DHEA’s Role in Enhancing Women’s Energy, Mood and Brain.
Ensuring optimal energy levels, positive mood, and sharp mental focus become an essential priority for most of us as we age.
Enter DHEA!
Often associated with bodybuilders, DHEA has much more to offer, especially for women's health. It's not just about body composition; DHEA can boost libido, support bone density, support heart health, regulate cholesterol, enhance mental focus, and support healthy eggs, if pregnancy is your goal. It also reduces fatigue and plays a vital role in influencing estrogen and testosterone.
So whether you're navigating perimenopause or fertility or exploring more balanced hormones, let's explore DHEA's potential for women's health.
What is DHEA?
Dehydroepiandrosterone (DHEA), is produced by the adrenal glands and ovaries (and some in the brain) and serves as the foundation for synthesizing other important hormones, including estrogen and testosterone. This means that DHEA acts as a building block, and the body can convert it into other hormones as needed.
One of the key types of hormones derived from DHEA is other androgens. Androgens are a class of hormones that include testosterone. While testosterone is often associated with males, both men and women produce androgens, and they play vital roles in both male and female bodies.
The adrenal glands primarily produce DHEA in women, but the ovaries and brain also synthesize small amounts. DHEA production peaks during a woman’s twenties and gradually declines with age. This makes DHEA particularly interesting when considering its impact on women’s health and hormonal balance. Especially during phases of life like postpartum or perimenopause, when hormonal fluctuations are more pronounced.
Role of DHEA in the Body
DHEA has gained attention for its potential impact on several critical areas for women’s health, including:
- Energy: DHEA supports cellular energy production, which can help combat fatigue and promote vitality, making it particularly valuable for women experiencing low energy or chronic fatigue.
- Mood: Maintaining appropriate DHEA levels can positively influence mood and emotional well-being. By supporting a balanced hormonal environment, DHEA can help women experience improved mood stability and a greater sense of emotional equilibrium. This is particularly significant in times of hormonal fluctuations, such as menopause.
- Immune Support: DHEA assists in maintaining immune balance and helps the body defend against infections and illnesses, promoting overall wellness.
- Fertility: DHEA can help regulate the menstrual cycle and enhance egg quality, although its effects vary from person to person.
- Libido and Sexual Function: DHEA is involved in producing sex hormones, including testosterone and estrogen. Adequate DHEA levels can support healthy libido and sexual function in women, contributing to a satisfying and fulfilling sex life.
- Mental Focus, Cognition, and Brain Health: DHEA may improve memory, concentration, and mental clarity, promoting overall cognitive well-being, which is particularly important for women as we age.
- Muscles and Endurance: DHEA is linked to increased muscle mass and improved muscle strength. It can aid in maintaining muscle tone and endurance, supporting a fit and active lifestyle.
- Metabolism: DHEA can influence how the body processes fats and carbohydrates, potentially aiding in weight management and overall metabolic health.
- Heart Health: DHEA helps regulate cholesterol levels and may protect the cardiovascular system, reducing the risk of heart disease.
DHEA’s role as a precursor hormone is pivotal for maintaining hormonal harmony in women’s bodies. By supporting the raw material necessary for producing key hormones, appropriate levels of DHEA contribute to normal menstrual cycles, enhanced fertility, stable mood, mental clarity, and overall well-being. Under the guidance of your care provider, its personalized use can help address specific hormonal concerns and support women’s health throughout various life stages.
What Affects DHEA Levels in the Body?
Several factors influence DHEA levels in the body. One of the most prominent factors is age.
As we grow older, there is a natural decline in DHEA production, typically starting in our late twenties and continuing throughout life. This decline can impact our energy levels and overall health, as lower DHEA levels are often associated with fatigue, brain fog, weight gain, little to no sex drive, and increased susceptibility to various health issues.
Lifestyle choices can also impact DHEA levels. A balanced diet and regular physical activity can help maintain healthy DHEA levels. Conversely, chronic stress can increase cortisol production, which contributes to reduced levels of DHEA overall. Low levels of DHEA impact our resilience to stress, making it more difficult for the body to adapt to and cope with ongoing stressors.
Additionally, conditions like depression, hypothyroidism, and blood sugar dysregulation can also contribute to low DHEA levels, highlighting the connection between our hormones and overall well-being.
Signs of Low DHEA
Recognizing the signs of low DHEA is essential because it enables us to identify potential imbalances and take steps to enhance our well-being. In the following list, I’ll review common signs indicating low DHEA levels, which might signal you to consider seeking support and taking action.
- Weight Gain
- Low Energy or Fatigue
- Mood Fluctuations
- Low Libido
- Memory and Concentration Issues (where did I put my keys again?)
- Fertility Challenges
- Weak Immune System (getting sick all the time)
- Dizziness
Natural Ways to Boost DHEA for Women
Boosting DHEA levels naturally is a valuable approach that can significantly enhance your overall well-being. By focusing on natural methods such as stress reduction and HPA axis support, you can empower yourself to optimize DHEA levels and promote better health specifically tailored to women’s unique needs.
