There are many reasons why a man’s Testosterone levels aren’t at a level that is healthy, and this can cause a myriad of problems including exhaustion, poor physical fitness, heart disease, sleep apnea, diabetes and many other afflictions. The Testosterone hormone is produced and exists in the male body because it plays a big role in reproduction and the male sexuality. It also does a lot of other good things such as effect healthy hair growth, increases muscle mass, promotes good levels of red blood cells, promotes a positive mood and a sense of well-being, and drastically increases bone density.
Males who reach the age of 30 and over, testosterone levels begin to decline. When this happens, estrogen levels begin to increase. Tell-tale signs of decreasing testosterone levels usually include depression, concentration and memory struggles, E.D. and sex drive. If you’re on statins, this can have an adverse effect on testosterone production as well.
If this problem arises, the first step is to get blood work done, and see if “low T” is to blame. And even though blood work may not be a complete test because testosterone levels fluctuate through a given day, it is a good start to measure what’s going on. If you find that testosterone is low, you have a few options. There are several bio-identical and synthetic product on the market that could help. There’s also DHEA, which is the largest raw material your body can use to produce testosterone.
Natural methods, of course are the best. Below are some ways you can “up” your “T” count:
1. Lose the Pounds- Exercise and Eat Whole Foods
Shedding weight can boost your testosterone levels. Overweight men usually have low testosterone levels, so this is an important trick to increase your body’s testosterone production when you need it.
Try short-intensive exercises. These have proven to increase testosterone levels and prevent them from declining. Long aerobic and prolonged exercises, like running on a treadmill, have not shown any positive impact on testosterone levels. Rather, high-intensity, short-burst exercises two to three times a week, along with a comprehensive fitness plan, works well in achieving a higher T-count. And these high-intensity exercises should last no more than 30-seconds at a time, with a couple minutes in between bursts for walking. Repeat this a few times, and your entire workout should take no longer than 20-minutes.
Usually strength training is best to boost testosterone. Use heavier weights with less reputation. This type of exercise is also known to boost testosterone levels, so try both for a thorough fitness plan.
And we can’t stress the benefits of eating right. Eliminate processed sugars, fructose and soda. These types of foods are actually driving the obesity epidemic by messing around with our ability to produce and regulate insulin. There’s no doubt about it, Sugar lowers testosterone levels. Besides fructose, you must also eliminate milk and grains. Milk has a sugar called lactose, which increases insulin resistance. Refined carbs, grains and other refined and processed foods are no good either. They also cause insulin resistance. Rather, eat tons of veggies, healthy fats and protein-based foods. In fact, you can eat a lot of this type of food, often (like 4-5 times a day), and actually still lose the weight. The foods you eat will be the answer behind successfully achieving your weight loss goals.
2. Natural Supplements
If you’re a supplement-doubter, there are many vitamins, minerals and amino acids, taken in their proper form and dose, which are outstanding at upping the testosterone ante. Lets start with the mineral zinc. Zinc is vital for good testosterone production. Not having this in your diet does the very opposite. Most of us men don’t get enough zinc in our diet, so along with protein-rich foods like fish and meat, other good zinc-laden foods include cheese, yogurt and beans.
A super vitamin that many of us lack is Vitamin D, which is essential for higher testosterone levels and a higher sperm count. To ensure you are receiving all the benefits of vitamin D, spending some more time out in the sun is the best way possible. But not too much time….around a half-hour a day. If you don’t live in a warm, sunny climate, as a last resort, you can take a vitamin D3 supplement orally.
Lastly, increase your intake of Amino Acids, specifically BCAA (Branch Chain Amino Acids). According to studies, BCAAs increase testosterone levels, and you can get these Branch Chain Amino Acids from foods like Whey, quality cheese and dairy.
3. Reduce Stress
Stress is a killer. When we’re stressed out, our bodies don’t like us. Rather, the body will release high levels of the stress hormone Cortisol. You may have heard of this before. Cortisol is a hormone, and this hormone actually blocksthe effects of testosterone, and worse, produces belly fat.
Chronic Stress and elevated levels of Cortisol cause testosterone to lose their effects. So practice stress-related techniques. Exercise is one of them. Other activities could include acupuncture, deep breathing, massages, meditation, positive visualization, yoga, prayer….even laughter. Having some relaxation techniques in your hip pocket is a good way to avoid the build up of cortisol, and increase your chances of your testosterone hormone working the way it’s supposed to.
Having a low level of Testosterone is no minor matter. It’s imperative that if you suspect you have low testosterone levels, that you confirm this with a doctor, and then work diligently using the most natural methods to increase testosterone. These methods not only work, but they are arguably the best and most efficient way to treat the problem, long-term. Low levels of testosterone in men do a number on our quality of life. Determine if you have low testosterone, pinpoint the cause and do something about it like eating right, exercising and decreasing stress. You’ll experience an abundant life now and in your later years, which you thought you could never get back to. For more information on Low T, visit www.healthline.com.
