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Natural Ways to Increase Testosterone in Women

Many people associate testosterone levels with male reproduction and sexual health and muscle growth. Women too need testosterone, along with progesterone and estrogen, for sexual health. Women's levels of testosterone are highest in their twenties but decline as they get older, affecting their sex drive, muscles and mental health as they enter perimenopause and menopause. The Cochrane Collaboration, an independent, not-for-profit health care information resource, says doctors add testosterone to hormone therapy to help postmenopausal women with diminished sex drives. Besides hormone therapy, there are natural ways for women to increase testosterone levels.

  1. Exercise Regularly

    • Regular exercise is a natural way to increase testosterone in women. Physical activity improves blood circulation to sex organs, preserves bone density and affects endorphin levels in the brain that boost moods. Exercise makes women feel good about their bodies and raises overall self-esteem, thus increasing their desire for sexual intimacy. Women can combine aerobics and resistance training for increased benefits, aiming for 30 to 60 minutes of exercise five days a week.

    Eat a Healthy Diet

    • Eating a healthy, nutritious diet counteracts the side effects of hormone deficiency such as low energy. To naturally increase testosterone, women should eliminate saturated fats and sugars from their diets and focus on nutritious foods like fruits, vegetables and whole grains. Soy, an estrogenic plant, may reduce side effects caused by hormonal deficiency. A healthy diet also decreases other health risks, like heart disease, high blood pressure, diabetes, and lung disease, conditions that affect hormones and sex drive if left untreated.

    Take Herbal Supplements

    • Taking herbal supplements is one of the natural ways to increase testosterone and reduce many of the side effects women feel because of hormonal imbalances. Some side effects include depression, sexual dysfunction, constipation, mood swings and cognition. A few of the herbal supplements used for this purpose include Damiana, Muira puama, Mucuna pruriens, Siberian ginseng, saw palmetto, wild oats, nettles, Kola nuts, ginger, wild yam, licorice, sarsaparilla and puncture weed. These herbal supplements are available at health food stores.

    Get Enough Sleep and Relaxation

    • Getting adequate amounts of sleep is a natural way for women to increase their testosterone levels. Sleep helps decrease symptoms that lead to hormonal imbalances. Stress also affects hormone levels, so developing relaxation techniques naturally increases testosterone levels. Women can learn breathing techniques, meditation, listen to music, try aromatherapy or get massages to relax.

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