Are you familiar with Dhea? Dhea is also called Dehydroepiandrosterone. It is said to be one of the most important plentiful steroid hormones the human body produces.
Many people are looking to increase Dhea levels naturally because it plays a vital role in the body. For instance, it is where our sex hormones come from.
Experts also believe that increasing Dhea levels comes with other positive effects. It includes improvement in mood, cognitive performance, and sexual functions. Furthermore, it reduces the impact of menopausal symptoms, bone density, and aging.
There are Dhea supplements available. Yet, according to studies, you can increase your Dhea level naturally.[1]
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How can Increase DHEA levels naturally?
Increasing DHEA levels can be challenging because its decline happens naturally. According to the Icahn School of Medicine at Mount Sinai, age 25 is the peak season for DHEA production. Afterward, the level goes down naturally. [2]
As you reach 70-80 years old, DHEA levels are at their lowest. While many go for taking Dhea supplements to address this, there are other ways you can try to minimize its decline. Such natural ways come with more benefits too.
Exercise
Exercise is one of the top recommendations if one wants to improve their physical health. It had said to be good for the heart and muscles.
Some also claim that it improves mood. However, exercise can do more. It may prevent the aging process and help stimulate sex hormones because of its ability to increase your Dhea levels.
According to a study published by the National Institutes of Health, adults had significantly increased their DHEA levels after exercising. However, the effect varies through gender.
The study results suggest that females can benefit from it compared to their male counterparts. Nevertheless, males can still benefit from such.[3]
Managing Stress
While stress is something unavoidable, it can be managed. Indeed, managing stress is important for anybody. Unmanaged stress may negatively affect both your physical and mental health. However, according to a study, having acute stress increases Dhea levels. [4]
Nevertheless, this does not mean that you’ll put yourself in a stressful environment. There is a study from Sahlgrenska Academy at the University of Gothenburg stated that stress experienced in the long term is never a good idea. It is highly associated with lower Dhea levels among older adults. [5]
There are several ways to manage stress. One is avoiding or reducing your exposure which may trigger a strong emotional and physical response. Meditation and other healthy coping mechanisms, such as journalling, may also reduce the intensity of stresses you experience.
Have a Quality Sleep
Like exercise and stress management, having quality sleep also benefits your body. It helps in coping with stress and increased energy during the daytime. As for the Dhea levels, a study shows that there is a relationship between sleep, Dhea levels, and mindfulness meditation.
The study’s result suggests that mindfulness meditation is linked to deeper, quality sleep. Meanwhile, deep, quality sleep leads to higher levels of Dhea despite the cortisol level a person has. [6][7]
Cortisol levels may also affect Dhea levels, but their significance could be reduced. Do not know what cortisol is? It is a hormone related to stress. Too much of it leads to negative effects on your body.
However, too much cortisol is supposed to not be the problem. It should already be mitigated by the quality of sleep you take.
Meanwhile, meditation exercise is useful if you have sleep problems. Long-term mindfulness is proven to be effective in improving sleep.
Adjusting Diet and Lifestyle
Combined with the healthy habits above is adjusting your diet to a healthier one. It doesn’t only increase your Dhea levels. It also enhances your overall well-being.
Focusing on such, limiting foods high in sugar and carbohydrates is best. This will allow you to reduce your risk of developing diabetes, which may also contribute to your Dhea levels.
A study from the National Institutes of Health stated that DHEA is negatively correlated with insulin resistance and blood sugar levels. It means that when blood sugar is high, there is a higher probability that DHEA levels will become significantly low. [8]
Moreover, foods high in protein may also be beneficial, but the investigation is still ongoing. Nevertheless, there is no harm in trying such.
What Foods Increase DHEA Levels?
Since DHEA levels are negatively correlated with high blood sugar, eating foods that help decrease your risk of developing diabetes may help.
Here are a few examples of such:
- Nuts and seeds, including coconut, chia seeds, flaxseeds, walnuts, and almonds
- Soybeans
- Whole grains like whole wheat bread, quinoa, and brown rice
- Avocadoes
- Wild-caught fish and Wild yams
- Free range chicken
- Turkey
- Eggs
- Grass-fed red meat or lean meat
- Fish high in omega-3 fatty acids
- Organic dairy products like cheese, yogurt, and cow’s milk
- Cruciferous Vegetables like brussels sprouts, broccoli, and cauliflower
- Legumes like chickpeas and lentils
Some people suggest taking Ashwagandha supplements or extracts. However, there has not enough evidence for this at the moment. If you still want to try, make sure to do it in moderation. [9][10]
Bottomline
Dhea, or Dehydroepiandrosterone, is one of the most important hormones in humans. It is responsible for producing sex hormones and aging. Because of such, many would want to increase its level.
The good news is that there are ways to naturally increase such. It includes exercising, managing stress, improving sleep quality, and adjusting to diet.
FAQs
Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Johnson, M., Chen, S., & Strom, A. (2012). Influence of acute Rhodiola rosea intake on endurance exercise performance, cognitive function, and arousal responses. Journal of Strength and Conditioning Research, 26(10), 2798-2805.
- Hart, K. E., & Ismail, A. (2013). The effects of resistance exercise on cognitive performance in elderly individuals: A systematic review. Ageing Research Reviews, 12(1), 289-305.
- Lennartsson, A. K., Kushnir, M. M., Bergquist, J., & Billig, H. (2013). DHEA and DHEA-S response to acute psychosocial stress in healthy men and women. Biological Psychology, 94(3), 583-590.
- Regelson, W., Loria, R., & Kalimi, M. (1994). Dehydroepiandrosterone (DHEA)—the multifunctional steroid. II. Effects on the CNS, cell proliferation, metabolic and vascular, clinical and other effects. Mechanisms of Ageing and Development, 76(2-3), 161-221.
- Morales, A. J., Haubrich, R. H., Hwang, J. Y., Asakura, H., & Yen, S. S. (1998). The effect of six months treatment with a 100 mg daily dose of dehydroepiandrosterone (DHEA) on circulating sex steroids, body composition and muscle strength in age-advanced men and women. Clinical Endocrinology, 49(4), 421-432.
- Villareal, D. T., Holloszy, J. O., & Kohrt, W. M. (2006). Effects of DHEA replacement on bone mineral density and body composition in elderly women and men. Clinical Endocrinology, 65(4), 506-513.
- Yen, S. S., Morales, A. J., & Khorram, O. (1995). Replacement of DHEA in aging men and women. Annals of the New York Academy of Sciences, 774(1), 128-142.
- Labrie, F., Bélanger, A., Cusan, L., Gomez, J. L., & Candas, B. (1997). Marked decline in serum concentrations of adrenal C19 sex steroid precursors and conjugated androgen metabolites during aging. Journal of Clinical Endocrinology & Metabolism, 82(8), 2396-2402.
- Barrett-Connor, E., von Mühlen, D. G., Kritz-Silverstein, D., & Wingard, D. L. (1999). Hysterectomy and oophorectomy in relation to the long-term risk of stroke. Obstetrics & Gynecology, 94(5), 814-819.
- Weiss, E. P., Shah, K., Fontana, L., Lambert, C. P., Holloszy, J. O., & Villareal, D. T. (2006). Dehydroepiandrosterone replacement therapy in older adults: 1-and 2-y effects on bone. The American Journal of Clinical Nutrition, 83(4), 776-784.
