The hormone testosterone plays an important role in men’s health. For starters, it helps maintain muscle mass, bone density, and libido . Testosterone production is at its highest in a man’s early adulthood and drops quite a bit each year thereafter.
When the body does not produce adequate amounts of this hormone, the condition is called hypogonadism . It is sometimes called “low T” as well. Men diagnosed with hypogonadism often receive testosterone therapy. Therapy is generally not recommended if your testosterone levels are within the normal range for your age.
There is no magic bullet to increase this hormone, but here are some remedies to increase it naturally.
Get a good night’s sleep
It couldn’t be more natural than getting a good night’s sleep. Research published in the Journal of the American Medical Association showed that lack of sleep can greatly reduce a healthy young man’s testosterone levels. That effect is clear after just one week of reduced sleep. Testosterone levels were particularly low between 2 and 10 hours a day with restricted sleep. Study participants also reported a decreased sense of well-being, their blood testosterone levels dropped.
The amount of sleep your body needs depends on many factors. Most adults generally need seven to nine hours a night to function well and lead a healthy life.
Lose weight
Overweight, middle-aged, and prediabetes men are also prone to low testosterone levels. A study in 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 the European Journal of Endocrinology confirms that losing a little weight can help increase testosterone. These findings do not mean that they have to go on a crash diet. The best way to achieve and maintain a healthy weight is through a balanced diet and regular exercise.
Do exercise
Studies have shown that total testosterone levels increase after exercise, especially after resistance training. Low testosterone levels can affect libido and mood. The good news is that exercise improves mood and stimulates brain chemicals to help you feel happier and more confident. Exercise also increases energy and stamina, and helps you sleep better. Fitness experts recommend 30 minutes of exercise every day.
Take Zinc
Men with hypogonadism are often deficient in zinc. Studies suggest that zinc plays an important role in regulating testosterone levels in healthy men.
Eating foods that are rich in this essential nutrient can help increase testosterone. Oysters have a large amount of zinc; Red meat (try hormone and antibiotic free) and poultry do too. Other food sources of zinc include:
- Beans
- Walnuts
- Crab
- Langosta
- Whole grains
Adult men should try to get 11 mg of zinc a day.
Lower your sugar intake
Zinc is not enough to ensure that you are getting all the nutrition you need. The human body is a complex system that requires a wide variety of vitamins and minerals for proper function.
The Society for Endocrinology reports that glucose (sugar) lowers testosterone levels in the blood by as much as 25 percent. This was the case for the study participants whether they had prediabetes, diabetes, or normal glucose tolerance.
How do you know if you have low testosterone levels?
Low levels of testosterone can contribute to low libido, erectile dysfunction, brittle bones, and other health problems. Having low testosterone levels can also indicate an underlying medical condition. Consult your doctor if you suspect that you have low testosterone levels. A simple blood test is all that is needed to check if your testosterone is within the normal range.
The baseline
Learning that your testosterone is low can be unsettling, but it is not a reflection of virility or “manhood” at all. Talk to your doctor about your testosterone-boosting treatment options, but a few lifestyle changes may be all you need to re-energize body and spirit.