Testosterone declines naturally with age, but the depletion of testosterone can be accelerated by bad health habits or chronic health conditions. For men with serious or chronic testosterone problems, testosterone therapy might be the answer. For men with less serious testosterone problems, a number of natural means can be employed to restore testosterone levels.
Symptoms of Low Testosterone
Testosterone levels generally decline about 1 percent per year in men older than 30 years, according to the Mayo Clinic. Symptoms of low testosterone include insomnia, loss of interest in sex, fewer spontaneous erections, low sperm count, hair loss, increased body fat, lower muscle strength and bulk, lower energy levels, lower self-confidence, loss of motivation and memory problems.
Alcohol
Alcohol causes a temporary drop in testosterone levels. It does so by inhibiting the body's production of testosterone and increasing the body's breakdown and disposal of testosterone. Lowered testosterone levels peak about 12 hours after drinking, and remain depressed for the next 12 hours. If you drink every day, your testosterone levels might be constantly depressed, even when you don't feel intoxicated. Moderate your drinking in order to increase your testosterone levels.
Sleep
Lack of sleep increases your body's level of cortisol, which lowers testosterone, according to best-selling fitness author Sean Nalewanyj. Get eight hours of sleep every night. Binge drinking and excess stress can cause insomnia, which will cause you to lose sleep and depress your testosterone levels.
Exercise
Although exercise in general is good for testosterone levels, weight training is more effective than other forms of exercise. Train three times a week with heavy weights. Use a weight that you can lift no more than five to seven times in a row. Perform at least three sets of each exercise, and focus on exercises that train large muscle groups such as squats, dead lifts and bench presses. Train your upper and lower body. Never train with weights two days in a row--give your body time to recover from each workout.
Diet
Certain foods will increase your testosterone level, while other foods will decrease it. Eat enough monounsaturated fats. Avocados, nuts and seeds contain high levels of monounsaturated fats. Eat a lot of fish, as well as cruciferous vegetables such as broccoli, brussels sprouts and cabbages.
Sex
Do your best to maintain a healthy sex life. Sexual stimulation produces oxytocin, raising endorphin levels, which in turn raises your testosterone levels, according to Nalewanyj. If you are suffering from low libido, have as much sex as you can, because this might gradually increase testosterone levels enough for you to enjoy more sex in the future.
References
- Mayo Clinic: Testosterone Therapy--Key to Male Vitality?
- "Sex Hormones and Adrenocortical Steroids in Men Acutely Intoxicated With Ethanol"; Valimaki, Harkonen, Eriksson and Ylikahri; 1984
- Critical Bench: 10 Simple Steps To Boost Your Natural Testosterone Production
- Shapefit: 5 Steps To Increase Testosterone Levels Naturally
Member Comments