If you are a man and have been feeling tired and depressed for no apparent reason, and concentrating on your regular work is getting tough, even the stuff you enjoy, then you need to take care of your testosterone levels. If you are not feeling up for love, and the blues are catching up, you could probably be sure that the levels are hampering your natural joie de vivre.
Millions of men around the world suffer from this. In America alone, at least 13 million men have ‘Low-T’.
Nature ordains that testosterone levels are optimum when a man is young, and fall steadily beginning around age 30.
Besides sexual function, testosterone in the right amount is needed for strong muscles and bones. It also keeps fat evenly distributed in the body.
Low T can even up your bad or LDL cholesterol levels. Which means, it is crucial for a healthy and happy life, as it affects both our psychology and physiology.
If you have been feeling blue for no apparent reason, you could try these simple ways to boost your testosterone levels:
Get lighter, feel better
That simply means lose extra body fat, as it lowers testosterone levels. Especially if you have a paunch, it is sure sign that T levels are likely to go down faster. At least, 40 percent of obese men have low testosterone readings. But it isn’t tough to reverse it: lose weight and get the T joy back.
Cuppa of joy
Drink some coffee. Make it on the stronger side. Caffeine, which is the heart of coffee, boosts testosterone. According to a Harvard study, around five cups of coffee a day for a month increased testosterone-to-estrogen ratio in overweight men by nearly 200 per cent! While the effects are not long lasting, a cup of coffee during your breaks does not hurt as far as testosterone levels are concerned.
Vitamin D is vital
This vitamin is really a hormone. Contemporary life is such that Vit D deficiency is a major problem around the world, especially in urban settings. A three-year study of older men published in Hormone and Metabolic Research stated that men with higher levels of Vitamin D had higher levels of free testosterone. In any case, it does not do any harm to pop a Vitamin D3 pill once a month to keep your bones strong.
Take it easy
Stress is not only bad for your heart, but also causes low-T situations. When in stress, the body releases huge quantities of cortisol. Cortisol inhibits the function of testosterone and even blocks it, a University of Texas study stated. Apparently, high cortisol levels messed with the ability to reproduce.
If you are feeling low or stressed out, this is the time to hit that yoga class or go for a walk on a hill or wherever you like. A beach in South Goa is a great idea too. Or simply, meditate in your office cubicle for 15 minutes before you start work.
Sleep well, sleep enough
Sleep is the ultimate pain balm, the ultimate relief for every ailment. It is the ultimate natural drug. According to a team of Dutch researchers, older men between 64 and 74 can double their testosterone levels simply by getting a good night’s sleep. The longer you sleep, the more testosterone circulates in your blood. A University of Chicago Medical Center study stated that being sleep deprived for a week decreases testosterone levels by 15 per cent.
You gotta move it
We mean, don’t just sit on your desk. Move it, get some exercise because it boost testosterone levels appreciably. A Baylor University study found that T levels remain elevated for 48 hours after lifting weights. Another research suggested that short but intense sprints significantly increased testosterone. Try sprints that are around 10-second long, take a break and do it again. Do it about 10 times, and feel the difference. Apparently, evening workouts are best for boost testosterone levels. They can push levels by 40 per cent.
Be nutty, feel great
All nuts, like almonds, Brazil nuts, peanuts, walnuts…. All of them are great for encouraging production of testosterone. A diet high in monounsaturated fats, the kind found in nuts, push testosterone levels and make it optimum.
Nuts not only drive up testosterone, but also the amino acids in them improve blood circulation. Which is why, instead of chips or some other junk snack with your beer, try a few nuts. Or just eat them when you get a hunger pang or a food craving.
Root for your team
This might sound far-fetched but rooting for your favourite cricket team or your favourite sportsman actually increases testosterone levels by 20 per cent, a University of Utah study found. The dark side is, if your team loses your T levels go down. So, just for the sake of your health, trying supporting the winner. Funny, isn’t it? But it works.