Nine Natural Ways To Reduce Testosterone Depletion

2013-10-07 | |
Last updated: 2014-11-25

The most well recognized male sex hormone, testosterone, is known to maintain the sex drive of young men. However, it also affects the body in a number of other important ways. Starting at around age thirty, a man’s testosterone levels slowly begin to drop. Left unmanaged, the rate of this decline can be as much as one percent each year.

Low testosterone levels can show themselves in a variety of different ways with the most common effects being decreased sex drive, depressed mood, decreased muscle mass and general memory and concentration problems.Needless to say, these are not symptoms that any man wants to experience. Fortunately, these effects can be largely avoided. With appropriate care, testosterone depletion can be managed. The following are are nine natural ways to help keep testosterone levels in check as men age.

Maintain A Healthy Weight To Slow Testosterone Reduction

Firstly, it is important to manage our weight since multiple studies have shown that the more fat we carry around, the faster our testosterone levels are likely to drop. One study from Bar-Ilan University found that the inflammation associated with obesity was linked with lower testosterone levels. Needless to say, this is just one of many reasons not to let ourselves go as we age.

Healthy Fats Can Help Maintain Testosterone Levels

While carrying excess fat on our bodies might be bad for our testosterone levels, fat on our plates can prove highly beneficial. While it is important not to go overboard, a diet that consists of approximately 40% healthy fats can help protect testosterone levels. The easiest way to stock up on healthy fats is to eat plenty of avocados, nuts as well as more moderate portions of red meat and eggs.

Testosterone Levels Are Improved By Regular Exercise

One of the many benefits of regular exercise is that when performed correctly, it can help to keep male testosterone levels in check. While prolonged aerobic exercise is more likely to harm testosterone levels than help them, high intensity exercises have been shown to ramp up testosterone production. However, it is important not to over train as this too can reduce testosterone levels according to the University of Memphis. In other words, skip the treadmill and focus on high intensity weight lifting, squats and bench presses to improve testosterone levels.

Reducing Stress Keeps The Level Of Testosterone Higher

It might be easier said than done but if to keep testosterone levels up, it is important to keep stress levels down. There are two reasons for this. First off, when the body is under pressure, it releases cortisol, a stress hormone that hampers testosterone production. And secondly, stress can often lead to overeating and weight gain, both of which reduce testosterone levels further.

Protecting Testosterone Levels Means Moderating Alcohol Consumption

One drink per day might keep the heart doctor away but there is a big difference between one drink and five. Binge drinking not only causes problem with weight management and hurts the liver and brain, but it can also send testosterone levels downward. A study from the 1980s found that heavy drinking was a significant contributor to lower testosterone levels.

Adequate Sleep Is Required For Optimum Testosterone Levels

Another bad habit that can negatively impact testosterone levels is simply not getting enough sleep. In 2011, a study conducted by the University of Chicago concluded that men who sleep an average of five hours per night typically experience a ten to fifteen percent drop in testosterone. To avoid testosterone depletion and the other health effects that come from loss of sleep, it is important to aim, at the bare minimum, for six hours of sleep each night.

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Category: Disease Prevention, General Health, Medical Research

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