Testosterone is the male hormone produced in the testicles and it is responsible for man’s sex drive. Low testosterone levels can impact a man’s sexual performance. This blog will discuss life-style changes that men can make to improve their testosterone levels.
The sex hormone testosterone is often touted as helping men maintain their vitality and virility, but levels begin to dip naturally by about 1 percent a year after age 30. Signs that your testosterone may be declining more rapidly include loss of energy, decreased sex drive, irritation or anger, and trouble sleeping.
Although testosterone supplementation is effective, there are risks and side effects that make life style changes a more attractive alternative. There are many tried and true drug-free and hormone-free ways to maintain testosterone levels.
Deep Six the Sauce (Alcohol)
A glass of wine with dinner is no problem, but overdrinking is not a good idea. Moderate alcohol consumption for men is a max of two drinks a day, with one being a 5-ounce glass of wine.
Shed Some Pounds
Being overweight or obese can increase risk for heart disease and certain cancers, but extra weight also increase the risk for low testosterone levels. Research published in Diabetes Care in June 2010 showed that 40 percent of obese men had lower-than-normal testosterone readings, and this percentage increased to 50 percent among obese men with diabetes. Weight loss can be a hormone-free way to combat low T. A benefit of weight loss for obese men is that the penis will appear to be longer because of the loss of the abdominal fat. I usually tell men that every 30 pound weight loss increases the length of the penis by 1.5 inches.
Send Out a Stress SOS
A study done at the University of Texas at Austin in 2010 suggested that the stress hormone cortisol may block the beneficial testosterone. When our stress levels are up, our testosterone can go down.
Regular exercise helps reduce stress levels as well as help you maintain a normal weight, so it packs a double whammy against low testosterone levels. Other stress reduction techniques, like deep breathing, can also serve as natural testosterone support.
Take a Big Dose of Vitamin “E”-Exercise
Exercise can help maintain your testosterone levels and avoid some of the symptoms of low T.
Research in the September 2011 issue of the Journal of Strength and Conditioning Research backs this up. The study showed that a 4-week sprint-interval training program helped boost testosterone levels in a drug-free fashion among wrestlers.
Sleep And Sex
A small study conducted at the University of Chicago School of Medicine found that men who slept less than five hours a night for one week had lower levels of testosterone than when they had a full night’s sleep.
When you are sleep deprived, it impacts levels of the stress hormone cortisol, which reduces testosterone just like stress can. A sleep-deprived state is a testosterone-deprived state. Everyone’s sleep needs are different, but it’s important that you wake up feeling refreshed.
Avoid Plastic Bottles
The controversial chemical bisphenol A (BPA) is found in many plastic water bottles as well as in the lining of food and beverage cans, and exposure to this plasticizer may result in low T. BPA can act like the female hormone estrogen in the body, which means it can lower levels of testosterone,
Don’t cook foods wrapped in plastic in the microwave, and try to drink from a glass or a steel thermos. The more flexible a plastic bottle, the more likely it is to leach BPA and affect the testosterone level
If you take a multivitamin with zinc or eat oysters every day, your zinc levels are probably within the normal range. Aim for 12 to 15 milligrams a day to help stave off low T.
Some Fat Is Your Friend
Men who eat a low-fat diet have lower testosterone, because the body makes testosterone from cholesterol. But this doesn’t mean you should eat unhealthy bad fats. Instead choose healthy fats such as those found in avocado, nuts, and olive oil. These fats will boost testosterone naturally, but they won’t raise blood levels of artery-clogging cholesterol.
Skip the Sugar
Every time you eat sugar, testosterone is decreased, likely because the sugar causes a high insulin level which can decrease the testosterone level.
Bottom Line: Low testosterone levels are a treatable condition that affects millions of men. There are options that don’t require medication that also improve your overall health and wellness.