Get Enough Sleep At Night
When it comes to testosterone levels, sleep can be just as important as diet or exercise. Both the amount and quality of sleep you get will influence overall levels of testosterone.
You should be getting at least seven to nine hours a sleep each night to maintain optimal testosterone levels.
If you’re unable to get enough sleep at night, or rarely experience deep rapid eye movement sleep, this could be due to the common sleep disorder obstructive sleep apnea. This sleeping disorder occurs when your breathing is repeatedly interrupted, waking you throughout the night even if you don’t realize it, and it’s associated with frequent and heavy snoring. Sleep apnea commonly affects those who are overweight or obese, another common cause of low testosterone.
If you’re known to snore and are still tired even after being asleep overnight, it could be sleep apnea. The loss of REM sleep, loss of deep sleep, increased awakenings, and low sleep efficiency can all contribute to lower levels of testosterone.
The Bottom Line On How To Increase Testosterone Naturally
Testosterone has a significant impact on your health and well-being, regulating everything from your sex drive to many aspects of your physical strength.
There are several health benefits to maintaining optimal testosterone production, from a lower risk of cardiovascular disease to stable moods, more energy and healthy, consistent red blood cell creation.
As such, its understandable to want to keep your testosterone levels high. From the food you eat to your use of supplements, the quality and quantity of your sleep, how often you exercise and more, a variety of factors all work together to help your body create testosterone.
If youre worried that your testosterone levels are lower than they should be, its best to talk to your healthcare provider.
In the meantime, the evidence-based tips and techniques listed above can all help you to make the most of your natural testosterone and improve your quality of life.
You can also learn about improving your sexual function in our detailed list of habits to improve your sexual performance.
Getting More Vitamin D And Zinc
In one study, subjects who received vitamin D supplementation showed significant increases in testosterone compared to those in the control group. The American Academy of Family Physicians recommends that men with low testosterone get 600 IUs of vitamin D daily and also 11 milligrams of zinc, another testosterone-boosting mineral, per day. You can opt to eat more foods rich in zinc, which includes meat, poultry, shellfish, whole grains, beans, and nuts or take a zinc supplement. Both vitamin D and zinc supplements are available over the counter.
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May Cause Other Health Problems
In addition to its link to infertility, BPA and other plastics may be related to birth defects and childhood health problems.
There are many different ways that plastics can disrupt healthy embryonal, fetal, or childhood growth because it is able to pass into the placenta and breast milk .
Developing fetuses cant break down BPA, making them more sensitive to exposure. Some evidence suggests that BPA exposure in utero can affect gene expression, which may contribute to a variety of health problems including an increased risk of obesity and metabolic disease .
Low levels of BPA exposure have also been linked to the development of certain cancers, including ovarian cancer, breast cancer, prostate cancer, and colon cancer. Additionally, theres some evidence from test-tube studies that BPA may make chemotherapy drugs less effective .
However, remember that more research is needed to support a better understanding of the effects of BPA exposure on humans.
BPA exposure has been linked to several health problems, including infertility, obesity, heart disease, type 2 diabetes, and cancer.
While we need more research, BPA does appear to be linked to some negative effects. You may wish to limit your exposure to BPA.
Although eradicating it completely may be impossible, there are some effective ways to reduce your exposure:
Do Anabolic Steroids Increase Your Testosterone
Anabolic steroids are a type of medication that mimic the effects of testosterone.
Theyre known as performance-enhancing drugs because theyre used by bodybuilders and athletes in an unlicensed way to lose excess fat, and build strength and muscle mass. Some men like to use steroids because they promote masculine traits and increase muscle mass.
However, when used to excess in an unlicensed way, anabolic steroids can have many unwanted physical effects. In men, they can cause erectile dysfunction, shrunken testicles, infertility, baldness, acne and serious mood swings. Find out more here.
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Ways To Increase Your Testosterone Levels
If you’re experiencing the symptoms listed above, you may have hypogonadism or low T, and should talk to a doctor about whether treatment or medications are right for you.
However, there are plenty of things that you can do to naturally help your testosterone as well. Some of the most effective ways include:
Total Testosterone Levels In Males By Age
Up to 9 years of age 7-20 ng/dl
Low testosterone can also have a serious impact on your cardiovascular health. Experts are still researching the connection between testosterone and heart health. They do know that men with low levels are more at risk to have heart attacks and stroke. However, when symptomatic men with lab-confirmed low testosterone receive testosterone therapy, their risk of cardiovascular events decreases. In one study, men under 55 with symptomatic low testosterone levels had a 25% reduced risk of heart attack and stroke when they received adequate testosterone therapy. Men over 60 had a 15% lower risk.
