Stay Fit
Belly fat and obesity are testosterone killers.
One study proved that obese teenage boys have up to fifty percent less
testosterone than their healthy coeval. One reason for this may be that fat
cells have more aromatic, an enzyme that turns testosterone to estrogen.
Unfortunately, obesity and low testosterone
support each other, leading to a spiral of weight gain and hormone imbalance in
men. The great news is that reversing the spiral is mutually reinforcing as
well.
Get Eight Hours of Sleep
One study showed that after a week of just five
hours of sleep nightly, testosterone levels decreased 10-15%. While surviving
on only a couple of hours may sound masculine to some, it’s actually washing
away your most important male hormone.
Avoid Toxins That Harm The Testicles
Phthalates and parabens in personal care products
like lotions and hair conditioners, and BPA in plastic bottles and on store
receipts, are anti -androgens, meaning they harm the production and function of
many hormones including testosterone.
So, green your bathroom , use stainless-steel
water bottles, and say no to receipts at stores to prevent these chemicals.
Relax Like a Pro
Stress is a major cause of low T. Ultimately your
adrenal hormones, thyroid hormones and sex hormones are all connected in a
beautiful but complex dance.
A stress-driven phenomenon called “ cortisol steal
” can cause to a hormone imbalance where the production of testosterone is
decreased with help of cortisol. Stress also increases the production of
aromatase and 5-alpha-reductase, two enzymes that break down testosterone.
If you relax and breathe, exercise, do yoga or
otherwise boost your parasympathetic nervous system, even for just 15 minutes a
day, you give your hormone system a chance to reboot and rebalance, decreasing
cortisol and increasing testosterone.
Avoid Statins and Eat More Fish Oil
Not only do statin drugs badly impact
mitochondria, the energy powerhouses of your metabolism, they have been shown
to lower free and entire testosterone. This is most likely because cholesterol
is the forming block of all of your steroid hormones: cholesterol becomes DHEA,
which in turn becomes testosterone.
Eating more fish oil will lower inflammation
(inflammation lowers testosterone) and will also help to the production of
benificial cholesterol, the ultimate building block for T.
Take Your Vitamins Regularly
Vitamins A and E, and minerals zinc and selenium
are like fertilizer for androgen production and testicular function. While in
the modern world we may eat a lot of food, most of it is low or totally missing
these important micro nutrients.
Supplements are one aimed way to get more of these
important nutrients, or, eat more shellfish for zinc and selenium, carrots and
kale for vitamin A, and almonds and sunflower seeds for vitamin E.
Get Some Sun
The male reproductive tract is a goal for vitamin
D, and vitamin D supplementation has been shown to boost total testosterone,
bio available testosterone and free testosterone. There is an epidemic of
vitamin D deficiency in the world. If you aren't sure of your level, get
tested, and in addition to supplements, be sure to get your 15 minutes of
direct sunshine daily.
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