Many men find that later in life, generally after 30, their testosterone levels start to go down. This is partially because of age but also because of bad habits such as lack of rest, heavy drinking and stress. You can help combat this decrease in testosterone production with natural behavioral and nutritional changes.
Lose Some Weight--But Just a Little at a Time
If you can lose even a couple of pounds, you will naturally increase your testosterone level. According to University of Pittsburgh epidemiologist Joseph Zmuda, the more flab you develop, the higher your estrogen level rises. However, you don't want to lose weight too aggressively and too quickly because this can cause your testosterone production to go down substantially. So don't starve yourself, but try to lose 1 or 2 lbs. a week for a period of time.
Lift Weights
Do more weight training and difficult exercises to build up your testosterone. The straining and muscle building stimulates testosterone production. Studies show that the more intense your workout is, the higher the chance of an increase in testosterone. You might want to try the P90X workout program, which is intense yet beneficial to your goal of better hormonal balance.
Sex Helps
You should have sex more often if you are having problems with low testosterone. The more erections you have (and accompanying release), the more testosterone is produced. Try to have sex at least once or twice a day for the best results. If possible, have sex first thing in the morning to
Protein Consumption
Reduce your protein intake to about 16 percent of your daily diet. In a Pennsylvania State University study, human specialist Thomas Incledon found that an excessive level of protein in the blood negatively affects testosterone production.
Reduce Drinking Habits
Limit yourself to two or three drinks when you go out. Alcohol consumption can cause your endocrine system (the glands that regulate mood, growth, metabolism and sexual function) to slow down, which in turn reduces the amount of testosterone your testicles create.
Rest More
If you are barely getting 5 or 6 hours of sleep each night, you are not doing your hormonal processes any favors. Go to bed earlier so you can get 7 or 8 hours. That means no more late-night partying before a long day of work. When you allow your body to rest more, you help increase your testosterone level over time.
Meditate
If you are frequently in a bad mood (such as anger, sadness or frustration), this might be the cause of your hormonal problems. When stressed, your body creates cortisol, which reduces your testosterone level drastically. Do yoga or set aside about 30 minutes each day to meditate and gather yourself. The relaxation assists in testosterone production.
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