A too-low or too-high testosterone level is not favorable, says S. Adam Ramin, MD, a urologist and medical director of Urology Cancer Specialists in Los Angeles. And studies have shown that mid-range levels are cardio-protective, meaning they can help guard the heart from potential damage. The goal is to replace testosterone so that it is within the normal range. Some men desire testosterone replacement when their levels are within the normal range to help with symptoms of hypogonadism. This is harmful to the patient and has not been significantly shown to help with symptoms. If the testosterone is within the normal range, then the physician should look for alternate diagnoses for why the patient is symptomatic.
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Avoid Drugs And Alcohol
Abusing drugs and alcohol has been linked to lower levels of testosterone in men. According to the National Institute of Alcohol Abuse and Alcoholism, alcohol use severely impacts the glands and hormones involved in male reproductive health. Additionally, research has found that heavy alcohol consumption results in reduced levels of testosterone in the blood.
Why Is Testosterone Important For Athletic Performance
Testosterone plays a key role in development and maintenance of both muscle mass and strength. Optimal levels of this hormone are necessary to create and preserve bone density without enough testosterone, bones can become weak and more likely to fracture or break. It’s also necessary for keeping your muscles in an anabolic state rather than a catabolic one when testosterone levels are too low and cortisol levels too high, your body compensates by breaking muscle down to use the proteins it contains for energy.
Testosterone also contributes to the bodys maintenance of energy levels, so this hormone can increase your energy during workouts and help improve your endurance. Finally, testosterone contributes to effective brain activity, including learning and memory skills, which is important for athletes who need to learn new plays and routines. So, if your testosterone levels are low, you might not be performing at your peak.
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Are Your Testosterone Levels Low You May Be Overtraining
As an athlete, you work hard to improve your physical performance. But more training is not necessarily better training. Without enough rest and recovery, intense training regimens can actually backfire and compromise your ability to perform well. Exercise breaks down your muscles rest stimulates growth and repair. The combination of too much exercise with too little recovery time can result in “overtraining syndrome.”
Overtraining syndrome is described by in an article published in Sports Health by Kreher and Schwartz as “a maladapted response to excessive exercise without adequate rest, resulting in perturbations of multiple body systems coupled with mood changes.” So, not only can overtraining syndrome impact performance, it also impacts mental health, hormonal health, and immune system functioning.
How can you tell if you are over-training? Indicators include a sudden drop in performance, fatigue, and trouble sleeping. But that’s not all research has shown that repeated intense exercise without adequate rest can cause a significant decrease in testosterone.
What Is The One Food That Raises Testosterone By 52 Percent
In all honesty, out of the complete list of foods we shared above there is one above all that is known to increase testosterone by 52% and thats fatty fish! Yes, you read that correctly.
Fatty fish, such as salmon, mackerel, and tuna have been proven time and time again to help your body produce more testosterone. This means you can get your sex drive, muscle recovery, and immune system back to normal functioning when you opt to include at least two 4-ounce servings of fatty fish per week to get a hormonal balance in your body.
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What Is Testosterone And Where Does It Come From
Testosterone is the main androgen in men. It drives the physical changes that happen during male puberty, and it regulates sperm production, bone health, muscle mass and sex drive. Its important for normal development and overall wellbeing, but it doesnt work alone.
The hypothalamic-pituitary-gonadal axis controls testosterone production in your body. The brain sends hormonal messengers through the blood to your testes to trigger testosterone production. Testosterone is released into the bloodstream to act on tissues and cells throughout the body. The testes also send hormonal signals back to your brain to keep the system operating well.
How To Increase Your Testosterone
Testosterone is a hormone that regulates male characteristics and sexual function. Just like other hormones in your body, testosterone naturally fluctuates from day to day and over the course of your life.
Your testosterone levels start increasing when you enter puberty, and peak in your late teens. Around age 30, testosterone begins declining at a rate of about 1% per year.
Lower testosterone levels are normal as you get older, but testosterone that drops too low can have a range of negative effects on your health and well-being.
Symptoms can include low sex drive, erectile dysfunction , weight gain, and more. If youre concerned that you have low testosterone, you might be wondering if theres anything you can do to increase testosterone levels.
Our team at Advanced Urology specializes in diagnosing and treating low testosterone. In your consultation at one of our offices in Redondo Beach, Culver City, San Pedro, and Los Angeles, California we review your symptoms and perform a few tests to identify any hormonal imbalances. Then, we recommend ways to increase your testosterone.
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Why Are Some People Concerned About Bpa
Many people worry about BPA exposure. One of the main reasons for this concern is that BPA can leach out of food or drink containers and into the food or beverages you consume.
Thats particularly true of foods or beverages that may be stored for long periods in containers with BPA, like canned tomatoes or bottled water.
That includes plastic that may be heated, as heat can cause additional BPA to leach out for example, foods meant to be microwaved in plastic bowls or beverages microwaved in plastic cups .
In fact, BPA exposure is so widespread that research suggests most people over the age of 6 have measurable amounts of BPA in their urine. One study found that about 85% of Korean children under 2 years old had detectable levels of BPA in their urine .
