Get To Know Your Sex Hormones

Dehydroepiandrosterone (DHEAS)

The adrenal glands create the hormone precursor DHEAS-sulfate. Estradiol and testosterone are two steroid sex hormones that are produced by the body using DHEAS. DHEAS levels rise from childhood to the ages of 20 to 30, after which they gradually diminish with age. A robust immune system, more energy, greater bone and muscular health, and healthy sexual function are all related to DHEAS levels that are at their highest.

Age-related cardiac disease appears to be less common in women with normal DHEAS levels. Premature DHEAS levels can be lowered by excessive exercise, insufficient calorie intake, particularly in the form of lipids, and high levels of stress.

Testosterone

The steroid hormone testosterone is crucial for sexual function, general health, and athletic performance. Although both men and women generate testosterone, women often have very low levels of it. Women's ovaries produce testosterone, which is well recognised for its anabolic properties, which include promoting protein synthesis, bone density, and muscular growth.

As women get older and enter menopause, their levels of testosterone naturally decline. Check out our blog post All About Workouts and Staying Active Through Menopause for more details on hormone changes and suggested training throughout menopause.

Sex hormone binding globulin (SHBG)

SHBG, a protein predominantly made in the liver, is responsible for distributing sex hormones like testosterone and estradiol throughout the body. The quantity of free hormones that are available for diffusion into tissues is controlled by SHBG. Your SHBG level is influenced by your age, food, weight, degree of exercise, and weight. Your sex drive, general level of energy, and memory could all suffer from an insufficient amount of active sex hormones.

A number of things, such as pregnancy, malnutrition, and hormonal contraceptives, can cause SHBG levels to be higher than normal.

KEEP HEALTHY LEVELS OF SEX HORMONE

Maintain a healthy body weight.

Increased SHBG levels are related to obesity and being overweight. Keep your lean muscle mass up by working out frequently to avoid this. Lean muscle mass can be maintained with a combination of aerobic exercise and resistance training. Eating a diet that meets your caloric and dietary needs is also crucial.

Prevent Type 2 Diabetes and Hypertension.

Increased testosterone levels outside of the ideal range can result from the beginning of type 2 diabetes or hypertension.

The most crucial elements in preventing type 2 diabetes and maintaining or reducing blood pressure are a proper diet and regular exercise. You can control your fasting blood glucose and haemoglobin A1c levels with the help of your InsideTracker data and recommendations.

Fuel properly during training.

Be aware that protein intake, the size of the energy deficit, and the length of the caloric restriction can all have a major impact on hormone levels if you're thinking about cutting calories to lose weight. Diets that restrict calories must always be followed under the direction of a registered dietitian.

If carried out incorrectly, they could do more harm than benefit. Women who are underweight as a result of undereating may be more susceptible to amenorrhea, which is defined as the absence of menstruation for three months or longer and can result in hormonal imbalances. See the blog post How To Tackle Amenorrhea: A Common Problem Among Female Athletes for more details on the causes, effects, and prevention of amenorrhea.

Keep birth control in mind.

The use of hormonal contraceptives (including any past use!) is associated with higher levels of SHBG -- sometimes up to 400%. Hormonal birth control can also decrease both DHEAS and testosterone. The degree of these changes varies substantially between contraceptive methods. IUDs and progesteroneonly oral contraceptives appear to induce the smallest changes, while contraceptive patches induce significantly greater changes than progesterone-only oral contraceptives.

Having a balanced diet is vital for everyone, but there are several micronutrients that women require more than males. While supplements can be quite helpful in ensuring that you consume the appropriate amounts of nutrients, it's crucial to give whole foods a priority wherever feasible.

Folate

Folate is a crucial nutrient, especially for women who are pregnant or nursing. The vitamin encourages a healthy birth weight and growth while assisting in the prevention of foetal tube abnormalities. Dark leafy greens like spinach or kale can be added to meals, salads, or smoothies to get a healthy dosage of folate. Pick an orange as your fruit of choice, and include nuts and beans in your meals and snacks.

Iron

Premenopausal women are at risk for anaemia because of the iron that is lost by women during their menstrual cycles.

Pregnancy increases the need for iron even more. Lean red meats, sardines, mussels, and oysters are examples of animal-based iron (heme) supplies. Although plant-based iron (non-heme) is present in many meals, such as beans, dark leafy greens, and fortified whole grains, it is not as quickly absorbed by the body as heme. Combine meals strong in vitamin C, such as an orange, grapefruit, or the juice of a lemon or lime, with plant-based iron sources to increase iron absorption.

Calcium and Vitamin D

Together, calcium and vitamin D enhance bone health and prevent osteoporosis, which disproportionately affects women. Calcium levels are high in dairy products including yoghurt, cheese, and low-fat cow's milk. Sockeye salmon, snapper, and halibut are all excellent sources of vitamin D. Mushrooms, fortified tofu, and non-dairy milks are other vegetarian sources.

Vitamin B12

The neurological system and cells both benefit from vitamin B12. Women who are expecting, are older than 50, or consume vegetarian or vegan foods may be more susceptible to a B12 shortage. B12 levels are high in salmon, fish, eggs, poultry, and other animal-based meals. Vegetarian diets do not include vitamin B12. For vegetarians and vegans, fortified foods including soy milk, almond milk, and fortified whole grain cereals are excellent sources of B12.