Delaying Decline Of Testosterone Levels in Men

Testosterone [hormone produced by the testicles] is responsible for the proper development of male sexual characteristics. It also maintains muscle bulk, adequate levels of red blood cells, bone growth, a sense of well-being, and sexual function.

As a man ages, the amount of testosterone in his body gradually declines – less than 2% a year from around the age of 30-40 – and this is unlikely to cause any problems in itself. This natural decline continues throughout life.

Without adequate testosterone, a man may lose his sex drive, experience erectile dysfunction, feel depressed, have a decreased sense of well-being, and have difficulty concentrating.

If you’re looking for ways to boost your testosterone level naturally, start by looking at your daily habits.

Some changes that are good for your overall health could also provide benefits in helping to maintain a healthy level of this important male hormone.

1.             Get Enough Sleep.

A lack of sleep affects a variety of hormones and chemicals in your body. This, in turn, can have a harmful impact on your testosterone.

Make sleep a priority, aiming for 7 to 8 hours per night, even if it means rearranging your schedule or dropping your habit of late-night TV. Prize your sleep, just like you’d prize a healthy diet and active lifestyle. It’s that important.

If you’re having problems getting good sleep on a regular basis, talk to your doctor.

2.            Keep a Healthy Weight.

Men who are overweight or obese often have low testosterone levels.

For those men, losing the extra weight can help bring testosterone back up, he says. Likewise, for men who are underweight, getting your weight up to a healthy level can also have a positive effect on the hormone.

3.            Stay Active.

Testosterone adapts to your body’s needs. If you spend most of your time lying on the couch, your brain gets the message that you don’t need as much to boost your muscles and bones.

But, when you’re physically active, your brain sends out the signal for more of the hormone.

4.            Get the right nutrients.

Zinc, Potassium, and Vitamin A: They are essential minerals that help in testosterone synthesis and sperm production.

Examples of Zinc foods include oysters, sesame seeds and sesame butter, low-fat roast beef, roasted pumpkin and squash seeds, and dried water melon seeds.

Natural sources of potassium include bananas, apricots, beets, cantaloupe, citrus fruits, dates, greens, prunes, raisins, spinach, strawberries, and watermelon.

Foods rich in Vitamin A include spinach, broccoli and liver.

Vitamin B6: Vitamin B6 helps boost production of testosterone.

Foods rich in vitamin B6 include fresh vegetables, whole grains and nuts, and whole milk.

Healthy Fats: Studies also show that reducing saturated fats in the diet and including more unsaturated (monounsaturated and polyunsaturated fats) can help boost testosterone levels. Go for fatty fish like herring, sardines, halibut and salmon.

5.            Control Stress.

A study done by the University of Texas revealed that high cortisol (stress hormone) plays a role in blocking the influence of testosterone in competition and domination behaviours such as mating and aggression. The study done on 57 men found that when cortisol levels are high, they trigger the body’s “fight or flight” response.

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