Ladies out there, are you having trouble with your sex drive? Is your menstrual cycle irregular? Are you experiencing hot flashes or dryness in vagina? Are you tired of constant mood swings?

One of the reasons might be fluctuation in your sex hormones. Do not worry. Mykare Health is here with some tips to boost your sex hormones.

Before that, let us take a look at female sex hormones and their role in various bodily functions of females.

Types and Role of female sex hormones

It is the ovaries and the adrenal glands which mainly produces sex hormones in females.These hormones includes:-

Oestrogen

It is the primary sex hormone in females. It is also found in men. Oestrogen is mainly produced by the ovaries. Adrenal glands and fat cells also produce it in small amounts. During pregnancy, the placenta generates Oestrogen too.

Oestrogen plays a key role in reproductive and sexual development of a woman. This includes puberty, menstruation, pregnancy and menopause. Below are some of the responsibilities of oestrogen.

• Development of breasts and body curves during puberty.

• Hair growth on the underarms, legs, and the pubic region during puberty.

• Ovulation and it thickens your uterus lining to prepare it for pregnancy.

• It also influences bleeding patterns.

• Helps in maintaining the health of reproductive organs (ovaries,uterus,vagina etc).

• Maintains bone density.

• Maintains the elasticity and thickness of vaginal tissue.

• Presence of oestrogen makes sexual intercorse more comfortable, by keeping the vagina lubricated in a healthy way.

• Oestrogen also promotes cardiovascular health.

• It has a major role in mood and cognitive functions.

• It has a role in maintaining elasticity and hydration of skin. Thus it keeps skin healthy.

Oestrogen also has effects on the brain, cardiovascular system, and musculoskeletal system, urinary tract, hair and skin.

Oestrogen level can vary from person to person. It can be determined by a blood test. Normal range of oestrogen level is given in the box below.

Oestrogen level varies during the menstrual cycle.

Progesterone

While ovaries produce it after ovulation, placenta produces some of it during pregnancy.

Progesterone has the following roles:

• The second phase of the menstrual cycle is called (luteal phase). During this phase it helps the uterine line for potential pregnancy.

• Supports pregnancy by preventing contraction, which may otherwise lead to misscarriage.

• Plays a role in development of mammary glands.

• Decreases oestrogen production after ovulation.

• Prepares the lining of the uterus for a fertilised egg.

• It plays a key role in regulating your mood. Progesterone provides a calming effect to our central nervous system.

• During menopause, there will be a decline of oestrogen. This makes bones thinner. Progesterone counteracts this bone thinning effect.

• Helps in tracking fertility and ovulation.

• It can make cervical mucus thicker which acts as a barrier to sperm transport.

• Though scientists are still researching this, progesterone is considered to influence one’s sexual desire.

Progesterone level also varies throughout one’s life.

Testosterone

It is a male sex hormone, but produced in lower amounts in females by adrenal glands and ovaries. Testosterone play a role in:-

• Female fertility

• Sexual desire

• Menstrual cycle regulation

• Red blood cell production

• Muscle and Bone strength

• Like the other two hormones, this also can be determined by a blood test.

• In females, testosterone ranges between 15-70 ng/dL (nanograms/deciliter)

Indicators of decline in sex hormones

By now, you might have understood the importance of these hormones in a female body.

As women grow old, production of these hormones naturally decline. It could also happen due to other factors such as certain medical conditions.

Now let us identify some signs of decline in sex hormones in women.

• Irregular Menstrual Cycle

Normally, a woman menstruates every 21 to 35 days. If it doesn't occur in this manner, it could be an early sign of decline of sexual hormones.

Irregularity ranges from changes in duration of cycle to heavy or light bleeding.

• Dryness in Vagina

When oestrogen levels decrease in the body, your vagina won’t get lubricated enough. This will make you feel dry or irritated down there.

It also causes discomfort and pain during sex, which in turn may lead to urinary tract infection.

