Low testosterone is one of the worst issues that a guy can face, but even women can suffer from having too little of this hormone. It is produced naturally from DHEA and helps to drive a person’s libido while helping men and women to boost muscle mass. Testosterone is even responsible for some of the hair that is on everyone’s bodies right now. For guys, however, low T levels can be a lot more serious than just not feeling like having sex at the drop of a dime.
Effects of Low Testosterone
With low levels of testosterone, guys can actually feel weak. Their muscles will feel like they are fatigued all of the time and there can even be cramping like you’d get after a long period of exercise without enough fluids. It can mimic the symptoms of some very serious diseases like multiple sclerosis or ALS and that can cause added stress to people as well.
You’re not going to be able to produce more levels of testosterone than your body can naturally produce without prescription hormone therapy, but you can max out your natural T levels with a few natural steps. This way you can make sure that you’re getting the right amount of this necessary hormone so that life can really be lived to its fullest. Let’s take a look at the ways low testosterone can be fixed naturally.
Ways to Increase Testosterone
The first step that a lot of guys need to take to fix their hormone balance is to lose weight. Even being just a couple percentage points into the overweight scale on the BMI charts can be enough to throw testosterone levels off. Once BMI levels hit 30 because of fat content on the body instead of muscle content, testosterone is even more likely to be not working as well as it should be. By losing weight, even as little as 10 pounds, many find that they begin to feel better and get a balance restored to their system.
Change Your Exercise
A lot of people do tons of cardio work or strength training every day to stay in shape. It’s true that strong is the “new thin,” but that strength comes at the price of your testosterone levels. The human body utilizes testosterone to help build the muscle mass and improve the resistance of the fibers in those muscle tissues that help provide real strength. The longer the exercise routine, the more likely that it will affect hormone levels in a negative way. Try using short, intense exercise programs that focus on high intensity efforts instead of prolong aerobics, like long jogs. The same is true with strength training. Focus on high intensity bursts using high weights and you’ll boost hormone levels. It’s not necessarily about speed to achieve high intensity. Slow movements with high weights can create high intensity workouts too.
If you’ve got low zinc levels, then you’ve got low testosterone levels. Period. The good news is that in as little as 6 weeks, higher zinc levels will help to balance out or even maximize the T levels in the human body. When taken as a supplement to the dietary changes that you may need to make sure you’re getting enough of this mineral, it can even protect against reductions of testosterone that are caused by excessive exercise.
You can get your Vitamin D from a number of different sources. It’s even in the milk that you drink! The most effective method of getting this necessary vitamin, however, is through sunlight exposure on the skin. It is essential because it helps to develop the reproductive process within guys and naturally increases T levels when there is more of it being made. Any sunlight exposure is going to be beneficial, but try to get at least 30 minutes of consistent exposure in the morning before UV rays reach their peak so you don’t have to worry so much about burning.
There are a number of natural stress reducers that can help to also boost testosterone levels. Stress creates a different kind of hormone within the body called Cortisol. This stress hormone actually blocks the positive effects of testosterone and can even create symptoms of low T even when testosterone production has been maximized. There are a number of herbs and vitamins that can help you naturally lower physical stress levels, while emotional stress can be handled with some basic coping mechanisms. Deep breaths, exercise, or even just yawning can all lead to lower overall Cortisol levels.
Any time you eat sugar, you decrease your testosterone levels. That’s because insulin actually blocks the production of the hormone. Diabetics suffer from naturally lower levels of testosterone because of this very reason! The average person eats about 4 tablespoons of sugar every day. Even reducing that by 25%, or by just three teaspoons, can help to boost overall levels of testosterone in the body. Eliminating sodas, energy drinks, and other sugary items can help as well. Go with natural sugar substitutes instead instead of artificial sweeteners to maximize your efforts in this area.
Eat Healthy Fats
Did you know that a fat free diet can be just as bad as eating too many fats? The human body even needs saturated fats in order to produce the right amount of testosterone. Most research indicates that a diet needs at least 40% of its energy from fats in foods like nuts, avocados, and even coconuts in order to produce the right amount of testosterone. Lower than that and the body just doesn’t have enough to maximize hormone production.
By focusing on these specific efforts, testosterone levels can quickly be maximized and hormone levels restored to where they should be. These efforts are more effective than adding DHEA to the body because it gives you more control over the testosterone being made. DHEA can also be turned into estrogen, and for guys that’s not such a good result if it happens. Take these steps, improve your hormone levels, and start feeling normal once again.