The Importance Of The Testosterone Hormone
Testosterone is extremely important, especially for men, on a physical, mental, and emotional level. Lack of the key hormone can cause physical changes (such as loss of muscle mass and bone mass), mental issues (like insomnia and irritability), and emotional problems (especially depression).
And of course, testosterone is the driving force behind libido in both men and women. Testosterone deficiency can also lead to a loss of interest in sex and sexual dysfunction; possibly even complete infertility.
Though a natural lowering of testosterone can occur in elderly men, in younger men, it is normally caused by an unhealthy lifestyle, barring, of course, medical conditions that can cause testosterone deficiency. Luckily, there are many great ways for men of all ages and walks of life to increase testosterone levels.
Lifestyle Changes To Increase Testosterone
A simple mix-up in lifestyle can help to increase testosterone, such as:
- Maintaining a healthy weight.
- Reducing stress.
- Maintaining a healthy sleep cycle of 7-8 hours per night of uninterrupted sleep.
- Increasing the amount of sexual activity.
- Limiting exposure to xeno-estrogen chemicals found in gasoline, pesticides, plastic food storage containers, as well as some feminine perfumes and personal grooming products.
These simple changes are the perfect start on the road to higher testosterone levels, but for a real, tangible boost in testosterone, the proper diet and exercise have to be included.
Dietary Methods To Increase Testosterone
Special methods of dieting, as well as the introduction of some vitamin supplements, are crucial to reaching healthy testosterone levels, as well as maintaining it later.
Changes in diet should include:
- Protein-Rich Foods – Steak and bacon are foods that are generally considered to be manly, and for good reason. Red meats and pork are extremely high in protein, which can help build testosterone.
- Healthy Fats – While saturated and trans-fats can be detrimental to both health and testosterone levels, mono and poly-unsaturated fats from olives, nuts, peanut butter, seeds, fish, and soy can help to lower cholesterol and increase testosterone.
- Limited Sugar – Limiting sugar intake can help to increase energy, lower the risk of diabetes, and help to increase testosterone levels.
- Controlled Carbohydrates – Carbohydrates are an often demonized source of fat and poor health. Trading simple carbohydrates for complex carbohydrates in natural fruit sources can help to maintain a healthy weight and raise testosterone.
- Fasting – Picking a single day every week or two weeks to take a complete hiatus from food can help with digestion, as well as testosterone levels. Don’t overdo it, though. You aren’t on a crash diet, and too much fasting can actually decrease testosterone.
- Vitamin Supplements – Taking a daily dose of zinc, vitamin D, and fish oil can help to stimulate the production of testosterone.
As always, you should visit with your doctor or nutritionist before making any big changes in your diet to ensure that you are maintaining the peak level of health and welfare.
Exercise Programs To Increase Testosterone
The way you exercise can also affect your hormone levels dramatically. Testosterone building exercises include:
- Quick Cardio – High intensity cardio in small amounts (no more than 30 or 45 minutes a day) has been shown to increase testosterone levels.
- Strength Training – Just as testosterone can help to build muscle, building muscle can help to raise testosterone. Again, lift weights with high intensity and try not to exceed 45 minutes a day for your entire exercise regimen.
Testosterone Replacement Therapy
If the above methods are impractical for your unique situation, or you have tried them and not seen satisfying results, you may need a more direct method of building testosterone. Testosterone replacement therapy has been proven safe and effective, and new pain-free methods have increased its already intense popularity in theUnited States.
If you’re looking for a testosterone replacement clinic in Scottsdale, Arizona, contact Scottsdale Health Center today to speak with a specialist about your options.