• Hot Flashes

When women approach menopause, the oestrogen level in the body decreases. Most women, during this period, experience a sudden intense heat (or hot flashes) and wake up drenched in sweat .

• Diminished Sexual Desire

Reduced libido is a classic symptom of decline in sex hormones.

If testosterone in a woman's body is lower than normal range, she might experience a diminished libido.

• Mood Swings

Oestrogen can affect brain chemicals like serotonin and dopamine.

Changes in this hormone might result in mood changes. While some people experience irritation, some others might experience anxiety or even depression.

• Hormonal fluctuation may cause sleep disturbances. It also can cause insomnia.

• Progesterone released by ovaries helps you get a good night's sleep. During periods, progesterone level usually falls. This makes sleeping during that time very hard.

• Low oestrogen levels result in decline in bone density, which sometimes lead to osteoporosis.

• If you are a woman and is having a hard time in concentrating or is experiencing murky memory, it might be because of fluctuating sexual hormones

• Oestrogen can affect neurotransmitters, a brain chemical.

• Weight gain, particularly around the abdominal region, is another indicator.

• Cholesterol levels and risk of heart diseases increases

• Fatigue

It is the most recognisable and common symptom of hormonal imbalance. When progesterone is present in an abnormal level in your body, you will feel sleepy all the time.

• Belly Problems

When oestrogen and progesterone are higher or lower than usual, you might experience digestive problems.This includes stomach pain, diarrhoea, nausea and bloating.

How do we increase sex hormones in females?

Hormonal fluctuation results in various health problems and it might have a huge impact on the quality of a woman’s life.

Sex hormones can be increased in females through various methods.This include making some lifestyle changes, dietary changes and sometimes seeking medical treatments. Let us discuss this in detail.

Consult a doctor

The best and safest way to find a solution is to consult a doctor. That way they can perform hormone tests and suggest the most appropriate treatment.

Hormone replacement therapy

When a woman experiences serious health issues due to disruption in hormone levels, doctors usually prescribe hormone replacement therapy as a treatment.

In hormone replacement therapy, using oestrogen and a combination of progesterone and oestrogen, hormonal balance is restored.

Balanced diet

Eating food rich in nutrients helps a lot in balancing hormones in the body. A combination of fruits, vegetables, lean proteins, whole grains and healthy fats, are usually considered as a well balanced diet. Flaxseed, legumes and soy products (tofu,edamame,soy milk) contain phytoestrogens. Phytoestrogens can imitate the effects of oestrogen in the human body.

Food items which contain fatty acids can support your body in hormone production. Walnuts, Chia seeds, and fatty fishes like mackerel and salmon contain fatty acids.

Maintaining a healthy body weight is also a part of a well balanced diet. Overweight might lead to hormonal imbalances.

Exercise

Engaging in some kind of physical activity helps your body in regulating hormones

Physical activities could be yoga or aerobic exercises or strength training, but you should be consistent

Exercise is also helpful in managing stress.

Sleep

It is important to have a regular sleep schedule to maintain your body’s natural circadian rhythms.

Quality sleep involves 7-9 hours of sleep. This is crucial in regulating your body hormones.

Stress Management

Chronic stress could result in hormone fluctuation. So you need to follow techniques which can help reduce stress.

Meditation, yoga, deep breathing, mindfulness etc helps you reduce stress.

Changes in Lifestyle

Maintaining a healthy lifestyle plays a major role in maintaining the hormone level in the female body.

Hormone regulation could be disrupted by over alcohol consumption or caffeine intake.

Most of the household products and plastics contain substances which could interfere with hormone producing glands (endocrine system). Try to reduce exposure to such toxic substances.

Maintaining a healthy work-life balance is impossible for most women. The resultant stress and tension cause hormonal imbalance. So for overall physical and mental health, it is important for women to keep a healthy work life balance.

Hormone supplements and Herbs

There are herbs and supplements available in the market which could help increase sex hormones in females. But before consuming, you need to consult a doctor and seek proper guidance.