Testosterone is a sex hormone that drives more than just libido. Testosterone could be a steroid that drives over simply physical attraction. Low androgen may result in several problems but not all of them sexual. Some of its symptoms are like low sex drive or mood swings. There are some healthy lifestyle changes for improving testosterone level.
Low testosterone may affect physical appearance, mood, bone density, muscle mass, and more in men. How much of this critical hormone the body produces is determined by signals from the brain that are delivered to the testes via the pituitary gland.
It’s estimated that several million men have low testosterone in this world. But thanks to a growing body of research, treatments are now available to help men treat the symptoms of low testosterone, which include decreased sex drive, low energy, and fatigue.
In addition to testosterone replacement therapy that is prescribed by your doctor, you might be able to get your testosterone level back up to speed — or at least counter some of its symptoms with healthy lifestyle choices and changes. Here are some easy ways to boost your testosterone and your overall health.
Read on to discover what are Healthy lifestyle changes for improving testosterone level in men.
1. Reduce stress
Stress is the basic reason for the low level of testosterone. Both physical and emotional stress can reduce testosterone. When your body goes into survival mode, the last thing it worries about is sex. As the stress hormone cortisol goes up, the testosterone hormone goes down. There are some natural stress relievers, such as exercise that can improve your mental health and keep your testosterone production up. We should aim for 150 minutes of aerobic exercise each week plus strength training two days a week.
2. Reduce your fat
A spare tire around your waist can contribute to low testosterone. As belly fat increases, the activity of an enzyme called aromatase increases, too. Aromatase converts testosterone into the hormone estrogen. Less testosterone and more estrogen cause fat to build up in breasts and hips. To determine your healthy weight, learn how to calculate your body mass index (BMI). Every point you knock off your BMI can help your testosterone level improve. But there is an exception in this. Taking a low-fat diet can have lower testosterone because we make testosterone from cholesterol. But this doesn’t mean you should eat unhealthy bad fats. Choose healthy fats such as those found in avocado, nuts, and olive oil. These fats boost testosterone level naturally, but they won’t raise blood levels of artery-clogging cholesterol so that you may not get excessive fat.
3. Sleep well and enough
A small study conducted at the University of Chicago School of Medicine found that men who slept less than five hours a night for one week had lower levels of testosterone than full night’s sleep.
When you are sleeping less than normal, it impacts levels of the stress hormone cortisol, which reduces testosterone just like stress can. A sleep-deprived state is a testosterone-deprived state. Everyone’s sleep needs are different, but it’s important that you wake up feeling refreshed and don’t need an alarm clock to do it.
4. Skip the sugar
Sugar is your enemy in all ways. Besides its negative effects on testosterone, it can create some major problem or diseases also. Every time you eat sugar, testosterone is decreased, likely because the sugar causes a high insulin level. An association between sugar ingestion and a 25 percent decrease in the level of circulating testosterone. Avoiding sugar can be a healthy, drug-free way to help avoid low Testosterone.
5. Avoid Self-Treatment
If you suspect low testosterone, don’t try to treat yourself with a supplement. The Food and Drug Administration has removed all supplements that might raise testosterone because they’ve been abused by bodybuilders. The only supplements left on the market won’t help. Healthy lifestyle changes can be much more useful for managing low testosterone than anything you might buy over the counter. If you do need testosterone replacement therapy, only get it from your doctor and take it as directed.
6. Avoid alcohol
Like belly fat, too much alcohol causes testosterone to be converted into estrogen and could contribute to low testosterone. “High quantities of alcohol over a long period of time can be toxic to the testicles and decrease the production of testosterone. Alcohol can also interfere with signals between the brain and the testicles needed for regulating testosterone production.
In contrast, we all know that Testosterone is vital for so many functions in our life. As it does not only helps you in build muscle and burn fat, also will help with your sleep, your energy, libido and overall quality and zest for life. So your weapon of choice is performance enhancing drugs or eating bovine balls, you may be wise to look at the list above