Testosterone affects everything in the male body, so lowered male-hormone levels can be the source of all sorts of problems. The most obvious symptoms are lowered sex drive and erectile strength - impotence being the extreme of this. However, lowered testosterone also causes depression, concentration difficulties, anxiety, muscle loss, less facial hair and a general malaise - a sense of not really being bothered about anything any more. You can also experience less pleasure, desire, and fun in everything in your life. Your relationships will suffer too. This problem can even adversely affect your career.
Low testosterone is also associated with, poor quality sleep, heart disease, memory function, depression, diabetes, cognitive disorders and osteoporosis.
A blood test will let you know the score. But if you have any symptoms you'll want to know that there are easy, non-drug solutions that you can use.
Here are ten simple things you can do to boost your testosterone levels.
- Lose weight. If you can get hold of any of you around your belly - then get rid of it. Being overweight is one of the main causes of lowered testosterone. So cut out on those snacks and burgers. Don't go overboard though, because that will be difficult to sustain, just plan to eat a little more healthily. Small regular changes are sustainable. Make a small dietary change, get used to it. Make another one.
- Exercise more. If you are very unfit then stick with simple exercises like walking or cycling. Just push yourself enough to raise your heart rate slightly for around 20 minutes a day. When you are fitter then consider a gym or a class so that you get a proper muscle-building workout. If you watch tv for more than 5 hours a day then you need to take action now.
- Eat less red meat. Too much protein interferes with testosterone production, so cut down on the meat and eat more veg.
- Go nuts. Mono-unsaturated fats boost testosterone levels. Nuts are an easy way to get these. You could even use peanut butter - though it would have to be an unsweetened version.
- Snooze. Get enough quality sleep. If you aren't getting seven or eight hours of quality sleep each night then you need to do something about it. You can exercise more. Have a relaxing bath before bedtime. Stop doing brain work (and that includes worrying) at least an hour before bedtime. Instead wind down with some relaxing music, read a boring book, or play a fun game (not competitive) on your computer.
- Drink less. Cut down on alcohol. It'll probably help with the belly fat too.
- Relax. Reduce stress in your life. Stress increases cortisol. Cortisol eats testosterone. Make stress reduction a priority in your life.
- Eat happy animals. Eat organic foods as much as you can - especially meat & dairy produce. Dioxin adversely affects testosterone levels and dioxin is mostly ingested from animals and animal products produced with intensive farming methods. The animals are not only given feedstuffs that have been treated with herbicides & pesticides, but also injected with antibiotics and other fat-building drugs. These chemicals are the source of the majority of dioxins in your diet.
- You're sweet enough. Eat less sweet stuff. Just 75gm of sugar drops a healthy man's testosterone levels by 25%. That's 13 level teaspoons, or roughly the same amount of sugar that you get in two cans of non-diet soft drink.
- Sunbathe. Vitamin D, which you get from being in the sun, boosts testosterone levels. So get more sun, but be sensible, don't get burned and don't get skin cancer.
?There you have ten easy things you can start doing straight away to boost your male-hormone levels. This will not only give you a boost in bed but will also positively impact many other areas of your life too. You will feel fitter, healthier and happier, but if you have any health concerns make sure you check with your doctor before taking any action.
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