Avoid Xenoestrogen And Estrogen
Certain chemicals are known as endocrine disruptors and have been found to affect hormone levels negatively. These include BPA and parabens . They act as xenoestrogens or synthetic estrogens: Their composition is so similar to estrogen that the body thinks theyre the real thing. That throws things off balance in the body. Choose products that dont contain them.
The Effects Of Testosterone Deficiency
A lack of the hormone testosterone can manifest itself as one of many medical diagnoses including Testosterone Deficiency Syndrome and Hypogonadism in severe cases.
When the body does not produce enough testosterone people may experience symptoms that include:
- Low sex drive
- Fragile bones
- Reduction in body hair
Release The Embarrassment You Have About Your Age
Far too many people ignore the problems with their testosterone levels because they are embarrassed about the problem they are facing. They have difficulty coping with low testosterone levels because it is a natural problem that happens as the body ages. Some people dismiss the natural solutions found above by saying that they are too old to participate in any of them. Unfortunately, some men seem to think that giving up their sex life or forgoing a more chiseled physique shows they dont care.
In reality, these changes arent just meant to be aesthetic. By working out and integrating the right lifestyle choices, men can improve their health and testosterone levels.
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Maintain Ideal Body Weight
This is probably the most important thing a man can do. As belly fat increases, there is an increase in activity of the enzyme aromatase which converts testosterone in the fat cells to estrogen. This reduces testosterone and increases estrogen, which can increase fat deposition in typical female areas and increase the risk of enlargement of the prostate and even prostate cancer. With every one-point drop in your body mass index your testosterone level will increase by approximately 1 point. In fact, management of obesity may prevent declining total testosterone in the aging male.
Get More And Better Sleep
Most Americans today are sleep deprived, which may be a contributing factor to declining testosterone levels in men. See, our body makes nearly all the testosterone it needs for the day while were sleeping. That increased level of T that we experience at night is one of the reasons we wake up with Morning Wood. .
But if youre not getting enough quality sleep, your body cant produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested. The drop was typically 10-15%.
Not only does sleep boost T, but it also helps manage cortisol, a stress hormone that has been shown to wreak havoc on testosterone levels when present in high amounts.
During the month before my experiment, I was definitely sleep deprived. Some nights I was only getting 4 to 5 hours. Testosterone killer! During my experiment I tried to get 8 to 9 hours of sleep at night as consistently as possible. I had to go to bed earlier, but I was only cutting into time that I would have been using to mindlessly surf the net anyway.
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How To Fight Fatigue From Low Testosterone
Is low testosterone leading to fatigue? Find out how to regain your vigor.
One of the trademark symptoms of low testosterone in men is chronic fatigue the type of tiredness that doesnt improve after rest.
About 5 million men in the Unites States have low testosterone, and fatigue is one of the ailments most common and debilitating symptoms, along with loss of muscle strength, mood changes, and lack of interest in sex.
But what is the relationship between fatigue and low testosterone? The hormone testosterone, produced mainly by the testes, drives a mans sexual desire. It also helps make sperm cells, maintains muscle, and generates energy. Testosterone levels decrease in all men with age, typically about 1 to 2 percent per year after age 40. As part of normal aging, energy may start to drop a little, and interest in sex may decline a bit as well. However, its not normal for testosterone levels to get so low that fatigue impacts daily activities or for there to be a complete loss of interest in sex.
Energy-Boosting Tips for Low Testosterone
Fortunately, there are several options men have to rev up energy levels again.
I always recommend easier lifestyle changes first, says Aaron Lentz, MD, an assistant professor of surgery in the division of urologic surgery at Duke University in Durham, N.C.
Here, Dr. Lentz offers six suggestions how men can boost energy and break out of low testosterone-related fatigue:
How To Increase Testosterone Naturally Best Ways To Boost Testo Levels
- Friday, July 30, 2021 1:24pm
Testosterone is one of the most important hormones for men. Not only does it affect your physical performance, but it also impacts your sex life. Men with higher testosterone levels have stronger bones, a sharper memory, and overall better health.
Unfortunately, testosterone levels start to dip as time passes. Men over the age of 40 have significantly lower testosterone levels than a healthy 20-year-old, for example. So, taking care of your body is a good idea if you want to stay healthy and avoid issues such as weight gain, reduced sex drive, or infertility.
