Testosterone is a significant male hormone that is present in both men and women. It factors in much more strongly in men, though, contributing to the development of male features such as male reproductive organs and facial hair. But according to "U.S. News & World Report," testosterone levels can start to decline by as much as 1 percent each year when men reach middle age. For those interested in maintaining their testosterone levels and the inherent benefits, there are several options.
Lifestyle Choices
When testosterone starts to dip, making small changes to your lifestyle can counteract some of the natural decline you might expect. Reducing alcohol consumption can be a significant booster if you are a habitual drinker -- limit yourself to one or two drinks a night. You should also stop smoking if you currently do, as this can affect hormone levels, and try to exercise regularly.
Lean Muscle
Exercise often goes hand-in-hand with weight and body type, but the leaner you are, the less likely you will be to suffer from declining testosterone levels. That is because muscle cells produce testosterone. By the same token, fat cells produce estrogen, which can lower the potency of your testosterone. By exercising, building lean muscle and lowering your body fat percentage, you can increase your body's percentage of total testosterone.
Rest
Hormones can be greatly affected by how much you rest in a day. If you aren't getting adequate sleep, your testosterone levels can be hurting. But if you start to experience unwanted decline, you can combat this by getting ample amounts of sleep -- at least seven hours a night. This reduces adrenal fatigue and makes it easier for your body to produce testosterone.
Diet
Eating a well-balanced diet is key to overall health, and your testosterone levels are part of that. You can help your testosterone levels by not eating too much fat and consuming all the vitamins and minerals needed for healthy body function. One such mineral that is particularly useful is zinc, which can help boost testosterone levels in men.
Therapy
If you continue to struggle with diminishing testosterone even through your own attempts to maintain desired levels, testosterone therapy may be an option. This treatment process attempts to correct the reduced activity of the gonads and continue your body's production of testosterone. This treatment must be performed by a doctor. Visit a doctor to discuss how testosterone therapy treatment can help you maintain your desired levels of testosterone.
