Testosterone

Testosterone has become a popular topic as of late and for good reason - it’s an important hormone in both men and women.  For men, it is the primary anabolic hormone they rely on for muscle growth & maintenance, bone health, and blood cell production. While production may be 10x higher in men, women also rely on this hormone as it plays a role in bone integrity, cognitive health, cardiovascular support, and estrogen production (via conversion).  Symptoms of low testosterone may include low energy, depression or mood swings, reduced sexual desire or performance, and difficulty building or maintaining muscle. 

If you are curious to know how much of this hormone you have in your body, blood testing is an option. There are three tests available; Total (how much you produce), Free and Bioavailable (these show how much is available for your body to actually use).  I often test Total along with Albumin and SHBG, to calculate all 3 forms of the hormone. 

If you want to support your natural production of testosterone, these habits may help.*

Exercise regularly: HIIT (High Intensity Interval Training) and resistance training have been shown to be most effective in raising testosterone in the body.
- HIIT: 20-30 seconds sprint running or biking—> 6-90 seconds break—> repeat 6-8x, x3-4/wk.
- Resistance: 80-90% of your 1 rep max x5-6 reps per set
However, whatever you can do consistently trumps the best exercise done sporadically. 

Sleep needs to be prioritized.  7-9 hours of undisturbed sleep is required by most adults. The onset of the REM phase of sleep appears to be when most of your testosterone is formed. 

Stress reduction:  Chronically elevated cortisol can lead to lower testosterone production.

Good nutrition: While there are no foods that will magically raise testosterone, eating a healthy, nutrient-rich diet does support your hormone-producing glands, and gives your body the building blocks for testosterone production. Specific key nutrients include zinc, magnesium, vitamin D, and protein. Avoid trans fats, saturated fats, and a low-fat diet (you need healthy fats). 

Obtain or maintain a healthy weight: Adipose (fat) tissue contains the enzyme aromatase that can lower your testosterone by converting it to estrogen. 

Avoid inhibitors such as alcohol consumption and endocrine disruptors (including phthalates which are found in fragrant products for body and home).

A Naturopathic Doctor (ND) can help by:

• Ordering blood tests to learn your hormone levels (Eg. Testosterone, Thyroid and Estrogen)

• Helping you get better quality sleep

• Supporting your stress response and discuss stress management

• Reviewing your current diet and plan improvement where necessary

• Testing body composition - to determine fat and muscle mass

• Exploring causes of low hormones, if relevant

You deserve to feel your best. If you are suspecting low testosterone reach out to your ND to investigate this further and provide personalized advice. 

*These are general suggestions and should not be interpreted as medical advice. Discuss this with your qualified healthcare practitioner, especially if you are pregnant, taking medications or dealing with a chronic disease.