Boost Testosterone Levels
Make These Lifestyle Changes
Know what low testosterone levels mean to your overall health. Then, learn how making simple lifestyle changes can get you back on top.
Losing interest in sex? Feeling tired too often for no reason? Having problems in the bed? These are some typical signs of low testosterone levels, the chief male sex hormone. In addition to boosting your sex drive, it increases bone strength and muscle mass. With a few lifestyle tweaks and some dietary changes, you can restore your natural hormone levels and reclaim your manhood.
According to the Centers for Disease Control and Prevention (CDC), not having enough testosterone increases your risk of heart diseases, diabetes, and fractures. Moreover, low testosterone levels make you more prone to chronic nerve disorders like Alzheimer’s and Parkinson’s Disease. All things considered, the risk of death in testosterone-deficient men is higher than in the healthy men.
By the time you reach your thirties, the testosterone in the body starts to fall. In fact, one study found that 25% of the men over 30 do not have enough of this hormone. Is low testosterone level a part of aging? No, it is NOT a part of normal aging.
Regrettably, only 5% of the men experience the symptoms. What does this mean to you? It means you may be testosterone-deficient but may not realize it.
What Low Testosterone Levels (Low T-levels) Do To Your Body and Brain
Before we move on to explore the negative health effects of low testosterone levels, let’s first find out the normal ranges. According to the U.S. FDA, the normal levels are 300–1000 ng/dL. That said, any value below 300 nanograms per deciliter (ng/dL) indicates you have some problems.
Watch Out For the Warning Signs of Low T-levels
As mentioned earlier, signs of low T- levels are subtle. For this reason, there is every chance that you may miss the clear picture. Watch for the following signs, especially if you are above 30 years.
- Decreased sex drive (libido).
- Difficulty getting or maintaining an erection.
- Decreased semen volume.
- Loss of hair from the scalp, or sometimes from the face or body.
- Low energy levels even if you have a healthy diet and plenty of sleep.
- Increased fat deposition especially on the chest. It causes a condition which is commonly known as man boobs (or gynecomastia in the medical term).
- Loss of muscle and bone mass. As a result, you will find it difficult to gain muscles and become more prone to bone fractures.
- Mood swings, depression, and increased irritability.
Exploring the Link between Testosterone and Cortisol
Cortisol is a hormone that the adrenal glands produce in response to a real or perceived danger. Meaning, when you feel stressed, the cortisol level rises. This basic survival mechanism is not really unhealthy as long as your bloodstream is not flooded with cortisol every day. When it becomes a daily act, it wreaks havoc on your testosterone levels.
Studies have found that cortisol blocks the activity of a protein that signals testosterone production. Moreover, high cortisol level also promotes the destruction of testosterone-producing cells in the testicles. To make things worse, it can also cause the testosterone in your blood to change into a female hormone estradiol.
Still, need a reason why you should not worry? Now, you know what it can do to your manhood.
What is the Association between Testosterone and Insulin?
As a matter of fact, these physiologically important hormones do not share a warm relation. When testosterone levels go up, insulin levels drop. On the other hand, high levels of insulin cut down the T- levels. Such inverse relationship is particularly critical for the men who are overweight or obese. This is because when they take a high-carb meal, they fall short of the healthy testosterone levels.
Thus, it is very important for overweight men to limit their calorie intake so that their T- levels do not drop drastically. Conversely, healthy T-levels ensure their blood glucose levels do not go out of control.
What Are The Fixes?
The fixes are far easier than you think. In fact, working on a few daily habits can work wonders to ensure your manhood stays with you. Consider the following tips.
- Lose weight. If you are overweight, losing a few pounds can boost the production of this hormone. Further, it reduces your risk of getting diabetes by a huge margin. Not to forget the perks of a healthy weight, it makes you look good and may prevent heart diseases as well.
- Sweat it out. Increased physical activity and resistance training (weight lifting) have a positive on T-levels. Moreover, following a regular exercise regimen helps weight loss, enhances the mood and protects your heart. Just make sure not to overtrain.
- Manage stress. Find a way to cut down the stress levels. Consider joining a gym or a meditation class.
- Get enough sleep. Aim for 7-8 hours of sound sleep every night.
- Eat healthy foods. Study shows a diet rich in vitamin B-complex, A, C, and E, and zinc could enhance testosterone production and increase sperm quality.
- Consider taking a multivitamin supplement if you think your diet does not meet the requirements.
Consider taking supplements. Ask your doctor if it can help you.
The Bottom Line
Testosterone is what makes a man a man. The problem with low testosterone levels is rising at an alarming rate. Lifestyle modifications like healthy nutrition, weight loss, increased physical activity and stress management are key to maintaining healthy testosterone levels in the long run.
Talk to an expert to know more about how a highly tailored nutrition plan enhances testosterone levels and addresses insulin and cortisol response. Click here to make an appointment.
- The Centers for Disease Control and Prevention. “Laboratory Procedure Manual”.
- Cumming, DC., et al. “Acute suppression of circulating testosterone levels by cortisol in men.” The Journal of Clinical Endocrinology and Metabolism 1983 Sep;57(3):671-3.
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- Jalali, Ghanbarali, et al. “Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis.” Renal Failure 2010 May;32(4):417-9.
- Bishop, D Timothy., et al. “The effect of nutritional factors on sex hormone levels in male twins.” Genetic Epidemiology 1988;5(1):43-59.