Embark on a journey of self-discovery as we unravel the intricacies of male and female hormones, navigate the phases of menopause and andropause, and understand how testosterone influences each gender.
Let’s delve into the basics with clarity and simplicity, empowering you with knowledge for a healthier life.


Male and female hormones, serving as key regulators in our body’s intricate coordination, oversee essential processes to ensure optimal development and functioning.

In males, testosterone assumes a central role, shaping the male reproductive system and defining secondary sexual characteristics.

For females, the complementary pair of estrogen and progesterone, produced in the ovaries, directs the development of reproductive organs and influences secondary sexual traits.

These hormones collaborate, impacting bone density, metabolism, and mood, acting as messengers for growth, development, and overall health.


A Hormonal Journey

Progesterone and Testosterone

In the intricate dance of hormones, women often face a common challenge – a deficiency in progesterone and testosterone. Progesterone, vital for maintaining balance, can become deficient due to irregular ovulation, leading to symptoms like PMS, anxiety, and heavy bleeding. Surprisingly, severe testosterone deficiency in women occurs earlier than in men, impacting energy, mood, libido, and muscle tone. Recognizing the signs is key, as hormonal balance is crucial for preventing serious chronic diseases such as cardiovascular issues, dementia, and breast cancer.


As women gracefully transition through menopause, a natural biological process marking the end of reproductive years, hormonal shifts occur. The ovaries gradually reduce estrogen and progesterone production, triggering symptoms like hot flashes, mood swings, and changes in libido.

While menopause is inevitable, managing symptoms through lifestyle changes or hormone replacement therapy can enhance well-being during this transformative phase.

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The Hormonal Shift


In the male narrative, andropause, or male menopause, takes center stage as testosterone levels gradually decline. This normal aging process, starting in the late 40s or early 50s, manifests in symptoms like fatigue, reduced libido, mood swings, and cognitive changes. The impact varies, with some men experiencing notable symptoms. Tailored approaches, including testosterone replacement therapy, offer solutions for those navigating the nuances of andropause.


Low testosterone, whether in males or females, casts a shadow on both physical and mental well-being. Males may grapple with issues such as fatigue, erectile dysfunction, and mood swings, reduced libido, fatigue, and muscle loss. Recognizing these signs is pivotal, as addressing low testosterone levels is vital for supporting overall health and quality of life. Treatment options, including hormone replacement therapy, provide avenues for personalized care.

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Women’s Health – Seed Cycling 

Understanding how the food we eat impacts our hormones is a vital step in health management. Here at Lake Oswego Health Center, we value food as medicine and strive to educate on the healing properties of food.When considering the hormonal health of women, you may have heard of seed cycling.

Female hormones (typically) follow a 28-30 day cycle. This hormonal cycle can be broken up into two phases:

  • Follicular phase – Menstruation to Ovulation
  • Luteal phase – Ovulation to Menstruation

These phases are marked by shifts in hormone levels. When these hormonal shifts are irregular (either too high, too low, or come at the wrong time) many women can experience unwanted side effects such as: changes in energy/mood/libido, sporadic cycles, weight gain, infertility, mental health struggles, etc.

Seed cycling aims to support healthy levels of hormones in the two phases of menstruation.

Phase 1 – Estrogen Support

  • 1 tbsp flax seeds/day
  • 1 tbsp pumpkin seeds/day
Phase 2 – Progesterone Support

  • 1 tbsp sesame seeds/day
  • 1 tbsp sunflower seeds/day
What Else Can Nutrition Do?
Schedule with our Nutritionist– Avery Brobeck, MScN -to learn more!
Posted in Health Blog.