6 Lifestyle Tips to Treat Low Testosterone
Have you lost the wind in your sails lately? Suspect that low T got you down? If you’re feeling tired, irritable or just not yourself, the answer might be your testosterone level. Low testosterone is a lot more common than most people think, but that doesn’t mean you should go straight to hormone treatment to put more pep in your step.
Maintaining a balanced diet and lifestyle can help improve your energy, increase your testosterone and even boost your sex drive. If you’re among the many battling low T in Austin, don’t let the T, or the lack thereof, take control. Visit Dr. Shaw at the Austin Urology Institute for an honest, upfront evaluation and some possible alternatives to hormone replacement treatment; options such as testosterone therapy in Austin, Texas. In the meantime, here are a few ways you can help your testosterone and maximize your mojo at home.
Make Sure You’re Getting Enough Vitamin D
According to a recent study, cases of low Vitamin D levels in middle-aged men were associated with low testosterone levels as well as erectile dysfunction. Supplementing your diet with foods rich in Vitamin D can help boost your energy level and potentially your testosterone level. Also, make sure to get 20 minutes of unprotected sun exposure twice a week to absorb a healthy dose of natural Vitamin D. For those battling low T in Austin, Texas, Dr. Shaw can test your blood for Vitamin D levels as well as testosterone to make sure both are healthy.
Try More Zinc in Your Diet
Although this was observed mainly in obese patients, zinc was shown to help combat high estrogen levels and boost testosterone by converting estrogen into fat cells which affect steroid-producing enzymes. A study on mice showed that zinc may be an important factor in producing testosterone, however, you should ask Austin’s own Dr. Shaw before changing your vitamin intake.
Get More Magnesium
According to the National Institutes of Health, people in the U.S. aren’t getting nearly enough magnesium in their diets. Dr. Alissa Rumsey, MS, RD, spokesperson for the Academy of Nutrition and Dietetics, states “Magnesium helps to increase testosterone levels due to magnesium blocking a protein that binds with testosterone in the blood.”
Consuming higher levels of magnesium is shown to improve testosterone levels, especially when combined with a healthy diet and regular exercise. Power foods like almonds and spinach are packed with magnesium, as well as nuts like cashews and peanuts, soy milk, shredded wheat cereal, and black beans.
Avoid Too Much Soy
Although soy-based foods like tofu, soy milk, and soybeans contain weak estrogens in the form of phytoestrogens, incorporating a moderate amount of soy-rich foods in your diet can help battle high estrogen levels. According to Dr. Jason Kovac, MD, PhD, of the Men’s Center in Indianapolis, “if you’re prone to high estrogen levels, eating moderate amounts of these foods should decrease your overall estrogen levels.”
However, there’s a very delicate balance between eating a healthy amount of soy and eating too much soy, which can have an adverse effect and actually drive up your estrogen levels. Dr. Shaw, the leader in Austin men’s health, can help test your estrogen levels as well as testosterone levels to determine if soy could be a beneficial supplement to your diet.
Learn to Love the Good Fats
In today’s food-rich culture, most Americans get plenty of fat in their diets. But it’s the right kinds of fats that can possibly improve your testosterone levels and overall health. According to Dr. Rumsey of the National Institutes of Health, “Testosterone and other sex hormones are made from components of dietary fats, so it’s important to consume at least 15 percent of your total calories from fat”.
No, that doesn’t mean the Big Mac or the Taco Supreme, but consuming moderate amounts of healthy fats like avocados, nuts, seeds, oils, oily fish, meat, eggs and full-fat dairy can help boost your testosterone.
Stress Less and Sleep More
According to Dr. Jason Kovac of the Men’s Institute in Indianapolis, insomnia, sleep apnea and the stress hormone known as cortisol are all associated with low testosterone levels. If you suffer from sleep apnea, a CPAP (Continuous Airway Pressure) treatment could greatly improve your sleep and testosterone levels. While managing your stress and regulating your sleep can be difficult, it’s crucial to moderate both in order to maintain healthy hormone levels.
While there’s no silver bullet for low testosterone, there are a wide array of factors and possible solutions that could help to raise your testosterone levels. Visit Dr. Shaw, the men’s health expert in Austin, at the Men’s Wellness Institute for a full blood evaluation to see what you can do to help improve your health, hormones and lifestyle.