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Get Enough Quality Sleep
Like sex, sleep feels so goodand science is discovering its really good for you. Unfortunately, like sex, too many of us feel somewhat guilty about sleeping, believing its a sign of laziness or a waste of time. But studies show that shut-eye benefits the brain, metabolism, and heart its crucial to preserving your health, including your sexual health. Sleep is a natural testosterone booster. The body makes testosterone during sleep, so if youre not getting enough, or your sleep is low quality , you might see your testosterone levels decline.One small study found that men who slept less than five hours a night for a week had 10% to 15% lower testosterone levels than when they got a full nights sleep . Experts, including the National Sleep Foundation, recommend that all adults get seven to nine hours of sleep nightly .
Add Resistance Training To Your Workout
Resistance training is a process that allows consumers to build up a lean but strong muscle mass, using resistance bands as the weight instead of conventional methods of weight training. Theres no need to start incorporating bodybuilding routines into a workout, but free weights dont provide the same effect.
Pushing the muscles to work further than what they usually do essentially creates small tears that need repair in the muscle tissue. The body has to recover, but the recovery process allows the muscles to get bigger with each workout. Along with the boost set resistance training can provide testosterone levels, this type of workout can also promote better cardiovascular health and reduce the risk of injury in daily life. Some men even report having better experiences in the bedroom by incorporating such a workout.
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Use Natural Sources Of Zinc And Magnesium
Rather than turning to a supplement, there are many different sources of zinc and magnesium that consumers can integrate into their routine. These minerals are necessary for the production of testosterone, but it is easy to miss out. A big sign that consumers are short in these nutrients is diarrhea, though some people bring it on themselves with heavy drinking of alcohol and not enough water consumption.
Luckily, many foods are high in zinc and magnesium. Some foods consumers may consider integrating to keep their body rich with these nutrients include oysters, bran cereals, yogurt, sesame seeds, pumpkin seeds, Brazil nuts, crabs, and scallops.
How To Increase Free Testosterone
If youre looking to increase free testosterone levels, consider this
Bound testosterone, that is not Free of carrier proteins, is like having a fistful of dollars, with nowhere to spend it.
But Free Testosterone, that is not bound up by carrier proteins, is available now for whatever it is you want to buy
Be it women, wealth or world domination.
This explains why a man with total testosterone levels in the 700s can still be slammed with all the brutal symptoms of Low T.
Hes got the money, but he cant spend it.
The carrier protein that binds up your testosterone is called Sex hormone-binding globulin and if you have too much, youre definitely going to feel it.
Most of the SHBG in your body is produced by your liver but your brain and testicles produce it as well.
The SHBG produced by your testes is called androgen-binding protein and it has a strong affinity for your testosterone.
But it also has a relationship with estrogen, so when E levels go up, SHBG goes up too.
And its this combo of elevated estrogen, and elevated SHBG, that is pushing many mens free testosterone levels way down into the danger zone.
Fortunately, there are a some fairly simple solutions to this problem
That will take your testosterone that is currently bound, and free it up so your body can use it.
Lets take a look at a couple of my favorites
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Causes Of Low Testosterone
The most common cause of low testosterone is a lack of sleep, a study on older men found that those who had disordered or a lack of sleep had significantly lower testosterone levels in the morning.
This is why a great sleep cannot be emphasized enough, so be sure to put the rest in and get the results. If youre struggling with sleep, a sleep aid is a viable option that could drastically change your sleep.
Other causes can be vegetarian diets, a lack of vitamin D, and being overweight.
Stress can lower testosterone levels because it leads to the release of cortisol, a stress hormone that has been shown to attack testosterone production in men.
Maintain Normal Testosterone Levels
Testosterone levels in women vary depending on age. A 2016 report in the Journal of Clinical Endocrinology and Metabolism nicely illustrates this gradual change. The researchers measured the testosterone content of saliva samples taken from more than 2,000 women.
The results of this study showed that younger women had testosterone scores of about 300 picomoles per liter , middle-aged women had scores of about 225 pmol/L and older women had scores of about 50 pmol/L. Testosterone levels typically double during a normal pregnancy, according to a 2017 paper in Developmental Psychobiology.
Read more:Normal Range of Testosterone for a Woman
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Try Natural Testosterone Boosters
Testosterone boosters arent going to skyrocket your hormone levels to the point where youre effortlessly building muscle, dropping fat without knowing it and your libido is through the roof.
However, they can make a small difference which can act as a cherry on the cake. Look for supplements that contain fenugreek, zinc, d-aspartic acid , and vitamin D.
