Low Testosterone in Men
Hormone health was the theme of the third wellness topic in a series that I recently did for a group. It was wonderful to speak to both men and women touching upon hormonal concerns that both experience, yet exploring some that are gender specific.
Proper levels of testosterone are tricky to maintain as we age. Low testosterone is a common health issue today. Testosterone is needed for good sleep patterns, optimal bone density, a healthy pain response, good energy, and good muscle mass.
The problem of low testosterone has escalated over the years because it naturally declines as we age but this decline accelerates with poor diet and lifestyle. Low vitamin D levels, chronic stress, lack of nutrient dense foods, lack of exercise, poor gut health, are just a few things that affect testosterone levels.
Most noticeable male hormonal side effects:
- low sex drive
- erectile dysfunction
- loss of muscle mass
- low sperm count
- breast tenderness or increased breast tissue
What are a few things for you to do to mitigate this decrease in testosterone?
- eat enough healthy fats - healthy fats make all sex hormones - fish oil, walnuts, avocadoes, chia seeds
- zinc plays an important role in hormone production - pumpkin seeds, chickpeas, eggs, lamb, cashews
- ashwagandha is a wonderful adaptogenic herb - it helps your body adapt to stress, enhances muscle mass and increases testosterone levels
- watch alcohol consumption!
As always a thorough health history is needed to ask all the right questions and figure out what the contributing factors are for your specific hormonal imbalance. Sometimes bloodwork is a good choice and sometimes I prefer a DUTCH test to look at urine metabolites of hormones.
Also in Hormonal Health & Fertility
Menstrual Cycle - A Monthly Report Card
Every month a woman gets their menstrual cycle, it gives more information on how the body is doing overall. I liken it to a monthly report card!
I encourage women to not only track their day 1's of their cycles (first day of flow), but also to track other signs and symptoms.
What Happens when Testosterone is Low?
Both Men and Women Read Ahead!
Estrogen imbalances and progesterone imbalances were looked at in September and October newsletters. Now it is time to take a look at testosterone. Although it is the hormone that is associated with males, it is just as important for it to be balanced in a woman.