Men vs. Testosterone
05 Feb 2016
Testosterone is a powerful hormone, with the ability to control sex drive, regulate sperm production, promote muscle mass, increase energy, and even influence human behavior.
Just as it is normal for estrogen levels to drop in women as they age, it is also common for testosterone to drop in men as they age.
The best way to check testosterone levels is a blood test, focusing on the male hormones. The clinical range for testosterone is 270-1070 ng/dL (Depending on which lab provider is used, these values may vary and be slightly different).
Men who have a lower amount of testosterone, may have health issues and/or symptoms that include:
- Depression-like symptoms and moodiness
- Loss of motivation and self confidence
- Lower energy
- Elevated risk of high blood pressure, high cholesterol, weight gain and diabetes
- Increased body fat and loss of muscle mass
- Change in sleep patterns
- Reduced sex drive (Low libido)
- Fewer spontaneous erections
- Low sperm count and motility (Infertility)
Causes of low testosterone in today’s society:
•Stress (mental, emotional and work-related)
•Foods with chemicals and estrogenic properties that suppress testosterone
•Sub quality sleep, due to electronic devices and too much on your mind
•Lack of physical activity
Foods that lower testosterone:
(Through their estrogenic properties, these foods stimulate the activity of an enzyme called, aromatase, which suppresses the production of testosterone.)
•Cow products (milk, cheese, cream and yogurt)
•Processed foods (bread, rice, pasta and cereals)
•Foods made w/ vegetable oil
•Soy-based foods (contains high amounts of phyto-estrogenic isoflavones)
•Flaxseed products ( contain lignan, which is an estrogenic compound, that lowers testosterone)
Foods that boost testosterone:
(These foods contain healthy fats that increase good cholesterol, which in turn, builds and maintains testosterone levels.)
•Cruciferous vegetables (spinach, asparagus, brussel sprouts, celery, cabbage, etc. contains indole-3-carbinol, which reduces estrogen, making testosterone more effective)
•Grass fed animal protein (beef, lamb & turkey – but consuming too much, can cause a decrease in production of testosterone)
•Salmon (preferably wild)
•Eggs (preferably organic)
•Nuts (almonds, cashews, pine nuts)
•Cold-pressed oils (coconut, olive, avocado, sunflower & walnut oil)
•Honey (contains boron)
•Herbs: Basil, cloves, ginger, nutmeg, licorice & garlic (contains allicin, which reduces cortisol, making testosterone more effective)
•Spices: cardamom & chili pepper
•Bananas (contains bromelain)
•Watermelon (contains citrulline, which is converted into arginine and increases blood flow)
•Raw oysters (contains zinc, which is vital to testosterone production)
•Oats (contains zinc and arginine)
•Citrus fruits (can increase testosterone and sperm motility)
Nutrition that increases Testosterone:
•Horny goat weed extract
•Vitamin B complex
Another natural way to aid the boosting of testosterone, is to exercise. Exercise increases endorphins, blood flow and produces hormones. The best exercises that will help to increase testosterone production, are lunges and squats.
If the natural route doesn’t seem to give you the desired result, there are medical solutions that may be effective. These can be found in the form of HCG and Testosterone injections. With therapies that are more medical than natural though, you run the risk of the body becoming more dependent on outside sources, as opposed to taking something that helps to stimulate the natural production of HCG or testosterone. Along with this, there’s also a chance that your ability to have a child may be lower.
As always, you should consult your medical primary healthcare provider for more information on this topic.
If you have any further questions or would like to make an appointment for consultation, please feel free to email me at firstname.lastname@example.org or call me at 858-523-8281.