Low levels of testosterone can be frustrating for men trying to gain muscle size and failing at their attempts to have children. For most men, testosterone levels peak during the early to mid 20s, but gradually decreases with age. According to the Atlanta Medical Institute, nearly 50 million men in the United States experience some sort of hormone deficiency.
Identification
Testosterone is primarily a male sex hormone produced in the testicles. Other than the obvious sexual organs that identify males and females, testosterone plays an important role in the secondary male sex characteristics, such as increased muscle size, body hair growth, deepened voice and overall sexual responses. According to a report on the Colorado State University website, the luteinizing hormone that binds to receptors on the testicle's leydig cells stimulates the gonads. This stimulates the production and secretion of testosterone.
Symptoms
While trying to gain muscle size, you may feel you're at a standstill with your results regardless of how much weight you lift. If you're trying to have children, a decline in testosterone can decrease your sperm count and your sex drive. A low sperm count would not prevent you from having children, but it can make it more difficult. According to Body Building, low testosterone can also cause depression, weakness, hair loss and put you at risk for osteoporosis.
Diet
Cholesterol is the building block of testosterone; however, high levels of bad cholesterol can lower your testosterone. Maintaining a healthy balanced diet is important for optimal levels of health for all organs of your body. According to Body Building, you can naturally increase your testosterone levels by increasing your zinc intake. According to the Office of Dietary Supplements, red meat and poultry provide the majority of zinc in the American Diet. Some foods that are also high in zinc are oysters, beans, whole grains and nuts. Take vitamin B-6 and magnesium, used to absorb zinc, according to Body Building. Vitamin C can also improve your testosterone levels, according to Think Muscle.
Lifestyle
Get a minimum of eight quality hours of sleep each night. According to Body Building, inadequate amounts of sleep can reduce testosterone by 40 percent. Limit the amount of alcohol you consume. Occasional drinkers can experience a 20 percent decrease in serum levels in testosterone, and chronic alcoholics can have a 50 percent decrease, according to Body Building. Reduce the amount of stress in your life by staying organized, practicing thoughtful breathing through meditation or yoga, and avoiding procrastination. Stress increases the hormone cortisol, which decreases testosterone levels. Ejaculating at least once per week can also keep your testosterone levels from dropping, according to Body Building.
Considerations
Making changes in your diet and lifestyle will give you the main natural boosts of testosterone. If you have had prolonged testosterone decline, seek assistance from a doctor to learn about necessary steps to increase your testosterone. In some cases, your doctor may recommend a less natural approach.
References
- Body Building: How Can One Increase Their Testosterone Levels
- Office of Dietary Supplements: Zinc
- Colorado State University: Gonadotropins: Luteinizing and Follicle Stimulating Hormones
- Think Muscle: Muscle Breakdown: Is Cortisol Leading You Down the Catabolic Pathway?
- Atlanta Medical Institute: Symptoms of Andropause
