I am on fire, and it has nothing to do with a hot flash. It has everything to do with the fact that many of my female clients have been asking their local physicians to check their hormone levels, including testosterone, and several of these health care providers are asking why. In fact, one physician in town told my client, “I don’t think that’s really necessary at your age, honey.” To that, I say, “HAH!” Let’s look at why that really is necessary … honey.
Testosterone, often dubbed the “male hormone,” is crucial for women’s health and well-being. Despite its lower presence in females compared to males, testosterone plays a vital role in women’s physical, emotional, and mental health. Yet, the implications of low testosterone in women are often overlooked or misunderstood.
Testosterone levels in women naturally decrease with age. This decline typically begins in the late 20s and continues progressively into the later decades of life. By the time women reach their 40s, testosterone levels have dropped significantly compared to their younger years. This decrease continues into the 50s, coinciding with menopause, where the reduction can become more pronounced.
To understand what constitutes low testosterone, it’s essential to recognize the normal ranges. For ages 20-30, the normal range is 15-70 ng/dL. For ages 31-40, it is 13-65 ng/dL. The range for ages 41-50 is 12-60 ng/dL, and for ages 51-60, it is 10-55 ng/dL. For ages 61-70, the normal range is 9-50 ng/dL. For ages 71-80, it is 8-45 ng/dL. For those 80 and older, the normal range is 7-40 ng/dL.
The decline in testosterone affects various bodily systems, often leading to a range of symptoms and health issues. Testosterone is crucial for maintaining muscle mass and bone density. Low levels can result in decreased muscle strength and an increased risk of osteoporosis and fractures. Women may notice a loss of physical strength and endurance.
Low testosterone is associated with an increase in body fat, particularly around the abdomen, which can contribute to metabolic syndrome and increase the risk of cardiovascular diseases. Women with low testosterone may struggle with weight management and are at higher risk for diabetes and heart disease.
Testosterone influences mood and cognitive functions. Women experiencing low testosterone levels often report feelings of fatigue, depression, and a decrease in cognitive sharpness. It can also affect sexual desire and satisfaction, contributing to lower libido and sexual dysfunction.
For women looking to enhance their testosterone levels naturally, there are several lifestyle changes and practices that can help.
Engaging in regular physical activity, especially strength training and high-intensity interval training (HIIT), can help increase testosterone levels. Resistance exercises, such as weight lifting, are particularly effective.
Consuming a balanced diet rich in zinc, magnesium, and healthy fats can support testosterone production. Foods such as lean meats, nuts, seeds, avocados, and olive oil are beneficial.
Ensuring sufficient, quality sleep is crucial for hormone production. Aim for 7 to 8 hours of uninterrupted sleep per night to maintain optimal testosterone levels.
When lifestyle changes are not enough, medical interventions may be necessary. There are three common approaches.
Administered through patches, gels, or injections, testosterone replacement therapy can help restore testosterone levels to a normal range. This should be carefully managed and monitored by a healthcare provider to avoid potential side effects.
Dehydroepiandrosterone (DHEA) is a precursor hormone that the body converts into testosterone. DHEA supplementation can help boost testosterone levels, particularly in postmenopausal women. However, this should only be taken under medical supervision.
Hormone replacement therapy, often used to alleviate menopausal symptoms, can include a combination of estrogen and testosterone. This approach not only helps balance testosterone but also addresses other hormonal deficiencies that occur during menopause.
Understanding the effects of low testosterone in women is crucial for addressing the subtle yet significant impacts it has on overall health. As awareness grows, so does the importance of monitoring and managing testosterone levels to ensure a healthier and more vibrant life at any age. Whether through lifestyle adjustments or medical treatments, maintaining balanced testosterone levels is a vital component of women’s health and well-being. You are entitled to know whatever it is you want to know about your health, so do not give up on it. If your health care provider isn’t up to date and isn’t supporting your endeavor to better your health, it is time to find one who is and will. Be your own advocate.