Get To Know Ashwagandha
Ashwagandha has been a part of Ayurvedic medicine for thousands of years, mostly as a treatment for infertility. Until recently, Western medicine tended to scoff at the idea that this small evergreen shrub produced anything more than a captivating myth. However, once Western researchers finally got around to taking a look at Ashwagandha, they were impressed.
It turns out Indian ginseng, as its also called, does pretty much what traditional healers have been saying for centuries that it does: boost testosterone and increase sperm counts. Ashwagandha is most often taken as a supplement in capsule form, but ashwagandha powder can also be sprinkled into your latte or used in baking.
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Sexual Health Tips For Low Testosterone Men
If you think that youre struggling with low T, or if you just want to improve your sex life, consider some of these tips.
A lot of these tips dont directly influence your testosterone levels. Rather, they are effective techniques that are known to improve sexual function and performance regardless of testosterone.
Lose Weight With A Healthy Diet
Overweight men tend to have decreased levels of testosterone as obesity suppresses testosterone production. The effect can be especially relevant if you are young, as your testosterone should be naturally higher at this time.
The best way to lose weight is with a healthy diet. Weight lifting can also help a lot, but you should focus on what youre eating and doing aerobic exercises.
Its also essential to remember that obesity also affects several other aspects of your life, such as increasing the risk of heart issues, diabetes, and even dying from a Covid-19 infection. So, theres no reason not to go out, exercise, change your diet, and live longer and with more quality.
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Proven Ways To Increase Testosterone Levels Naturally
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Testosterone is the main male sex hormone, but females also have small amounts of it.
It is a steroid hormone, produced in mens testicles and womens ovaries .
The adrenal glands also produce small amounts.
During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.
However, having optimal levels is also important throughout adulthood and even during old age.
In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else .
Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks (
13 ).
The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age (
Increase Hdl Cholesterol Levels
The two most abundant types of cholesterol are LDL and HDL. HDL is considered good cholesterol while LDL is considered bad. There is scientific evidence that strongly suggests a positive link between elevated levels of HDL cholesterol and serum testosterone levels . As a result, you will read lots of blog posts and articles espousing the virtues of packing in the HDL cholesterol.
While the evidence leaves little doubt that more HDL cholesterol equates to more serum testosterone, a word of caution is nonetheless warranted here. Thats because a recent study involving more than 6,000 people concluded that getting too much HDL cholesterol in your diet can dramatically increase a persons risk of heart disease . Therefore, if youre determined to raise your HDL intake to boost testosterone, talk to your doctor first.
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Drinkmoderately To Increase Testosterone
Drinking too much alcohol decreases testosterone in men, but drinking small amounts increases testosterone. A 2001 report in the Journal of Clinical Endocrinology and Metabolism tried to duplicate this well-known finding in women.
The researchers gave participants two to three standard drinks. Compared to controls and baseline, this procedure increased blood testosterone levels for the next several hours. Surprisingly, this effect happened in both users and nonusers of oral contraceptives.
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Supplements : Vitamin D
Summary
Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D.
59 ).
In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc .
Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed .
Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best .
Summary
Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require further research.
It may also have major effects on your testosterone levels.
The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels .
One long-term study observed that those who slept only four hours per night had borderline deficient levels .
Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average .
Although some people seem to do fine with less sleep, research suggests around 710 hours of sleep per night is best for long-term health and your testosterone.
Only a few natural testosterone boosters are supported by scientific studies.
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Find Natural Sources Of Zinc And Magnesium
Zinc and magnesium are minerals that are necessary for the production of testosterone. Deficiencies of either one can disrupt testosterone production. People who drink too much, who suffer from diarrhea, or who dont dont drink enough water can suffer shortages of these minerals, which, in turn, can cause testosterone levels to drop.
Fortunately, there are many foods rich in both zinc and magnesium, so getting enough shouldnt be a problem. Oysters, crabs, and scallops are all good choices, as are bran cereals, yogurt, and legumes. Pumpkin seeds, sesame seeds, and Brazil nuts are also high in zinc and magnesium, as are cashews, and to a lesser extent, soybeans.
Get A Taste For Ashwagandha
Ashwagandha has been used for centuries in natural medicine to help individuals overcome their struggle with infertility. Western medicine hasnt entirely supported this idea, believing it to be a myth. However, researchers found that it increases testosterone naturally and promotes increased sperm counts, helping to improve fertility.
Even though the most common way to get ashwagandha in the diet is with a supplement, the powder can be used in a drink or baked good as an additional ingredient to get the same benefits.
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