If you have recently been diagnosed with low testosterone you are not alone. Nearly 13 million men suffer from low levels of testosterone although surprisingly few seek help or know how low testosterone (low T) can affect their overall health.
Men’s testosterone levels begin to decrease around age 30, and this condition can have an impact on sex drive, bone density, muscle mass and reproductive function. In addition to hormone replacement therapy there are some natural ways to boost your low testosterone that your doctor might also recommend.
Consult with your low T doctor about the following natural ways to boost low testosterone to see if he/she thinks they will fit into your regimen.
Weight Loss through Physical Fitness
According to research done by the Endocrine Society, overweight men are more likely to have low T levels than those who are of a safe weight. In addition to cutting out unhealthy foods like soda or processed foods, it is recommended that weight loss be spurred through physical fitness. Regular weight lifting exercises such as bicep curls and leg lifts can help to strengthen your muscles and the amount of testosterone your body produces. The other benefit of weight training is that is has a greater effect on your low T levels than endurance training alone. Low T doctors suggest going after full-body workouts instead of just one exercise as well as lifting heavier weights rather than doing a bunch of reps with light weights. If you have not been to the gym in a while be careful as to not overdo your workout; overtraining can result in a drop in testosterone and a rise in the stress hormone cortisol, which is also linked to a fall in testosterone.
Your low T doctor may have already spoken to you about the effects of low T on erectile dysfunction (ED). This is often attributed to high levels of stress stemming from mental stress, physical stress, or both. To fight low T naturally, reducing stress in your life is an important component of helping to decrease surges in cortisol. Cortisol blocks the effects of testosterone, and this can have an impact on short or long term health. In addition to helping to curb stress through high-intensity workouts your ED doctor may also recommend stress-reduction methods such as prayer, meditation, yoga, deep breathing exercises or positive visualization.
Changes in Diet
We mentioned above that the removal of foods such as sugary sodas and processed foods can help increase testosterone. There are also some foods that you should review with your low T doctor that can actually help you build testosterone. Surprisingly, these foods are fats. In addition to good fats like polyunsaturated fats, you may also be startled to learn that saturated fats are essential for building testosterone. Research suggests that having a diet that is too low in fat can lead to a decrease in testosterone levels. Although the recommended consumption amounts will vary from individual to individual, talk to your low T doctor about adding more of the following to your diet:
- Raw nuts
- Olives and olive oil
- Coconuts and coconut oil
- Grass-fed meats
- Organic pastured egg yolks
Learn more about the benefits of a healthy diet.
Beyond Natural Low T Remedies: Medical Treatment
Because low T can cause problems beyond erectile dysfunction and sexual interest it is important that men are aware that it can cause additional health issues such as depression, obesity, cardiovascular disease and osteoporosis among others. A 2008 study published by the Endocrine Society even suggested that is may even shorten life expectancy. Along with considering the aforementioned natural health remedies talk to your low T doctor about the various treatment choices that are available to help you get back on the path to good health.