Men normally lose testosterone every year after about age 30, according to the Mayo Clinic. Low testosterone can lead to a loss of libido, depression, a lack of energy and enthusiasm, difficulty sleeping, and a host of other problems. Fortunately, there are a number of ways to replenish your testosterone.
Exercise
Short, intense burst of exercise will increase your testosterone levels, according to, according to physician Richard Cohen, author of the book "Be All the Man You Can Be." Weight training, however, is ideal for testosterone enhancement. Schedule weightlifting workouts two or three times a week. Lift weights so heavy that you cannot complete more than five to seven repetitions without resting, and rest for two to three minutes between sets. Concentrate on exercises that train large muscle groups such as your chest, legs and back, and train with as much intensity as your fitness level will allow.
Diet
Too little fat in your diet will inhibit your body's production of testosterone, according to Cohen. Try to get about 30 percent of your calories from foods high in essential fatty acids, such as fish and peanuts. In order to prevent obesity, do not greatly exceed the 30 percent level. You should also eat a lot of protein-rich foods, as well as fruits and vegetables. Minimize sweets and carbohydrates, and avoid soy products.
Alcohol
Moderate your intake of alcohol. David H. Van Thiel, of the Division of Gastroenterology at the University of Pittsburgh School of Medicine, reports that testosterone loss is so extreme in chronic alcoholics that they lose pubic hair and develop fatty deposits around their breasts. Get plenty of sleep so that your body will be able to recover from your exercise sessions. If you suffer from excessive stress, either reduce stressful activities or find ways to cope with it, because stress inhibits testosterone production. In addition, activities such as yoga and meditation can relieve stress.
Supplements
Many over-the-counter testosterone supplements are available on the Internet and at local pharmacies. These products are classified as dietary supplements, meaning that evidence of their effectiveness is either anecdotal or inconclusive. Commonly used supplements include Horny Goat Weed and zinc supplements. They are often marketed as sexual performance enhancers. Since these substances can result in side effects, consult with your doctor before consuming them.
Testosterone Therapy
In some cases, testosterone loss is severe and cannot be reversed using natural methods. In these cases, testosterone therapy may be the answer, asserts the Mayo Clinic. Testosterone therapy involves the administration of synthetic testosterone and can only be undertaken under medical supervision. Testosterone therapy can cause potentially dangerous side effects such as sleep apnea, and its use is controversial for men experiencing normal, age-related testosterone decline.
References
- Mayo Clinic: Testosterone Therapy: Key to Male Vitality?
- The Hormone Shop: Maintaining Healthy Levels of Testosterone
- "Feminization of Chronic Alcoholic Men: A Formulation"; David H. Van Thiel, M.D.; 1978
- Critical Bench: 10 Simple Steps to Boost Your Natural Testosterone Production
- Bodybuilding for You: Review of Horny Goat Weed
- Advanced Health and Life Extension: Zinc in Health and Nutrition
