TESTOSTÉRONE

Hormonal Imbalances (4/5): Testosterone – the “Yang” energy

  • Boost sexual desire (libido) .
  • Strengthen bones.
  • Build muscle mass .
  • Develop muscular strength.
  • Increase sex drive by making the nipples and clitoris more sensitive, to increase sexual pleasure.
  • Produce new blood cells.
  • Regulate ovarian function , because it balances the FSH hormone (follicle stimulating hormone) which itself has an influence on reproduction and therefore on fertility.
  • It has a "neuroprotective" role, meaning that it protects and maintains the nervous system, the brain and cognitive functions in good health.
  • It also plays a role in mood, there is a relationship between depression and unbalanced testosterone levels.
  • Excess hair : face, chest or arms
  • Acne
  • Oily skin and/or hair
  • Finer hair
  • Untestable blood sugar levels (either high or low)
  • Hyperpigmentation of the armpits (darkened skin)
  • Periods of aggression or rage
  • Menstrual cycle that goes beyond 35 days
  • Absence of periods (without taking hormonal contraceptives)
  • Cysts on the ovaries
  • PCOS – Polycystic Ovary Syndrome
  • Lower abdominal pain halfway through cycle
  • Infertility or decreased fertility
  • Genetics
  • Chronic stress : it will overload the demand on the adrenal glands as they will start producing a lot of cortisol, but also increase the production of androgens.
  • Excess fat tissue in the body : Excess fat will first give excess estrogen, which will tell our brain "too much estrogen", our body in order to regulate these amounts, will decrease aromatase (the enzyme that converts testosterone into estrogen). This will result in too much testosterone.
  • Insulin resistance : you don't have to be diabetic to have poor regulation of this hormone (hormone that seeks to stabilize blood sugar levels) with the current lifestyle and diet, it is not uncommon for our body to produce too much insulin (because of too many sweets) and this leads to an imbalance. Excess sugar is considered by the body as a "source of stress" and therefore stimulates the adrenal glands. Insulin also directly encourages the cells of the ovary (thecal cells) to produce too much testosterone.
  • SOP (Polycystic Ovary Syndrome) : it is a cause, but also a consequence, I will devote a complete article to this pathology.
  • A rare cause: HCS (Congenital Adrenal Hyperplasia) is a rare and hereditary endocrine disease.
  • Do sports
  • A balanced diet with a LOW Glycemic Index . What is the glycemic index? It is the ability of a food to raise blood sugar levels (and therefore insulin). I leave you here the link to a list of foods according to their glycemic index .
  • Remove foods with a high glycemic index from your diet, here are some examples:
    • Rusks (even organic)
    • Bun
    • White pasta
    • White bread
    • Puffed rice
    • Sodas
    • Sugar
    • Pizza
    • Pastry shop
    • Candy
    • Etc.
  • Intermittent fasting : a practice that I really like. What is it? Going for a period of time without calorie intake or eating, there are different ways to do it. Here is my way of doing it: I eat a balanced diet for breakfast, lunch, have a healthy snack around 4 p.m., and then I don't eat again until noon the next day. That is to say, I generally skip dinner and breakfast, which makes a fast of about 20 hours. I do it once or twice a week depending on how I feel. If you think that fasting is not good for your health, here is what science says about it:
  • Increase your fiber intake: vegetables, raw vegetables, fruits, whole grains, legumes, etc.
  • Zinc-rich foods : Studies have shown that women with PCOS are zinc deficient. Here are some examples of zinc-rich foods:
    • Molluscs and crustaceans: oysters, crabs, mussels, lobsters and clams
    • Poultry: Turkey and chicken
    • Fish: sardines, sole, mackerel
    • Legumes: chickpeas, lentils, black beans, red beans, etc.
    • Nut
    • Seeds: sunflower, pumpkin, hemp, etc.
    • Eggs
    • Whole grains: oats, quinoa, brown rice, etc.
    • Some vegetables: mushrooms, cabbage, peas, asparagus and beet greens
  • Avoid dairy and say goodbye to sugar: remove milk, not too much cheese, but keep the yogurt from time to time. For sugar, it must be removed. Dairy and refined sugar will induce an increase in inflammation (+ IGF-1) and therefore induce an increase in androgens and an exacerbation of acne.
  • Consume foods rich in omega-3 to reduce the inflammatory response:
    • Linseed Oil
    • Rapeseed oil
    • Oily fish: sardines, mackerel, trout, anchovies, etc.
    • Chia seeds
    • Flax seeds
  • Stress Management : You can read tips to balance cortisol levels
  • There are some plants that are quite effective at boosting aromatase, I'll tell you about them later.
    • Previous Article
    Next Article