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For some men, low testosterone is a taboo topic. Many consider that a private issue, and are too embarrassed to talk about it. Some men don’t even feel comfortable talking to their doctor about it, but once they do, they may find it is much more common than they knew.
Prescriptions for testosterone medications have risen in the last decade. Testosterone levels look to be declining around 1% each year. Depending on your age, that can be a staggering number!
Why do men have testosterone levels that are plummeting? More importantly, what actions can get taken to fix the problem? Let’s talk about what may be causing decreased testosterone and what you can do to naturally avoid low testosterone.
One of the problems facing many people today is the obesity epidemic. Everywhere we look, people are struggling with weight issues. Testosterone plays a role in metabolic diseases like obesity. (1)
That means that increased fat throughout the body could add to lower testosterone levels in men. To better show the relationship between obesity and low testosterone, you could look at it from the opposite view. Weight loss has proven effective at increasing testosterone levels. Therefore, getting back to a healthy weight can drastically improve testosterone problems.
Many men who have noticed their weight creeping up over a short time may benefit from getting their testosterone levels checked. Often, they are shocked to find out their levels are extraordinarily low. Once they get their testosterone where it needs to be, the weight starts coming off. The reverse is also true. For men who are not following a healthy lifestyle, getting those extra pounds off can lead to higher testosterone levels.
In the past, many of us had fathers who worked in areas that required manual labor. They didn’t need to go to the gym to stay physically fit. Their jobs took care of that.
Some of them worked ten to twelve hours a day. Those kinds of jobs required strength and endurance. Exercise helps keep testosterone levels adequate. A sedentary lifestyle can promote unhealthy fitness levels along with low testosterone. (2)
You must make exercise a habit to get all the benefits it can offer. Improved testosterone is only one side effect of a healthy exercise routine. It will also help keep your weight stable, which we’ve mentioned shows a direct relationship to testosterone.
Many men now work in offices all day and rarely get outside for more than a few minutes. They also don’t make time to work out due to busy family and work obligations.
If you find yourself in a similar situation, take advantage of your lunch break or an early morning sweat session at home. Lift some weights and go for a brisk walk. Skip the heavy lunch and opt for a healthy protein shake that allows you the time to get some exercise.
We often mention the effects of diet on different issues, but it turns out that your diet could be the reason you have low testosterone. Many people are so busy these days that they neglect one of the most crucial things they can do for their health. Eating a healthy diet that contains plenty of nutrients will help in numerous ways.
Most people who eat the standard American diet don’t get enough magnesium. Studies have shown that magnesium helps increase testosterone levels. It works by blocking a protein that binds with testosterone in the bloodstream.
Farming is not the way it was in the past. Today, our soil gets depleted of nutrients by using heavy pesticides and other toxic chemicals. Even men who try to maintain healthy eating may find it hard to get the proper amount of magnesium needed.
Incorporating foods like almonds, spinach, and cashews can help increase your magnesium. Supplementing with magnesium may also work to get testosterone up to adequate levels. (3)
You probably don’t know that testosterone and many other hormones get made up of different dietary fat components. For years, dietary and medical professionals preached that eating fat will make us fat. Many men steered clear of healthy fats because they thought it would make them gain weight. They instead loaded their plates up on carbohydrates, thinking they were eating the right foods.
The research shows eating higher amounts of healthy fats increases testosterone. Natural testosterone leads to more muscle gain, which translates to less fat in the body.
Foods like avocados and eggs are nutrient powerhouses. Add olive oil to your salads and eat a handful of nuts for a snack. Mix it up and eat more of what you enjoy getting some healthy fat in your diet every day. It won’t take long before you may notice an increase in your testosterone levels without doing anything else. (4)
The number of people who have trouble sleeping is staggering. Around 30 percent of the population complains of problems either falling asleep or staying asleep. Some people have trouble with both.
When we don’t get enough sleep, our bodies produce more cortisol. Increased cortisol levels can reduce your testosterone production. That becomes a domino effect because low testosterone can lead to adrenal fatigue. Adrenal fatigue will worsen problems with insomnia.
Having ongoing bouts of insomnia causes low testosterone. So how can you prevent it? Unfortunately, this problem has led many people to try prescription pills to get better sleep. These are short-term solutions at best. Many sleep aids disrupt REM sleep which is crucial for proper hormone maintenance. (5)
The first step is to practice good sleep hygiene. Get into a routine that you practice each night before bed. That will signal to your body that it is time to wind down and relax. Lower the lighting at least two hours before bed. Do something that promotes relaxation, like reading a book or taking a warm bath or shower. Stop looking at your phone at least an hour before you plan to go to bed. Cell phones produce blue light, which decreases our body’s natural melatonin cycles.
Some people like to go to bed and watch television as they fall asleep, but it can also cause interrupted sleep patterns. Your television also produces the blue light that interferes with your melatonin.
If you still have trouble sleeping, try some magnesium at night. Many people find that magnesium works as a natural muscle relaxer. You can also take melatonin to get into the habit of better sleep. You don’t want to take it for a long time because, after prolonged use, it may suppress your natural melatonin production.
Stress inhibits the production of testosterone. Too much of it raises cortisol levels. It can also be taxing on the male reproductive system.
Everyone knows that stress is not healthy to carry around for a long time. Many people don’t know how to deal with the amount of stress they have, so they internalize it, which makes it worse.
If you have issues with stress, try different practices that may help lower that. You can start meditation for a few minutes each day. It doesn’t have to be fancy or take a long time.
You can also keep a gratitude journal. Try to jot down three things you are thankful for each day and write a paragraph or two. Many people find it helpful to do this first thing in the morning to start their day in the right direction. (6)
Vitamin D is incredible because we are finding out more ways it helps our bodies stay healthy. In men who have low testosterone, many have found they also suffer from insufficient vitamin D levels. (7)
Vitamin D increases testosterone production. That means you need to get some time in direct sunlight for at least fifteen to thirty minutes a day. If you cannot get direct sunlight, make sure you supplement with a quality vitamin D product. That is especially critical for people who live in colder climates and cannot get enough sun exposure.
When low testosterone is an issue, many doctors put their patients on a type of testosterone therapy. It may sound like an ideal situation, but it comes with some misconceptions. Some men think it will improve their energy and vitality, but the truth is there is little evidence to support that.
There are also a host of risks associated with testosterone therapy. Many people get worsening sleep apnea, which could be dangerous. It can also cause noncancerous prostate growth and limit sperm production. In severe cases, testosterone therapy can increase instances of blood clots.
Since we know true health only comes naturally, it makes sense to try an approach that includes natural ingredients. You want the most bioavailable form of nutrients that promote testosterone production without all the risks you get with an unnatural medication.
If you are ready to use a safe and effective method, incorporate these testosterone boosters. A better quality of life is in store when you use a natural approach to heal your body.
References :
https://pubmed.ncbi.nlm.nih.gov/25982085/
https://www.webmd.com/men/features/exercise-and-testosterone
https://www.everestmenshealth.com/blog/2020/6/12/can-stress-and-anxiety-cause-low-testosterone
https://sciencenews.dk/en/vitamin-d-increases-testosterone-production
