Mood: What’s Testosterone got to do with it?!
What Does Testosterone Have to Do With mood?
Testosterone isn’t just about physical health—it’s a hormone that directly impacts brain function. Research has shown that testosterone helps regulate key neurotransmitters like serotonin, dopamine, and GABA. These chemicals are the “feel-good” messengers of the brain, responsible for stabilizing mood, boosting motivation, and creating a sense of calm.
Low/inadequate testosterone levels have been linked to:
Chronic fatigue
Feelings of sadness or hopelessness
Low motivation and drive
Cognitive fog
In men, studies show that achieving healthy testosterone levels can reduce symptoms of depression, improve energy, and even support better sleep. But it’s not just men who benefit. Women, too, need healthy testosterone levels for optimal mental and physical well-being.
Yes, Women Need Testosterone Too!
While women have much lower testosterone levels than men, this hormone is still crucial for their health. Testosterone supports women’s mood, libido, bone health, and even muscle tone. Low levels in women can manifest as:
Persistent fatigue
General loss of interest in activities
Mood swings or irritability
Decreased strength
Hormone imbalances, including low testosterone, can sometimes be overlooked in women, but addressing them can make a profound difference in overall well-being.
How Stress Plays a Role
Stress is one of the biggest contributors to hormonal imbalance. When you’re under chronic stress, your body produces more cortisol, one of the main stress-response hormones. High cortisol levels send a signal to your body that it needs to prioritize survival vs. sex hormone production, creating a ripple effect on your mental health.
If you’re experiencing burnout, fatigue, or depressive symptoms, it’s worth looking into how stress might be affecting your hormones.
How to Support Healthy Testosterone Levels Naturally
If you’re dealing with symptoms of low testosterone, here are some natural strategies to help rebalance your hormones:
Prioritize Strength Training: Regular resistance exercise is one of the best ways to boost testosterone levels naturally. Even just 20-30 minutes a few times a week can make a difference, especially if done in the morning on an empty-ish stomach.
Eat for Hormone Health: Focus on nutrient-rich foods that support hormone production, like healthy fats (avocado, nuts, and seeds), lean protein, and leafy greens. Zinc, magnesium, and vitamin D are especially important for testosterone production. I encourage vitamin D testing as well as basic blood work including a comprehensive metabolic panel (CMP) and complete blood count (CBC), which can give us key insights on nutrient status.
Reduce Chronic Stress: Practice daily stress-management techniques like yoga, meditation, or even simple deep breathing exercises. Get emotional support if you need to, including therapy or counseling.
Balance Your Sleep: Aim for 7-9 hours of quality sleep each night, which is critical for healthy hormone regulation. Create an environment in your bedroom that supports good sleep patterns- keep it cool, quiet (to your needs), and dark. In the morning, get full-spectrum sunlight in your eyes soon upon waking, whenever possible to keep your circadian rhythms balanced.
Keep it Low-Tox: take inventory of your household and body care products, specifically looking for any artificial fragrances, phthalates, parabens, PCBs or BPA/BPS and start to phase these out. Get rid of air freshener plug-ins and artificially scented candles. Not only is it better for the environment to reduce use of products that contain these disruptors, it’s better for your hormones! Evaluating these products can be overwhelming at first, but remember that doing something is better than nothing, so aim to replace each product with a lower-toxicity option with each empty bottle/container. NEVER heat food in plastic containers, which allows the plastic to leach into your food, instead opt for glass or stainless steel. Thrive Market is a great place for buying more affordable health-friendly products for body care and home.
Consider Testing Your Hormones: If symptoms persist, or you’re simply curious where your hormone levels are, work with a practitioner to get these checked. This can provide clarity on what’s happening in your body and guide targeted interventions. Remember that testing the hormone itself is only one part of the story! It’s important to consider the upstream and downstream hormones to get a holistic and accurate picture if there is a weak-link in hormone production & metabolism, and where it exists.
Why This Matters
No matter your sex or gender, your hormones are deeply connected to your mental and emotional health. By understanding the role testosterone plays, you can take proactive steps to support your well-being, naturally and holistically.
If you’ve been struggling with low mood, lack of energy, or even brain fog, it may be time to consider whether hormone balance is part of the picture. Remember, your health is interconnected, and caring for your hormones is caring for your mind, body, and spirit.
— Dr. Ashley 🌿
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P.S. If you’re looking for someone to help bridge the gap between conventional and alternative hormone health, let’s chat! I take a holistic approach to investigation and care, digging into your specific root causes and offering plans tailored to your unique needs.