Are you trying to increase your DHEA levels in a good and natural way? Look nowhere else! There are several things you can do and foods you can eat to help you naturally raise your DHEA levels.
There are plenty of enjoyable ways to encourage your body to create more of this critical hormone, like getting adequate sleep, engaging in regular exercise, and indulging in some dark chocolate. So let’s dive in and discover some fun ways to naturally increase your DHEA levels!
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How Can I Raise My DHEA Levels Naturally?
Did you know that Dehydroepiandrosterone, or DHEA for short, is a hormone produced by our adrenal glands that’s essential for producing other hormones like estrogen and testosterone?
Unfortunately, as we grow older, our bodies produce less and less DHEA, which can lead to a host of health problems. But don’t worry! You can increase your DHEA levels naturally with some simple lifestyle changes below.
Exercise
It’s not just about staying fit and looking good (although those are definitely perks!), but it’s also crucial for our overall health and well-being.
By getting your heart rate up and breaking a sweat, you’re not only strengthening your muscles and bones, but you’re also boosting your mood, improving your sleep, and reducing your risk of chronic diseases.
Regular exercise has been shown to increase DHEA levels in both men and women. According to research published in the “Aging Male” journal, men who regularly engage in resistance exercise have notably higher DHEA levels compared to sedentary men. [1]
Similarly, another study featured in the “Journal of Women’s Health” discovered that women who took part in a 12-week aerobic exercise regimen showed improved DHEA levels. [2]
Sleep
Sleeping well at night is essential for maintaining top health and well-being. In addition to making us feel renewed and rejuvenated, it is essential for controlling our hormone levels.
One hormone in particular, DHEA, is crucial for preserving a healthy body and mind and is well-known for its anti-aging qualities.
According to a study that appeared in the Journal of Clinical Endocrinology & Metabolism, males who get little sleep have lower levels of the hormone DHEA. [3]
Stress Reduction
Many of us face chronic stress on a daily basis, whether it’s brought on by our jobs, personal relationships, financial difficulties, or simply feeling burdened by the demands of modern life.
Although stress is a natural part of life, it’s crucial to realize that prolonged stress can negatively affect our bodies in a number of ways. Our hormone levels, notably those of the hormone DHEA, are one area that is most impacted by long-term stress.
According to a research in the Journal of Psychosomatic Research, men and women can both experience a rise in DHEA levels while using stress-reduction methods, including deep breathing exercises and meditation. [4][5]
Nutrition
Did you know that eating properly is essential for your overall health and highly significant for hormone production? The development of optimal hormone levels depends on getting enough vitamins and minerals.
Including specific foods in your diet can help you raise your DHEA levels. Nutrient-rich foods like eggs, salmon, nuts, and legumes can help increase your DHEA levels and enhance your general health.
According to a research study in the Journal of the American College of Nutrition, eating a lot of fruits and vegetables raises women’s levels of the hormone DHEA. [6]
Vitamin and Mineral Supplementation
Did you know that some nutrients—including magnesium, vitamin C, and vitamin E. Have been shown to raise DHEA levels? That is correct! These vital nutrients can support your body’s increased production of DHEA, which has a number of positive health effects.
There are numerous benefits to including these vitamins and minerals in your daily routine, including boosted energy levels and improved immune function.
In postmenopausal women, vitamin E increased the levels of the hormone DHEA, according to research. [7]
What Foods Increase DHEA Levels?
Did you know that certain foods can actually help your body produce more DHEA? While foods don’t technically contain DHEA, wild yams and soybeans have been known to stimulate production when needed.
In fact, wild yams are even used to create synthetic DHEA supplements. However, it’s important to note that if your body already has enough DHEA, it won’t produce anymore, thanks to a safety mechanism controlled by the brain and adrenal gland.
To help your body make the most of its natural DHEA production, consider incorporating foods high in omega-3 fatty acids, like flax seeds, salmon, and olive oil, into your diet.