1. Stress Reduction and HPA Axis Support
Practices like mindfulness, meditation, and ensuring adequate sleep can help reduce stress and support the HPA (Hypothalamus-Pituitary-Adrenal) axis. Incorporating adaptogens such as ashwagandha, rhodiola, or holy basil into your daily routine can help your body adapt to stressors.
Tip: Dedicate time each day to stress-reducing activities, whether it's deep breathing exercises, mindfulness, yoga, or meditation.
2. Nutrient-Dense Foods
Maintaining a balanced diet that includes nutrient-dense foods and limits processed foods and sugar can positively influence DHEA levels. Incorporating a variety of omega-3 fatty acids, vitamins, and minerals from whole foods is essential.
Tip: Focus on regular meals with adequate amounts of protein, fiber, and healthy fats at every meal. Aim for a wide variety of colorful veggies weekly and healthy proteins/fats such as chicken, fish, eggs, grass-fed meats, avocados, olive oil, and nuts/seeds.
3. Blood Sugar Balance
Maintaining stable blood sugar levels by eating regular meals and prioritizing fiber and protein is vital to ensure the body has the nutrients needed for optimal DHEA production. Consuming complex carbohydrates, lean proteins, and fiber-rich foods can help prevent spikes and crashes in blood sugar, providing a stable environment for DHEA synthesis. Regular and nutrient-dense meals daily also supports steady energy levels and hormonal balance.
Tip: Focus on regular meals daily (no skipping meals) with a palm-sized amount of protein such as chicken, fish, and legumes at every meal, a variety of veggies on your plate, and complex carbs such as quinoa to effectively stabilize blood sugar levels. To promote hormonal balance and DHEA production, it's crucial to limit your intake of sugary treats, soda, and highly processed foods that can cause rapid blood sugar fluctuations.
4. Manage Chronic Inflammation
Taking proactive steps to address chronic inflammation through dietary and lifestyle choices can positively impact maintaining healthy DHEA levels. Incorporating a diet rich in anti-inflammatory foods, such as fatty fish like salmon (high in omega-3 fatty acids), fresh fruits and vegetables (abundant in fibers and antioxidants), and spices like turmeric and ginger, can help reduce inflammation within the body.
Regular physical activity and stress management techniques, such as mindfulness, yoga, or breathing exercises, can complement your efforts to lower chronic inflammation.
Tip: Add turmeric to your soups or roasted veggies, or add freshly grated ginger to your daily smoothie, yogurt, or oatmeal for an easy and flavorful anti-inflammatory (and gut) boost.
5. Strength Training
Engaging in regular strength training exercises can help your body make more DHEA. Unfortunately, it becomes harder and harder to maintain and build muscle as we age. Strength training with weights tones your muscles and boosts your energy and overall vitality, making it an excellent choice for women looking to stay healthy and active, especially through perimenopause!
Tip: Start with a strength training program that suits your fitness level. Gradually increase weights and repetitions as you build strength and endurance, aiming for at least two to three sessions per week.
DHEA Supplementation
When considering DHEA supplements, it's essential to think about a few key factors. These include your health, goals, and what form of DHEA supplement might work best for you. Also, be aware of possible side effects, especially with specific health conditions. Taking a thoughtful and informed approach to DHEA supplementation can help you make the right choice for your health.
- Testing Methods: Before considering DHEA supplements, I recommend testing to measure your DHEA levels. You can choose between an easy blood test or opt for testing in urine or saliva. DHEA-S (DHEA-sulfate) is a commonly measured form in the blood, urine, or saliva.
- Forms and Bioavailability: DHEA supplements come in various forms, including oral capsules, topical creams, and sublingual lozenges. The choice of form should align with your preferences and health objectives.
- Duration of Use: DHEA supplementation can vary depending on individual circumstances and health goals. While it can be effective for specific periods, it's often unnecessary for long-term use.
- Potential Side Effects: It's essential to be vigilant for possible side effects, such as acne, which can occur in some women. Women with conditions like PCOS, where DHEA levels may already be elevated, should likely avoid supplementing. Consulting with your healthcare team and monitoring your progress is essential to making informed decisions about DHEA supplementation.
Become the Confident Woman You Want to Be
Optimal DHEA levels can be a game-changer in your journey toward optimal health and vitality!
It's not just a hormone; it's a key to unlocking your full potential as a woman. By understanding DHEA's role in women's health, you're taking a significant step towards a life filled with energy, balance, and well-being.
Now, it's time to take action and explore how DHEA can work for you.
If you're ready to harness the power of DHEA to enhance your vitality and experience a more vibrant life, schedule a free alignment call today. I’m here to guide you on your path to greater well-being, and together, we can help you become the best version of yourself.
Don't wait; your journey to renewed energy and vitality starts now.
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