How men can naturally boost their testosterone

Testosterone replacement therapy (TRT) is all the rage when it comes to replacing this all-important male hormone.  When a man discovers he has low testosterone (low T) his first reaction is often to want to be given a prescription for treating this condition right away. 

The symptoms of low testosterone are enough to make any man take his chances on any possible side effects TRT may have.  The symptoms of low testosterone include:

·Increase in belly fat

·Weight gain

·Low to no sex drive

·Fatigue

·Risk of depression

·Irritability

·Mood swings

·Low energy

·Reduced bone density

·Reduced muscle mass

·Increased risk of diabetes

·Gynecomastia or breast enlargement

·Decrease in motivation or self-confidence

No man wants to have the above symptoms taking over his life and lifestyle.    

Before any man is prescribed testosterone, he needs to have his testosterone levels checked by his doctor to have a confirmed diagnosis of having low T.  Even though a man may believe the perfect solution is to automatically be started on TRT, it is not always the best thing to try first. Testosterone replacement therapy itself needs to be monitored as it can also have side effects which can include:

·Oily skin

·Sleep apnea

·Gynecomastia or breast enlargement

·May increase risk of blood clot forming in a deep vein (deep vein thrombosis)

·Possible increased risk of heart disease

All of these possible side effects from taking TRT need to be thoroughly discussed with a doctor to determine if TRT is the right treatment.

One consideration men should think about before being prescribed TRT is to look into natural ways to increase testosterone.  Here are a few natural approaches that could bring about significant benefits without the use of TRT:

·If necessary, lose weight particularly belly fat. Obesity or being overweight plays a huge role in low T.  The more weight a man gains, the lower his testosterone levels are dramatically decreased.   The fat that accumulates in the abdomen – belly fat – can secrete hormones related to heart disease and low T.  Excess body fat causes an enzyme called aromatase to convert testosterone into estrogen in the stomach. A side effect of this can result in an increase in a man’s breasts also known as gynecomastia. 

·Reduce intake of unhealthy carbohydrates that can contribute to weight gain – White bread, pizza, pasta, cookies, or cake as examples.  Eliminate added sugar and sugary beverages.  The American Heart Association recommends that a man should consume no more than 36 grams or 9 teaspoons of sugar a day. 

·Become more physically active.  It is recommended to get in at least 150 minutes a week of moderate to vigorous exercise such as jogging, brisk walking, playing tennis, taking the stairs, anything that gets you up and moving.

·Limit alcohol.  If a man is going to use alcohol he needs to drink in moderation which is defined as no more than 2 drinks a day which is equivalent to a 12-ounce beer, 5 ounces of wine, or 1.5 ounces of hard liquor.

·Reduce stress.  Stress will happen but it’s how it is handled.  Have a plan on how to handle stress as the stress hormone of cortisol will suppress the body’s ability to make testosterone. 

·Get enough sleep. Testosterone is produced during the night during the deeper phases or sleep or REM sleep.  Men who are sleep-deprived are also going to be testosterone-deprived as well. Most adults require between 6-8 hours of sleep each night. 

·Avoid opioid pain killers.  One known side effect of this medication is disruption of normal hormone functioning including lowering testosterone production.

·Increase intake of zinc, vitamin D and healthy fats.  Zinc is very important for testosterone production.  Include foods rich in this mineral such as meats, nuts, and fish. 

Vitamin D can naturally help keep testosterone levels where they should be.  The sun is our main natural source of the sunshine vitamin but foods sources that contain it include salmon, egg yolks, milk, and tuna.  A vitamin D supplement of 1,000-2,000 International Units (IU) a day would also be advisable.

Healthy fats are necessary for making testosterone.  These all-important fats are found in foods such as olive oil, nuts, seeds, grass-fed beef, and avocados.