1. Monitor your levels
Utilize regular blood tests if you have been diagnosed with low testosterone levels to establish and healthy baseline.
2. Stay away from BPA
This ingredient, found in plastic containers, is one of the largest influencers in decreased levels of testosterone. Use glass containers!
3. Avoid Soy
Soy not only increases estrogen levels but also decreases testosterone production and lowers a male’s sperm count.
4. Maintain a healthy prostate
Testosterone replacement therapy can lead to prostate growth and even cancer. Regular prostate antigen testing is necessary!
5. Limit alcohol intake
Long-term alcohol consumption has been linked to decreases in testosterone. Ironically, hopes in beer have been proven to be extremely estrogenic.
6. Get more sleep
It is important to sleep 7-8 hours every night to maintain optimal testosterone levels. Men who average less than 6 hours of sleep tend to have almost 15% less testosterone.
7. Have sex more often
Testosterone is directly related to libido in males, so being intimate more often can boost testosterone levels and increase sexual drive.
8. Exercise is key
Testosterone will steadily increase with moderate to regular exercise. Also, maintaining lower levels of body fat support testosterone production.
9. Eat Zinc
Studies found that a diet rich in Zinc ( beef, shellfish, turkey) can improve testosterone levels over time.
10. Don’t smoke
Nicotine and cotinine found in cigarettes can inhibit the production of testosterone.
11. Manage your stress
High levels of stress increase cortisol levels in the body, resulting in lower testosterone. Meditate and for at least 10 minutes a day can help you distress.
12. Optimize your vitamin D levels
The sun is a great source of vitamin D. Studies show that Vitamin D increases testosterone levels, boosts libido and helps maintain healthy sperm count.
Effects of below-normal testosterone
- low energy
- weight gain
- reduced bone density
- weakness in muscles
- lack of sexual drive
The most accurate way to measure testosterone levels is through regular blood testing. 2-4 million men in the US suffer from below normal testosterone levels. Only 5% of these men are currently being treated. Men with low testosterone are more likely to suffer from sleep apnea. Testosterone levels in mail peak around the age of 20 and then slowly declines. Testosterone levels in males are highest in the morning. Men with slightly above normal testosterone levels are 45% less likely to have high blood pressure and 72% less likely to be at risk of a heart attack.
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