Testosterone is the hormone responsible for both libido and sexual stamina. Low testosterone affects at least 13.8 million men, with a significant number of those being men in their 30s. In addition to affecting quality of sexual intercourse low testosterone triggers: emotional withdrawal, lack of motivation, aggression, personality changes, and anxiety. Overall health is dramatically reduced by low testosterone and puts men at an increased risk for developing: cardiovascular disease, diabetes and bone fractures. Low testosterone can even influence length of life in men. Studies show that men with testosterone deficiency had around an 80% higher mortality rate than men with normal levels of testosterone.
Lifestyle Suggestions for Improving Testosterone Levels
Maintain Healthy Weight
- Studies show a strong correlation between obesity and low levels of testosterone. A recent study revealed that obese teenage boys suffer around 50 percent less testosterone than their non-obese peers. Researcher’s state this is caused by fat cells which contain high levels of aromatase; a crucial enzyme required for healthy levels of essential hormones.
- Studies have proven that inadequate amounts of restful sleep trigger the body to decrease production of testosterone. One study showed that a mere week of only sleeping five hours of sleep caused a 10 -15 percent drop in production of testosterone. 10-15%.
High levels of daily stress result in lower testosterone levels. Libido is controlled by the interworking of the adrenal hormones, thyroid hormones and sex hormones. Cortisol Steal is a stress induced phenomenon that leads to a hormonal imbalance where the production of testosterone is decreased and the production of cortisol is increased. Studies show stress increases the production of two enzymes that break down testosterone: aromatase and 5-alpha-reductase.
Fish Oil or Fatty Amino Acids
Incorporating fish oil into a daily diet with result in reduced inflammation (inflammation lowers testosterone) and supports: healthy cholesterol levels and reduces sex-hormone binding. Globulin is a protein that carries testosterone throughout the body or more commonly known as simply sex-hormone binding. Reduced production of Globulin results in an increased amount of un-attached testosterone.
Vitamins A and E and minerals such as zinc and selenium are proven to aid testosterone production and enhance testicular function. The daily diet of most Americans typically is severely lacking numerous important micronutrients. Supplements are an effective and cheap method for incorporating more of these critical nutrients into daily diet.