6 Ways to Raise Your Testosterone Levels
When it comes to testosterone, we mostly think of it as a hormone for men. But, spoiler alert, this is not the case. Testosterone is incredibly important for us women too. It affects our mood, energy, sex drive, mental clarity, muscle mass and bone strength. Therefore, you want to make sure you are producing enough of it to be functioning at your best.
The truth is, many women suffer from low testosterone without even realising it, simply accepting symptoms like fatigue, brain fog, and a low libido as just a part of life. But we want to change that. With this in mind, here are five ways to raise your testosterone levels so you can feel on top of your game.
1. Get some D
The vitamin that is.
Studies show that vitamin D plays a key role in regulating testosterone production, with vitamin D deficiency having a direct link to low testosterone levels.
The easiest way to get your daily dose of D is to soak up the sunshine.
You only need around 10 - 15 minutes of sunlight per day for lighter skin tones and 25 to 40 minutes for darker skin tones to make sure you are getting enough of the essential vitamin.
So, what are you waiting for? Put on your sunnies, slap on the sunscreen and get outside.
If you are struggling to get enough sun, (and with this year's weather we don’t blame you) then you can also get your vitamin D from foods like oily fish, eggs and red meat and mushrooms.
2. Count some sheep
Never underestimate the power of a good night's sleep. Not only will it stop you feeling like a grouch in the morning but catching your forty winks is also crucial for producing and regulating your hormones.
Not getting enough rest can cause your levels of testosterone to dip, leading to symptoms like fatigue and mood swings. Aim for between 7 - 9 hours of good quality sleep a night to keep your testosterone levels in check, and if you are someone that sleeps naked even better.
If you are struggling to fall asleep or experiencing poor sleep quality, our bioidentical sleep capsules can help. Take them around 20 - 30 minutes before bed and you will find yourself nodding off with ease. They also improve your sleep quality, so you can wake up feeling refreshed and rejuvenated.
3. Eat Oysters
While not everyone may be convinced by adding oysters to their diet, these shellfish are far more than just a fancy appetizer. Oysters are renowned for their high zinc content, a mineral essential for maintaining healthy testosterone levels.
Zinc plays a crucial role in hormone production and regulation, making oysters a potent food for ensuring your testosterone levels are on point and are even known to be an aphrodisiac. So, grab a knife and get shucking.
If oysters aren’t your thing, don’t worry. There are other great sources of zinc you can add to your diet, including pumpkin seeds, cashews, and chickpeas. Just a few servings a week can make all the difference to your hormone levels.
4. Pump some iron
Good news for all the gym girlies out there, as regular exercise, especially weightlifting or resistance training, has been found to be an effective way to naturally boost your testosterone.
Strength training works by triggering the release of growth hormone, which in turn stimulates testosterone production in both men and women.
Plus, exercise activates your endocrine system, which produces and regulates testosterone and other hormones in your body, helping to keep them all balanced.
Just adding a few weightlifting sessions to your weekly routine can help you maintain healthy levels of testosterone, while also improving your muscle mass and keeping you fit and healthy. It’s a win, win.
5. Spice things up
Put down the korma and pick up the vindaloo, as spicy food has been found to be positively correlated with higher testosterone levels. In fact, a French study found that men that love spicy food have more testosterone in the body.
Unfortunately, we don’t have a study on women, but there seems to be a definite link between spicy food and higher levels of testosterone.
And if you can’t handle the heat, it's okay, as research suggests that milder spices like ginger and turmeric can positively impact your testosterone levels too.
6. Keep it sweet
Indulging your sweet tooth just got that much sweeter as studies suggest that honey may actually boost your testosterone levels. The golden elixir contains the mineral, boron and flavonoid chrysin which are both thought to positively impact testosterone production, along with keeping your bones strong and healthy.
Packed with antioxidants, honey also helps reduce inflammation, which in turn has a positive effect on your hormones.
And just like oysters, honey has been traditionally used as an aphrodisiac, known to support your libido and energy, both of which are closely tied to healthy testosterone levels.
So, next time you are looking to sweeten up your tea or coffee, or are deciding what to spread on your toast, remember to reach for the honey to keep your hormones happy.
Looking for more ways to balance your hormones? Then read our blog on the top lifestyle changes to heal your hormones.
Why use testosterone cream?
While these are handy tips, even if you do become a sun worshiping, honey guzzling, gym junkie, you may still struggle with low testosterone.
If you’re experiencing symptoms like fatigue, low libido, or mood swings, then it might be time to consider a more targeted approach to your hormonal health.
At Hormones + You our doctor developed hormone-balancing cream is specifically designed to help women rebalance their hormones and regain control over their symptoms.
Our high quality formulas use bioidentical hormones, which are chemically identical to the hormones naturally produced by your own body. This is a more natural alternative to traditional hormone therapy, meaning better absorption and fewer side effects.
If you are experiencing symptoms of a hormone imbalance, and your testosterone is in need of a boost, then start an online consultation with us now. And get your own personalied hormone prescription delivered straight to your door.