Researchers have found that BPA exposure is linked to a number of health issues, partly because BPA mimics the structure and function of the hormone estrogen .
That means BPA can bind to estrogen receptors and influence bodily processes, such as growth, cell repair, fetal development, energy levels, and reproduction.
In addition, BPA may also interact with other hormone receptors, such as those for your thyroid, thus altering their function .
Your body is sensitive to changes in hormone levels, which is the reason why BPAs ability to mimic estrogen or affect other hormones is thought to influence health.
Why Increase Testosterone Naturally
Since testosterone plays such an important role in your sexual health and overall well-being, you want to ensure youre doing everything you can to naturally maximize your testosterone level.
There are hundreds of products, supplements, and beverages on the market claiming to boost testosterone and improve sex drive. Many of these products dont work, and studies show that many of these supplements can actually have long-term, negative side effects including liver and kidney damage, hormone imbalances, loss in bone density, and more.
What you consume to help your health shouldnt harm it. So Ive created a list of 13 easy, dependable, natural ways to increase testosterone and boost your sexual health and overall vitality.
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Thou Shalt Remember More Isnt Always Best
With the continued misunderstanding of what optimal testosterone levels means, men can become obsessed with chasing high levels of testosterone, often resulting in side effects from having too much testosterone in the body.
It is important to remember that an individuals optimal level of testosterone can be different to your own, and the trick is not to overdo it when trying to increase testosterone levels. Making simple lifestyle changes and ensuring you are healthy, and fit should be enough to keep your testosterone levels optimal.
What Is The Treatment For Low Testosterone
If you think you have low testosterone you should make an appointment with your GP rather than taking natural remedies or finding medication online from an unlicensed shop.
Your GP can arrange a blood test to check your testosterone levels. If appropriate, they can refer to you a specialist for hormone replacement therapy. As with treatment for the female menopause, a deficiency of testosterone can be treated with testosterone tablets, patches, gels, implants or injections.
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Thou Shalt Eat A Diet Rich In Healthy Fats Protein And Carbs
Eating a balanced diet made up largely of whole and natural foods, including all the main macronutrients , can contribute to healthy testosterone levels . Alongside a diet high in macronutrients, you need to ensure you are eating a variety of foods that contain all the vitamins and minerals you may need, such as fruits and vegetables this is vital in supporting testosterone production.
In the same respect, doing the opposite and not eating enough or extreme dieting, can harm your testosterone levels, sometimes causing them to drop .
We asked Nathan Briggs if there were any other foods you should eliminate when trying to improve your testosterone levels and he said: Reducing or eliminating soy and soy products from your diet and avoiding highly processed foods can help to boost testosterone levels.
Dont Eat Too Much Protein
Eating adequate amounts of protein is good for building muscle, and therefore good for your testosterone levels. Research supports that to build muscle, you only need to eat about 0.82 grams of protein per pound of body weight . If you go over that, you risk not eating enough carbohydrates or fats, which are essential for optimal testosterone production.
One study showed that men who ate a high protein diet for 10 days had 36% less free testosterone than their normal protein counterparts .
The Journal of Applied Physiology examined resistance training subjects with different macronutrient ratios to examine their hormonal changes. The study found that the higher the subjects went in total protein intake, the lower their testosterone was .
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Can Supplements Boost Testosterone
Yes, some supplements boost testosterone. There are several different supplements available with mixed results. We say tread lightly with supplements that are touting something thats too good to be true.
You know the type: those supplements that claim to help you get insane results within an unrealistic time frame. Were more focused on sharing realistic, safe supplements that boost testosterone. Below are some of the supplements that can boost testosterone along with the foods that increases testosterone by 52 percent:
May Reduce Male Pattern Baldness
Saw palmetto may help prevent androgenic alopecia a type of hair loss also known as male and female pattern baldness in men and women, respectively.
Its thought to work by blocking the enzyme that converts testosterone to dihydrotestosterone , an androgen-type hormone believed to cause this form of hair loss .
Higher levels of androgen hormones like DHT are thought to shorten the hair growth cycle and lead to the growth of shorter and thinner strands of hair .
One small study reports that a daily 200-mg dose of saw palmetto taken with another beneficial plant compound known as beta-sitosterol reduced hair loss in 60% of men with androgenic alopecia compared to a placebo .
In a 2-year study, men with male pattern baldness were given 320 mg of saw palmetto per day or finasteride, a conventional hair loss medication.
A small study also reports a small increase in hair count in about half of the men treated with a saw palmetto hair lotion. However, this lotion also contained other active ingredients, making it difficult to isolate the effect of saw palmetto .
Although promising, the research on saw palmettos effect on hair loss is limited. More studies are needed before strong conclusions can be made.
Saw palmetto may help fight male and female pattern baldness. Still, it appears less effective than conventional hair loss medications, and more research is needed to confirm these effects.
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