4 Foods that Lower Testosterone in Women with PCOS
One of the common symptoms of PCOS is excess androgens or male sex hormones. Testosterone is one of the main androgens that seems to be out of balance in women with PCOS. If you are a fellow PCOS cyster then you more than likely are dealing with higher than normal testosterone levels for a female.
Higher levels of testosterone in women can cause acne, hair loss, excessive hair growth, and irregular periods. Just what every woman wants to deal with!
How do you know if testosterone is to blame for your symptoms?
The best way to determine your testosterone levels is to have your doctor run some basic bloodwork. They should be looking at these tests:
Total Testosterone -normal ranges should be 8-48 ng/dL
Free Testosterone - normal ranges should be 1-6 pg/mL or <21 pmol/L
DHEA-S - normal ranges should be based on your age.
Here are some guidelines:
To age 29 <380 µg/dL
ages 30-39 <270 µg/dL
ages 40-49 <240 µg/dL
Sex binding hormones (SHBG)- normal ranges should be 18-144 nmol/L
These tests will help you determine if you have excess androgens and give you a baseline. Having a baseline is important so you can then compare results once you start introducing new treatments. Comparing results will allow to see if you are making progress and if your methods are moving things in the right direction.
So, the real question is how do you lower your testosterone level, and can it be done naturally?
At least that is what I wanted to know. My elevated level of testosterone was causing me to suffer from painful, cystic acne. I never knew what it was like to have clear, beautiful skin (at least until now)!
If you are looking for ways to heal your acne naturally, check out my natural remedies! Don’t let acne control you and fade your smile.
After doing my research and due diligence, like I always do, I discovered that I could in fact lower my testosterone levels naturally!! Whoop!! Whoop!!
The best way to do manage and lower your testosterone is with food.
How easy it that? And the great news is that these foods won’t cause you any unpleasant side effects like typical prescription meds.
Here are the foods you need to be adding to your diet. Bon appétit!
1. Almonds and walnuts
These nuts are powerhouses. They are sources of healthy fats, which will keep you satiated longer and are a great source of Omega-3 fatty acids.
Omega-3 helps to lower free testosterone levels.
Almonds and walnuts can easily be incorporated into your diet when you are looking to nosh on something. Plan on having a serving of one ounce daily of the raw variety.
If they are covered in toppings, sugars, or coatings stay away; these kinds won’t help you.
Flaxseeds are chock full of Omega-3 fatty acids and fiber. They are also known to have powerful anti-androgen effects.
The easiest way to incorporate flaxseeds into your diet is to buy flaxseed meal and add a scoop to smoothies, oatmeal, soups, etc.
You can pretty much add it to anything you want. It doesn’t real change the taste of what you are eating.
I personally like and use Bob’s Red Mill. Add a scoop to your foods daily and you will start to reap the benefits.
Spearmint also helps with bloating, another annoying PCOS symptom.
This tea will not only help reduce your testosterone, but it will also relax you. That’s what I’m talking about! Sings “Let's give them something to talk about”. I love music and songs just pop into my head all the time. 😊
The fish that you should include are salmon, tuna, trout, mackerel, and sardines. These types of fish are, you guessed it, high in Omega-3 fatty acids.
Try to get wild caught when eating fish because farm raised are pumped full of antibiotics and hormones.
It is recommended to try to eat these fish 2 times a week.
When it comes to PCOS diet can play a huge role in managing your symptoms and even reversing them. Don’t underestimate the value of natural methods of control. Testosterone is one of the many hormones that can be influenced by the choices you make at meal time. It is time to take charge of your health!
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