gels and creams. While gels and creams are an easy and convenient option, there are certain drawbacks to their efficacy and absorption due to sweating and friction. Injectables are the most reliable form of TRT and should be performed under the supervision of a knowledgeable practitioner.
Healthy Hormone Diet
Another major way you can boost testosterone levels in your daily life is through diet.
Certain herbs and food groups can actually help your body produce testosterone naturally– no hormonal injections or implants needed.
Ashwagandha has been used in traditional Indian medicine for years to treat sexual dysfunction and infertility. Studies have associated the herb with increased testosterone.
Zinc is needed for your body to make testosterone and in healthy sperm production. If you are deficient, supplementing zinc may be worthwhile. Otherwise, you can add zinc into your diet by eating quality red meat, eggs, chickpeas, and yogurt.
Healthy fats & protein. Research shows that men who eat low fat, low protein diets also have lowered testosterone levels. Instead of simple carbs and empty calories, prioritize avocados, nuts, dairy products, and meats into your diet.
Magnesium can enhance your quality of sleep, which is vital to testosterone production. Supplementation can be useful, along with eating magnesium-rich foods like dark chocolate, sunflower seeds, and bananas.
As always, talk with your practitioner before introducing new herbs or supplements to your diet.
Testosterone plays a role in a number of the body’s important functions. Balanced levels of this hormone are crucial for optimal health in both men & women. If you feel you have symptoms of low/high testosterone, it is worth considering hormone testing. From there, we can work on restoring your body’s natural balance of testosterone through the natural methods we discussed - give me a call to get started!
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Could It Be a Hormone Imbalance? Testing Can Help Find The Answer
If you are noticing sudden changes in your weight, energy levels, skin, mood, or irregular menstrual cycles, your body is signalling to you that there is an imbalance. Your body communicates internally through the use of hormones which are chemical messengers that impact how our cells and organs function. They control a number of bodily functions, including our appetite, sleep, libido, and stress response.
Imbalances occur when there is too much or too little of a hormone in the bloodstream - essentially cutting communication with the organs they deliver messages to, or sending far too many messages and mixing up signals. In some cases, even slight imbalances can cause significant changes in the body. So if you feel something is “off” with your health, know that this is not just a normal symptom you need to live with - it may be a hormone imbalance!
The good news is, we have come a long way in integrative healthcare, and pinpointed hormone imbalances can be brought back to normal, healthy levels so that you can get back to living your healthiest and best life.
Symptoms of Hormone Imbalances
It can be difficult to tell whether symptoms are caused by hormonal imbalance, or another underlying issue. For instance, fatigue could be caused by lifestyle factors, or it could be due to an excess of the hormone progesterone. That's why hormone testing is crucial when determining the root cause of your symptoms.
Here are some symptoms of hormonal imbalance to watch out for:
Changes in appetite
Weight gain despite exercise and healthy diet
Sudden weight loss despite eating the same diet and maintaining the same level of exercise
Sleep problems such as trouble falling asleep or staying asleep
Chronic acne, dry and brittle hair and other skin conditions
Brain fog and difficulty concentrating
Digestive issues
Persistent fatigue, headaches and migraines
In women, irregular menstrual cycles and PMS
In men, erectile dysfunction
It’s important to discuss your symptoms in depth with a practitioner - I can help! They may recommend hormone testing to discern whether or not you have an imbalance.
Common Hormone Tests
A variety of methods can be used to test hormone levels to get to the root cause of your symptoms. The test you receive will be based on your diagnostic needs.
Common hormone tests integrative practitioners perform include:
Saliva test
This simple test shows which hormones are freely available to the body, rather than the total amount of hormones in the bloodstream. It is particularly useful in detecting the hormone cortisol, which is linked to stress. This is because just thinking about blood tests and needles can raise people’s cortisol levels, providing an inaccurate picture of the hormones’ typical role in the body.
Blood serum test
This test allows your practitioner to look at the concentration of hormones in the bloodstream. Blood serum tests can measure important hormones such as insulin, testosterone, estrogen, progesterone, and hormones connected to the thyroid.
Hair sample
Strands of hair can be used to measure the presence of the hormone cortisol. The first 1 cm of hair closest to the scalp indicates around one month of cortisol production. If you feel chronically stressed, your practitioner may suggest this test.
Hormone testing may be worth looking into if you feel concerned about imbalances.
Some hormonal imbalances can be temporary while others are chronic (long-term).
They may require treatment so that you can maintain good health and feel your best.
Conditions Can Be Diagnosed by Hormone Testing
Hormone testing can address dozens of conditions caused by hormonal imbalance.
Some of the most common include:
Infertility
Hormonal imbalance is the number one reason women have difficulty conceiving. The most common hormonal disorder in women is polycystic ovarian syndrome (PCOS), which can lead to infertility, irregular periods, ovarian cysts, and weight gain.
Thyroid Disease
There are two types of thyroid disease: hypothyroidism (low thyroid levels) and hyperthyroidism (high thyroid levels). Hypothyroidism (or under active thyroid) occurs when the thyroid gland doesn't make enough thyroid hormone. Over time, hypothyroidism that isn't treated can lead to other health problems, such as high cholesterol and heart problems. Hyperthyroidism causes excess levels of thyroid hormones that can then speed up the body's metabolism, trigger anxiety and unexplained or unplanned weight loss.
Irregular menstrual cycles
Many hormones play a role in the menstrual cycle, so an imbalance in any can lead to problematic periods. Most women's periods arrive every 21-35 days. But if your periods are arriving late or not at all some months, it may be a sign of an imbalance of the hormones estrogen or progesterone. Painful and heavy periods can also be a sign of hormonal imbalance.