How to Treat Low DHEA Levels in Females
Ladies, feeling tired, moody, and weak lately? Your low DHEA levels might be to blame. Don’t worry, we’ve got you covered with these effective ways to boost your DHEA levels and say goodbye to the pesky symptoms that come with it, like low libido and muscle weakness. Here are some ways to treat low DHEA levels in females:
Hormone Replacement Therapy (HRT)
Did you know that hormone replacement therapy (HRT) can assist in replacing the body’s inadequate levels of DHEA and other hormones?
This process involves taking synthetic hormones through pills, patches, gels, or injections. HRT is not advised for everyone, despite the fact that it can be a beneficial treatment for some.
Before beginning any new therapies, it is crucial to speak with a reputable healthcare expert to make sure you are making the best decision for your health.
DHEA Supplements
Over-the-counter supplements can help, but don’t forget to consult with your healthcare provider first. Mixing supplements with other medications can cause some unwanted side effects. Stay safe and get the go-ahead from a professional before you start taking anything new.
Reducing Stress
Chronic stress can cause a decrease in DHEA levels. It’s true! But don’t worry, there are ways to manage stress and boost your DHEA levels.
Relaxation techniques like yoga, meditation, or deep breathing can work wonders in reducing stress and improving your overall well-being. Give them a try and see the difference for yourself!
Maintaining a Regular Exercise
Exercising regularly can do wonders for your body. It helps you reduce stress, increases your DHEA levels, and even boosts the production of other hormones like endorphins and testosterone.
Making physical activity a part of your routine can reap all the benefits it has to offer. Your body will thank you for it!
Healthy Diet
Your hormone levels might truly be affected by the foods you eat. Avocados, nuts, and fish are nutrient-rich foods that you may include in your diet to help your body produce more DHEA.
Not only are these good fats tasty, but they can also give your body the boost it needs to stay in peak condition.
It is significant to remember that each person may respond differently to treatment for low DHEA levels. As a result, it’s crucial to speak with a healthcare professional to decide the best course of action for your particular needs.
Bottomline
In conclusion, there are several natural ways to increase DHEA levels, such as regular exercise, stress reduction techniques, and a healthy diet. Additionally, certain supplements, such as vitamin D and ashwagandha, may also help boost DHEA levels.
However, consulting with a healthcare professional before starting any supplement regimen is important. By implementing these lifestyle changes and incorporating natural supplements, individuals may be able to naturally enhance their DHEA levels and potentially improve their overall health and well-being.
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
- O’Donnell, A. B., Travison, T. G., Harris, S. S., Tenover, J. L., & McKinlay, J. B. (2006). Testosterone, dehydroepiandrosterone, and physical performance in older men: results from the Massachusetts Male Aging Study. The Journal of clinical endocrinology and metabolism, 91(2), 425–431. https://doi.org/10.1210/jc.2005-1227
- Im, J. Y., Bang, H. S., & Seo, D. Y. (2019). The Effects of 12 Weeks of a Combined Exercise Program on Physical Function and Hormonal Status in Elderly Korean Women. International Journal of Environmental Research and Public Health, 16(21). https://doi.org/10.3390/ijerph16214196
- Hirotsu, C., Tufik, S., & Andersen, M. L. (2015). Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Science, 8(3), 143-152. https://doi.org/10.1016/j.slsci.2015.09.002
- Epel, E., Daubenmier, J., Moskowitz, J. T., Folkman, S., & Blackburn, E. (2009). Can meditation slow rate of cellular aging? Cognitive stress, mindfulness, and telomeres. Annals of the New York Academy of Sciences, 1172, 34. https://doi.org/10.1111/j.1749-6632.2009.04414.x
- Nagendra, R. P., Sathyaprabha, T. N., & Kutty, B. M. (2022). Enhanced dehydroepiandrosterone levels are positively correlated with N3 sleep stage in long-term mindfulness meditation practitioners. Sleep Science, 15(2), 179-187. https://doi.org/10.5935/1984-0063.20220039
- Domínguez-López, I., Yago-Aragón, M., Salas-Huetos, A., Tresserra-Rimbau, A., & Hurtado-Barroso, S. (2020). Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review. Nutrients, 12(8). https://doi.org/10.3390/nu12082456
- Papadopoulou-Marketou N, Kassi E, Chrousos GP. Adrenal Androgens and Aging. [Updated 2023 Jan 18]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-.