The hormone testosterone plays an important role in mens health. For starters, it helps to maintain muscle mass, bone density, and sex drive. Testosterone production is at its highest in a mans early adulthood and drops a little bit each year thereafter.
When the body doesnt produce the right amount of testosterone, the condition is called hypogonadism. Sometimes its called low T as well. Men diagnosed with hypogonadism can benefit from testosterone therapy. Therapy isnt usually recommended, however, if your testosterone levels fall within the normal range for your age.
Theres no magic solution for boosting your testosterone, but some natural remedies may help.
It doesnt get more natural than getting a good nights sleep. Research published in the Journal of the American Medical Associationshowed that lack of sleep can greatly reduce a healthy young mans testosterone levels. That effect is clear after only one week of reduced sleep. Testosterone levels were particularly low between 2 and 10 p.m. on sleep-restricted days. Study participants also reported a decreased sense of wellbeing as their blood testosterone levels dropped.
How much sleep your body needs depends on many factors. Most adults generally need between seven and nine hours per night in order to function well and lead a healthy life.
Overweight, middle-aged men with prediabetes are also likely to have low testosterone levels. A study from The Journal of Endocrinology revealed that low T and diabetes are closely linked. Men who maintain a normal weight have a lower risk of developing full-blown diabetes as well as hypogonadism.
Research published in theEuropean Journal of Endocrinologyconfirms that losing some weight can help boost your testosterone. These findings dont mean you have to go on a crash diet. The best way to achieve and maintain a healthy weight is through a sensible diet and regular exercise.
Men with hypogonadism often have zinc deficiencies.Studiessuggest that zinc plays an important part in regulating serum testosterone levels in healthy men.
Eating foods that are rich in this essential nutrient may help. Oysters have a lot of zinc; red meat and poultry do too. Other food sources of zinc include:
Adult males should aim to get 11 mg of zinc each day.
Zinc isnt enough to ensure youre getting the all the nutrition you need. The human body is a complex system that requires a wide variety of vitamins and minerals for smooth operation.
The Endocrine Society reportsthat glucose (sugar) decreases testosterone levels in the blood by as much as 25 percent. This was true of study participants whether they had prediabetes, diabetes, or a normal tolerance for glucose.
show that total testosterone levels increase after exercising, especially after resistance training. Low testosterone levels can affect your sex drive and your mood. The good news is that exercise improves mood and stimulates brain chemicals to help you feel happier and more confident. Exercise also boosts energy and endurance, and helps you to sleep better. Fitness experts recommend 30 minutes of exercise every day.
Low testosterone levels may contribute to decreased sex drive, erectile dysfunction, fragile bones, and other health issues.Having low testosterone levels may also indicate an underlying medical condition. See your doctor if you suspect you have low testosterone. A simple blood test is all it takes to check if your testosterone falls within the normal range.
Learning that your testosterone is low can be unsettling, but its not a reflection of virility or manhood at all. Speak to your doctor about your treatment options, but a few lifestyle changes may be all you need to re-energize, body and spirit.
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