Do you need more T??? - by Dr. Jenna Zampiello
Sadly, as you may know, our lovely, coveted sex hormones decline as we age. In particular, levels of low testosterone in both men and women may cause the following symptoms:
Fatigue, memory loss, depression and mood swings, changes in body composition, difficulty sleeping, and reduction in bone density, to name a few. Additionally, low testosterone in particular is correlated to higher rates of metabolic syndrome and diabetes, according to a 2006 study published by the Journal of the American Medical Association.
But it is never too late to be proactive. Here are natural ways that both men and women can increase levels of testosterone:
Diet: Cut out sugar and junk food like french fries, cheeseburgers, potato chips, soda, candy bars and pastries. Increase your intake of lean protein and healthy fats from natural foods like fish, nuts, and avocados.
Minimize alcohol intake.
Intermittent fasting: Eat healthy, well-balanced meals in a condensed period of time, ideally over eight to 10 hours, to allow your organs to rest and balance hormones.
Exercise: Intense or moderate training with weights and resistance machines is a natural remedy for hormone production and is good for your overall health.
Stress reduction: Overcome work-related stress by taking a brisk walk, making time for family activities and hobbies, and taking a minute or two for deep breathing.
Sleep: An ample amount of sleep each night – at least seven hours for most people – helps the body recharge naturally.
Vitamin D: Vitamin D is readily available by stepping outside, and it’s also one of the most popular supplements on the market.
Zinc: Meats like beef, chicken and pork, as well as nuts and beans, help replenish zinc and boost testosterone production.
Particularly In females, Low testosterone can cause one or more of the following symptoms in women:
-muscle weakness/inability to maintain lean mass
-reduced sex drive
-decreased sexual satisfaction
-irregular menstrual cycles
-loss of bone density
Testosterone replacement therapy, is a treatment option for both men and women suffering from low T. This may include creams, injections, or the ever more popular hormone pellet.
It is important to have a thorough health work up prior to considering hormone replacement therapy to evaluate for any underlying causes of hormonal imbalance. If you think you may be experiencing low testosterone call our front desk today to schedule an appointment for evaluation. 206.629.5180