Snapshot
Testosterone plays a key role in our energy, muscle strength, and sexual health.
Testosterone, while often associated with men, plays an essential role in women’s health too. As we approach and go through menopause, fluctuating testosterone levels can influence everything from energy to libido.
First off, what’s happening and why?
Even though testosterone is usually thought of as a male hormone, women produce it too – in our ovaries and adrenal glands. Testosterone supports our muscle strength, bone density, energy, and sexual desire. But as we age, starting in our late 20s or early 30s, testosterone levels gradually decline. By the time menopause arrives, these levels can drop more significantly, contributing to symptoms like fatigue, decreased libido, and reduced muscle mass.
Research tells us...
Studies indicate that while it’s normal for testosterone to decline with age, a more noticeable drop during menopause can impact our quality of life. Research in The Journal of Clinical Endocrinology & Metabolism found that testosterone therapy may improve sexual function in postmenopausal women experiencing low libido. However, the long-term safety of this treatment is still being studied, so it’s important to be cautious. In the meantime, regular exercise and a well-balanced diet have been shown to help mitigate some of the effects of low testosterone naturally.
About the stages of menopause
As we transition through perimenopause, we might notice a dip in energy, sexual desire, and muscle tone as testosterone levels begin to decline. Once we reach postmenopause, these changes may become more noticeable. One of the best things we can do early on is focus on strength training to maintain muscle mass and bone health. A diet rich in nutrients like omega-3s and zinc can also help keep hormone levels, including testosterone, balanced.
So, what can we do about it?
Managing the effects of declining testosterone requires a mix of lifestyle adjustments and, for some of us, medical interventions. Strength training is especially helpful for maintaining muscle mass and bone health, while a protein-rich diet supports muscle health. If low energy or libido becomes a concern, testosterone therapy could be an option. However, it’s essential to talk to a healthcare provider about the risks and benefits. Natural supplements that support adrenal health may also offer some relief for those who prefer a more holistic approach.
Progesterone SOS
If we’re experiencing ongoing fatigue, a marked decrease in libido, or a significant loss of muscle strength, it may be time to consult a healthcare provider. Testosterone therapy or other treatments might be beneficial, but it’s important to get professional guidance to explore the right options for our health and well-being.
Anything else?
Taking care of ourselves during menopause is key. Regular check-ups with a healthcare provider, being mindful of our symptoms, and openly discussing any concerns like low libido or fatigue can make a big difference. Keeping track of our symptoms over time can help determine whether lifestyle changes are having a positive effect or if other interventions might be needed.
Toolkit for testosterone support
Strength training tools: Invest in resistance bands or light weights, or try bodyweight exercises to maintain muscle mass.
Zinc supplements: Zinc is essential for hormone balance and may support testosterone production.
Libido boosters: While there are products available that claim to enhance sexual desire, it’s important to talk to your doctor before trying them.
Adrenal support: Adaptogenic herbs like ashwagandha can support adrenal function, which in turn helps with hormone production, including testosterone.
