Testosterone levels are declining in males in the Western world; this short review suggests how men might increase their testosterone levels.
A number of myths about testosterone have been exposed in recent years. Lowered numbers of children in developed countries have caused concerns over fertility and testosterone, and the increasing levels of prostate cancer in recent years have now been shown to be linked to low testosterone rather than high testosterone as was originally suggested. Low testosterone has been linked to cancer, Alzheimer’s and type-2 diabetes.
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Don’t have fat stores. Testosterone levels start to decline in men around age 50. They become less lean and mean. But fat around the midriff, is known to be linked to an increased level of Oestradiol production even in men. And this oestrogen lowers testosterone.
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Stay clear of chemical oestrogen (Xenoestrogen). Some are regularly called ‘genderbenders’ such as chemicals found in everyday products, including some shower gels and shampoos, perfumes and sunscreens, cosmetics, cleaning agents, plastics, pharmaceuticals, and even processed foods. Common examples include phthalates, bisphenol A (BPA), polychlorinated biphenyls (PCBs), dioxins, and herbicides such as DDT and Atrazine and certain pesticides such as Chlorpyrifos.
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Go to the gym. Regular physical activity, particularly resistance training and high-intensity interval training with exercises such as squats, deadlifts, bench presses, and pull-ups are especially effective at boosting testosterone levels. in the short term. Aim for 3-4 strength training sessions per week, focusing on heavy lifting with proper form and allowing adequate recovery. Don’t overdo it though some research shows that long-duration steady-state cardio may reduce testosterone.
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Avoid EMFs. EMFs - from WiFi to living near pylons are known to damage melatonin levels, and these normally regulate human oestrogen. Turn the WiFi off at night.
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Have a regular sleeping pattern. A good night’s sleep (7-8 hours) produces melatonin and regulates oestrogen and stress hormones such as cortisol, both of which cause testosterone decline. Testosterone production peaks during REM sleep; sleeping less than 5 hours per night can reduce testosterone by 15%. Sleep in the dark, don’t look at blue light in the 3 hours before bed; and wake up to the sunshine, not your mobile phone.
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Avoid excessive sugar, processed foods, refined carbohydrates and alcohol, as these can negatively impact testosterone levels.
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Adopt a diet rich in healthy fats (fish, avocados, nuts, seeds, and grass-fed beef), Good cholesterol is linked to greater testosterone production.
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Lose weight. Combining exercise with a colourful Rainbow Diet is a good way of losing weight- research shows this can boost testosterone production by up to 30%.
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Keep cool - if you are hot down under, your testosterone production declines. Testosterone production is highly sensitive to temperature, with optimal function occurring when the testes are about 2°C cooler than the core body temperature. This temperature difference is crucial for the efficient production of both sperm and testosterone, which is why the testes are located outside the body in the scrotum.
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Natural compounds may increase testosterone - A common drug for baldness, Dutasteride, reduces an enzyme linked to prostate cancer (5-alpha reductase) and a 0.5 mg daily pill can also increase testosterone by 19-26% across a year according to research studies. It might be safer to use natural compounds that do the same - oleic acid (olives/olive oil), black cumin seed, pao pereira, saw palmetto, genistein, EGCG, chlorogenic acid, daidzein, rauwolfia vomitoria and kamfero all have research. Vitamin D, fish oils, magnesium, zinc and boron also have each been linked to increased testosterone in research. However, high iron levels and/or the herb liquorice may make matters worse.
Go To: Low Testosterone in men link to Alzheimer’s, multimorbidity and cancer