Maintaining Healthy Testosterone Levels in Males
One of the issues i’ve helped my male clients tackle is hormone imbalance. We always blame hormones for women’s behaviors & symptoms BUT Did you know that men & women alike can be affected by hormones?
Diet & Lifestyle is one of the main culprits for hormone imbalance. Specifically, testosterone, the male sex hormone, starts to diminish as men get older. though age is a factor in your body producing less testosterone, it can often affect men who are in their 30’s and 40’s as well.
get tested It’s important to get your testosterone levels checked by your doctor to see where your levels fall. if your results come in below levels that doctors consider normal you don’t need to worry. there are some natural ways to balance out your hormones:
first things first Let’s see what low testosterone looks like in men:
Hair loss
Fatigue
Loss in muscle mass
Low sex drive
Erectile difficulty
Increased body fat
Decreased bone mass
Reduced muscle mass & strength
Mood changes (depression, irritability, lack of focus)
Affected memory (not only age, but low testosterone can contribute to a decline in cognitive function)
before resulting to any kind of testosterone therapy (think injections, pills, and patches) here are some natural ways to restore a hormone imbalance:
Exercise often. Specifically, weight training & high intensity interval training are the most effective
Get enough sleep. This is a big one. You must aim to get enough of that high quality (REM) sleep every night.
Manage stress. Also a big one, as increased cortisol levels due to stress wreak havoc on your hormone balance. Get a massage often, meditate using apps like headspace or calm (5 min even!)
Vitamin D & Zinc. Difficult to get D from the sun if you’re inside for most of the day. Buy a supplement that contains at least 3,000 IU of vitamin D3. Zinc is also proven to boost testosterone-aim for 30 mg/day.
Minimize alcohol. You don’t need 4 fingers of scotch every night. Moderation! This one is a big culprit for decreased testosterone.
Avoid sugars & processed foods.
Loose weight. It’s a fact. Men who carry more weight, have lower T-levels. Do this by maintaining a healthy, unprocessed diet of whole foods that offer a healthful balance of fats, (good) carbs, & proteins.
Eat healthy fats. No-they don’t make you fat. They help maintain a balance of hormones involved in appetite, metabolism, & feeling full…help with T-levels! Yes! Avocado, nuts, salmon, tuna, & eggs yolks.
why low testosterone should concern you
Your hormones are involved in every aspect of your health. You need them in very specific amounts for your body to function optimally.
Hormonal imbalances may increase your risk of obesity, diabetes, heart disease and other health problems.
Despite the fact that aging and other factors are beyond your control, there are many steps you can take to help your hormones function optimally.
Consuming nutritious foods, exercising on a regular basis and engaging in other healthy behaviors can go a long way toward improving your hormonal health.
take back your manliness along with your health!