While men may produce around ten times more testosterone than women, testosterone is still vital to maintaining good health in women. Optimum testosterone is key to maintaining a balanced mood, good bone mineral density, supple skin and ability to handle stress.
If you’re a woman with lower than ideal levels of testosterone, you may be at risk for decreased sex drive, difficulty gaining muscle tissue, obesity, osteoporosis, memory problems and heart disease just to name a few.
So, how do you know if you’re low in testosterone? Well, any of the following symptoms may be telling you to work on upping your testosterone levels.
- Thinning hair
- Loss of muscle tone
- Difficulty maintaining or gaining muscle
- Loss of bone density
- Poor memory
- Poor concentration
- Painful intercourse
- Low libido
- Dry skin
- Poor tolerance for exercise
- Depression and anxiety
- Fat gain around the abdomen
- Loss of motivation
So what can you do to combat low testosterone? Here are 3 ways to help give your testosterone levels a boost!
1) Avoid Environmental Toxins:
that means making sure you’re drinking from a BPA free bottle, switching from plastic to glass tupperware, and using beauty products that are free of parabens and other harmful chemicals.
2) Perform Resistance Training:
Weight training has been known to stimulates testosterone production in both men and women. But don’t worry, you won’t turn into the hulk! Training with weights is key to getting that sought-after toned look, and that slight boost in testosterone will help combat that list of symptoms I mentioned earlier.
3) Don’t Restrict Calories:
A big calorie deficit can lower testosterone levels. This is partly due to the fact healthy fats are required for the body to produce testosterone in the first place. Instead, make sure you are eating the right number of calories for your activity levels, and be sure to get a good balance of protein, fat and carbs at each meal.
And there you have it! Try incorporating these 3 tips into your health regime, and you might be surprised at the changes that start to take place. If you are looking for customized nutrition to address how many calories you need for your activity levels as well as help with balancing your hormones, book your free 30 minute coaching call with me to discuss how I can help you with your goals.