Acne
Hormones are involved in the amount of oil that your skin produces. Androgens or “male” hormones are responsible for this, and in excess they can cause your glands to produce too much oil, thus clogging the pores.
Should You Get Your Hormones Tested?
Since your hormones control so much, including sleep, hunger, and reproduction, it’s crucial to your health to keep them balanced. Your hormone production will naturally decrease as you age, however, an imbalance in hormones can amplify symptoms of brain fog, fatigue, and joint pain. Taking the initiative to get hormone testing, you can ensure your control centre is in balance!
If you feel you may be suffering from a hormonal imbalance, dealing with a condition
such as PCOS, or are approaching the age of menopause, getting your hormone levels
assessed can be an important first step in developing a holistic treatment plan.
From there, you can work with your practitioner to create a treatment plan to restore
your body’s balance and get your health back on track. Call me to learn more!
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Top Tips For Getting The Quality Sleep You Need
Despite the many scientific advances in the field of medicine over the last few decades, many of us neglect one of the most important contributors to our wellbeing: sleep. It’s a bit ironic. We now know more than ever before about the effect of lifestyle on health, but, on average, we’re sleeping less.
The results of missing out on a good night’s sleep can undermine your efforts with nutrition and fitness. Your body needs sleep to regenerate and experience the benefits of your work towards better health. But many people experiencing sleep problems, or looking to improve health and energy levels, struggle to improve their quality of sleep. This often leads them to pharmaceutical solutions that can create more problems than they solve. A more natural approach improves the quality of your sleep without the potential for dangerous side effects.
Why We Need Sleep
It may seem simple on the surface, but sleeping is a complex process necessary for many functions, including.
Energy conservation so you can tackle whatever the next day holds
Hormone release and regulation
Muscle repair
Processing and organizing memories and information accumulated during waking hours
Strengthening of your immune system
Because so much happens while we sleep, the results of not getting enough can be far-reaching. We don’t just feel tired, we are also at a higher risk of:
Mental health problems. Almost every mental health condition can be impacted by not getting enough sleep. The frustrating element is that many mental health conditions make it harder to fall asleep and stay asleep.
Weight gain and other metabolic concerns. Sleep regulates the hormones that control appetite, including leptin and ghrelin. Studies show that missing even one good night’s sleep can lead to poorer food choices. Missing out on sleep can lead to weight gain, metabolic syndrome, and Type 2 diabetes.
Weakened immunity. You’ve probably noticed you’re more likely to get sick when you’re tired. That’s because you produce infection-fighting cytokines and other antibodies while you sleep.
Heart problems. Several factors influencing heart health, including cortisol levels and blood pressure, are impacted by sleep.
Accidents. You’re less focused when you are tired, and that impacts your risk of a car accident in a way similar to drinking alcohol. You’re three times more likely to get in an accident when you’re tired!
Five Ways To Improve Your Sleep - And Your Wellbeing
1 - Improve your sleep hygiene.
Regular and predictable are the keys to a good sleep routine. It might take some experimenting to find what works for you, but many people find reading, taking a warm bath, doing some restorative yoga or meditation relaxes them.
Try to build in a routine to separate your sleep time from the stress and activity of your day. Some people find it helps to limit their bedroom to only for sleeping.
2 - Eat for sleep
Your diet can impact your sleep in several ways. For optimum sleep, eliminate the things that inhibit a good night’s sleep and focus on those that relax and balance your body and mind.
Avoid:
Stimulants like caffeine, especially after noon as it takes upwards of 4 hours to clear your system.
Alcohol before bedtime. Although alcohol is a depressant and can make you feel sleepy, it often disrupts your natural sleep cycles and you may find yourself waking up frequently.
Spicy and overly heavy foods, which can make you too uncomfortable to sleep and cause indigestion.
Choose instead:
Chamomile tea, which has proven sleep-enhancing effects.
Foods high in tryptophan, which can relax you and encourage higher serotonin levels. In addition to turkey’s infamous tryptophan content, foods that contain tryptophan include salmon, pineapple, tofu, many nuts and seeds, and eggs.
Some research suggests that consuming foods high in carbohydrates, like potatoes or rice, with foods containing tryptophan has a positive influence on sleep.
Certain supplements can be beneficial for improving sleep, but be sure to work with a healthcare practitioner to determine what’s right for you. Some supplements used to help sleep include magnesium, which helps regulate the neurotransmitters linked to sleep, and melatonin, a hormone that helps regulate your circadian rhythm. Herbal supplements include valerian and passion flower, which both have sedative effects.
3 - Avoid blue light before bedtime.
The blue light emitted from electronic devices can trick your body into thinking it’s day time. As a result, it slows melatonin production, the hormone that regulates your sleep cycle. Try to avoid computer and device screens in the three hours before bedtime. If you must be in front of a screen, look into blue-light blocking glasses. Many people keep their phone beside their bed, but try to put yours in another room at night. (If you use it as an alarm clock, buy a digital or standard alarm clock. You’ll be surprised at the difference this makes!)
4 - Create a sleep-friendly environment.
It’s important to work with your body’s natural rhythms. A cool, dark environment signals that it’s night time, and therefore your body will release more melatonin. In fact, one study found that room temperature is one of the most important factors in the quality of sleep.
5 - Exercise wisely.
A regular exercise routine can help you fall asleep, but avoid intense activities at least two hours before bed. Researchers have seen positive effects on sleep from regular exercise such as yoga, strength training, and steady state cardio.
Don’t let poor sleep undermine your quest for a healthy lifestyle. Take the first step today towards better rest, more energy and a greater sense of wellbeing. Call for an appointment with me to talk about better sleep strategies!
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