Testosterone plays an important role in your health. For example, it contributes to muscle mass, bone density, and sexual function. While it is normal for testosterone levels to drop as you age, when testosterone levels are too low, it can have an impact on your well-being. Men with low T levels experience such symptoms as reduced sex drive, fatigue, low mood, decreased muscle mass and increased belly fat. With all this in mind, you want to make sure to do everything you can to keep your testosterone levels in a normal range. It may surprise you to learn that there are many factors that can contribute to your testosterone levels. Below, we have outlined some unexpected factors that can influence testosterone levels in your body.
Believe it or not, getting enough quality sleep at night is important for more than just looking well-rested. A study that was published by the American Medical Association states that there is a correlation between lack of sleep and depleted testosterone levels in otherwise healthy young men. There was a difference shown in as little as one week of poor sleep. As testosterone levels dropped, participants also reported lower mood. While the amount of sleep you need varies based on different factors, most adults need between seven and nine hours of sleep a night. Ensure your testosterone levels remain stable by getting enough sleep.
As if you needed more motivation to shed those few extra pounds, being overweight could be messing with your testosterone levels. Men who maintain normal weights are less likely to develop low testosterone. Recent research from the European Journal of Endocrinology showed that men who lost weight also saw higher levels of testosterone. If you are overweight, weight loss could help you with your testosterone levels, but be sure to do so safely. Follow a healthy diet and exercise regularly to maintain your weight, and consult with a physician on how to best lose weight. At Men’s Vitality Center, we have a medical weight loss management program that may be able to help.
You may be surprised to learn that zinc and testosterone levels are linked. Research suggests that zinc plays a role in regulating testosterone levels, and men with low testosterone are often zinc deficient. Get more zinc by eating zinc-rich foods such as beans, red meat, poultry, oysters, crab, nuts, lobster, and whole grains. Aim to get at least 11 mg of zinc every day.
You have probably heard all about the horrors of sugar in the news recently, and here is one more reason to cut back. It is reported that sugar can decrease testosterone levels in the blood by nearly 25 percent. The study followed participants who were pre-diabetic, diabetic, and had normal tolerance for glucose, and all saw the same effects of sugar.
Beyond being good for your mind, your overall health, and your physique, exercise can positively impact your testosterone levels. Studies show that testosterone levels in the blood increase after exercise, so men who exercise less generally have lower testosterone levels than those who exercise frequently. Prioritize exercising for 30 minutes a day to ensure your testosterone levels stay within a normal range.
Despite taking precautions with these factors, some men will still experience low testosterone. If you suspect that you may have low testosterone, come into Men’s Vitality Center in Glendale. We can test you to see if this is the case. If it is, we offer testosterone replacement therapy for men with low testosterone. We can help you feel like yourself again. Contact our testosterone replacement therapy clinic today!