Hypogonadism, otherwise known as low T or low testosterone, is a condition where the production of testosterone in men is inhibited. This hormone is essential to men’s health especially for maintaining muscle mass, bone density, and sex drive. Testosterone production is at its highest in early adulthood but will slowly decline a little bit each year thereafter.
Men diagnosed with hypogonadism or experiencing symptoms of low testosterone may benefit from testosterone therapy. This is not recommended however if your testosterone levels fall within the normal range for you age.
Ultimately, there is no magic solution for boosting testosterone however there are a number of natural remedies that can help in addition to consulting your doctor. In this article we provide a summary of the most important natural remedies and lifestyle changes that can make all the difference in men with low testosterone.
Do you have Low Testosterone?
Men with low testosterone may experience decreased sex drive, erectile dysfunction, fragile bones, and other health issues. Experiencing the symptoms of low T, however, may indicate an underlying medical condition. Visiting your doctor for a simple blood test is the first step if you suspect you have low testosterone. The results will determine if your testosterone levels fall within the normal range for your age.
Get Enough Sleep:
Sleep may be the easiest way to help regulate hormone production. Research published in the Journal of the American Medical Association found that lack of sleep can greatly reduce a young, healthy man’s testosterone levels. The results are clear after only one week of sleep deprivation. Testosterone levels were particularly low between 2 and 10 p.m. on sleep-restricted days. Study participants also reported a decreased sense of wellbeing as their blood testosterone levels dropped.
How much sleep your body needs depends on many factors. Most adults generally need between seven and nine hours per night in order to function well and lead a healthy life.
Excess fat on the body can disrupt normal hormone production. Particularly, overweight, middle-aged men with pre-diabetes are likely to have low-testosterone levels. A study from The Journal of Endocrinology revealed that low T and diabetes are closely linked. Men who maintain a normal weight have a lower risk of developing type 2 diabetes as well as hypogonadism.
Research published in the European Journal of Endocrinology further confirms that losing some weight can help boost your testosterone. Though, this does not mean you should restrict your calorie intake, over exercise or go on a crash diet. The best way to achieve and maintain a healthy weight is through an abundant, plant based diet and regular exercise.
Fix Your Poor Diet:
The simplest way to shed fat is to avoid foods high in fat and saturated fat such as refined oils (vegetable especially), and a number of animal products including beef, poultry, cheese, milk and eggs. Before you ask about protein, the average human needs 0.8 grams of protein per kilogram of body weight. To put this into perspective, 70 grams of protein would be the appropriate amount for a 200 pound person, while 120 grams would be appropriate for someone weighing 330 pounds. Basically, everyone has more than enough and everyone can get the amount they need by eating foods like whole grains, legumes, nuts, seeds, fruits and vegetables daily.
Consuming plant food as your main source of protein also floods your body with antioxidants, fiber, minerals, vitamins and phytochemicals. 100 grams of quinoa for example, provides 14 grams of protein along with 25 percent of the RDA for both iron and vitamin B6 and almost 50 percent of the RDA for magnesium. It also packs 563 mg of potassium. The same measure of beef comes in at 26 grams of protein, and only 14 percent iron, 20 percent B6, a paltry 5 percent magnesium and 318 mg of potassium. It’s also more than double the fat at 15 grams with 90 mg of cholesterol, while quinoa has just 6 grams of fat and zero cholesterol.
Animal protein, on the other hand, floods your body with saturated fat, cholesterol, added hormones and antibiotics that can disrupt the natural production of hormones in the human body. Even the lean cuts of meat are still filled with added hormones and antibiotics in addition to bacteria, parasites, and carcinogens.
Check for Mineral Deficiencies:
Men with low testosterone may have mineral deficiencies like zinc and magnesium in particular. Studies suggest that zinc plays an important part in regulating serum testosterone levels in healthy men. Eating foods that are rich in this essential nutrient may help including whole grains, beans and nuts. You may also want to consider adding a ZMA supplement to your diet. Adult males should aim to get 11 mg of zinc each day.
Other safe and natural supplements can be beneficial in addition to consulting a doctor.
Chemforce, for example, is a healthful dietary supplement reported to improve sperm count, sperm morphology, and can help protect the male reproductive system. Comprised of Furosap® containing Protodioscin as the major fraction, Chemforce has shown to help improve overall quality of life in men who have low T. Protodioscin is clinically evaluated with proven safety and efficacy and is US patented. Alpha Yohimbine (Rauwolscine), another ingredient in Chemforce is a known aphrodisiac. It helps in improving athletic performance & mood boosting.
You Have to Exercise:
Studies show that overall testosterone levels increase after exercise, especially after resistance training. Low testosterone levels can also affect your sex drive and your mood. On the flip side, exercise improves mood and stimulates brain chemicals that induce feelings of happiness and confidence. Exercise also boosts energy and endurance, and helps you sleep better. Aim for at least 30 minutes a day.
The Bottom Line:
Learning that you have low testosterone can be unsettling but it’s no reflection of your manhood. Only a doctor can tell you if you have low T so don’t hesitate to get a blood test. If you have an underlying condition, a doctor can prescribe medication. Often, a few lifestyle changes in addition to the right supplement are all you need to restore testosterone levels and improve your overall well-being.