What To Do About Your Low Testosterone?

What To Do About Your Low Testosterone

Every male on earth has testosterone pumping through their veins, and at some point or another, they may be dealing with low testosterone. If you see yourself in this category, it is not the end all be all for your sex life. We are here to tell you all about low testosterone, how it can impact your life, and what you can do about it.

Testosterone: A Brief Intro

Testosterone is the king of male hormones. It is a much-needed hormone that does more than one thinks. Testosterone does not just affect men as its name suggests; this hormone also has specific, meaningful roles for women as well.

You might have grown up learning that testosterone was responsible for anger and mood swings in men or a sudden onset of hair and a deepened voice. Although this is true, testosterone gets a bad name or term of “raging testosterone” in adolescents, when in reality, everyone changes- even girls. It is just a normal part of life, and they are all just doing the best they can.

How Does The Male Body Make Testosterone?

Specific cells in the male testes called Leydig cells create testosterone. The secretion of testosterone is controlled by GnRH (Gonadotropin-Releasing Hormone). The pituitary gland releases GnRH in spurts. These spurts make the Pituitary Gland release LH (Luteinizing Hormone).LH is what causes testosterone to be formed in the Leydig cells.

How Is Testosterone Regulated In The Body?

Testosterone is circulated in the body by what is called a feedback loop. Essentially this means that when the body feels that there is too much testosterone, it will stop producing it. This can happen if a man starts taking testosterone replacement therapy when it is not needed. The body is receiving additional testosterone levels synthetically, and the body will stop producing any more.

In the long run, when the man stops participating in TRT, the body can take months to start producing it again on its own. Sometimes this can leave an individual with struggles in infertility and not being able to have children right away.

Why Do You Need Testosterone?

Testosterone is responsible for many processes and functions in the male body. Young men go through puberty (thank testosterone for that) and start to develop facial hair, grow taller, have their voice change, and begin to take an interest in the opposite sex. Sex drive increases, and other body hair also develops. But testosterone is not just responsible for puberty.

This hormone also plays a significant role in bone mass, muscle growth, fat distribution, sperm production, and red blood cell growth. All of which are vital parts of human life. Testosterone is needed to survive and thrive for men and women alike.

Is It Possible To Have Too Much Testosterone?

It is indeed possible to have too much testosterone circulating in your body. The symptoms for high levels of testosterone in men are:

  • Acne
  • Fainting
  • High Blood Pressure
  • Nausea
  • Increased Body Hair
  • Erectile Dysfunction
  • Irritability
  • Depression
  • Anxiety
  • Mood Changes

Most often, levels of high Testosterone occur because of added Testosterone use. This could be from a wrong dose or wrong use of Testosterone Replacement Therapy (TRT). Maybe you touch a Testosterone gel that is not prescribed to you. A less common occurrence for high Testosterone would be tumor growth.

Is It Possible To Have Too Little Testosterone?

Just as it is possible to have too much testosterone, it is equally likely to have too little testosterone in your body as well. Certain factors can contribute to not having enough testosterone, and most of them have to do with how you take care of your body.

Aside from your day-to-day life, the number one cause for a dip in testosterone for older men will be the aging process. The body naturally ages over time, and men ages 40 and above have an increased chance of developing Low T. After 40, a man’s testosterone levels drop 1-2% every year. If you think you might also have Low T, here are five questions you can ponder to see where you stand:

  1. Do you get a consistent 7-8 hours of sleep each night?
  2. Do you eat a lot of pre-packaged or fast food?
  3. Are you over the age of 40?
  4. Do you feel increasingly exhausted?
  5. Do you notice you have gained weight recently?

If you answered no to two or more of the above questions, you have a few areas to consider as red flags. Obviously, age is not something you can change or improve, nor should you have to. But the way you take care of your body as you age is key to a good level of sexual health. Being presently aware of your day-to-day life and habits will only put you closer to a healthier you. And that means you with normal levels of testosterone.

What To Do About Your Low Testosterone

If you are concerned that you have low testosterone levels, all is not lost. You can do a few things to find out what your levels are, and if they are low, there are things you can do things to start raising them.

Make An Appointment With Your Doctor

If you feel that you are noticing some changes in your body that could be consistent with low testosterone, make an appointment with a doctor to get checked out. The doctor will want to chat with you about your sexual health, the symptoms you have experienced, and how you would like to proceed. They might also ask you to perform a physical and draw some blood work. Together, you can agree on the best way to proceed with the results you find.

Improve Your Nutrition

Believe it or not, what you eat every day has a significant impact on how your body performs. So many of the diseases and sicknesses that plague human life could be altered or deterred by taking better care of yourself. And so it is also with sexual health. Many of these disorders or conditions can be improved or avoided by healthy self-care and improved nutrition habits. Here are ten ways you can start to improve your nutrition:

  1. Limit sugar intake
  2. Decrease sugary drinks
  3. Eat when you are hungry
  4. Include protein at each meal
  5. Make your own food at home
  6. Bring your own lunch to work
  7. Eat vegetables at each meal
  8. Drink more water
  9. Take a vitamin supplement if needed
  10. Limit processed foods

Take a look at the ten ideas listed above. Are there areas you can improve? Choose one topic this week and work on that. Say you have a hard time including protein at each meal. Start by picking up a few protein options at the store for the week like Steak Kabobs or a Rotisserie Chicken are great options to start with.

Make them easy access so that when you are short on time, you can add this protein source to your meals without the extra hassle. If your food is ready to eat and easy to make, you are more likely to consume it when time is running out rather than reaching for a quick packaged snack.

There are certain foods you can eat that will also improve your testosterone. Some of them are as follows:

Egg Yolk- The yolk in eggs has been said to help testosterone flow freely in the body.

Oysters- Because of the high zinc content in oysters, it makes it a perfect boost for your testosterone.

Parsley– The compounds contained in Parsley can trigger the body to make testosterone.

Raisins- Raisins are made of Boron and Resveratrol, both associated with high testosterone.

Cabbage- The contents of cabbage make it a prime testosterone booster.

Shrimp- Shrimp is made of vitamin D, which effectively boosts testosterone levels.

Coconuts- Because of the fat content in coconuts, they are a great way to improve testosterone production.

Pumpkin Seeds- Pumpkin seeds are a great source of Zinc and Magnesium. Both are key in increasing testosterone levels.

By eating a variety of the foods listed above, you can increase your chances of developing a higher testosterone level in the body.

Implement A Consistent Exercise Routine

Exercise is yet another factor that can aid your testosterone production. Any exercise is great for the body. Although if you want to have healthy testosterone production, staying consistent will be the key.

In a study published in the World Journal of Men’s Health in May 2018, it was found that for men who had Erectile Dysfunction (ED), losing body fat and exercising consistently with aerobic exercises did have a positive impact on serum testosterone levels.

If you do not have a consistent workout regime, now is the time to start one. Just in time for the new year, set a goal for yourself to work out 3-5 consistent days each week for the year 2022. It is recommended that healthy adults get 150 minutes of moderate-intensity cardiorespiratory exercise each week. Or it is also suggested to complete 75 minutes of vigorous-intensity exercise each week or a combination of both.

Don’t forget to add in two strength days per week to do resistance training. This schedule can look like working out for 20 minutes a day for seven days a week, or you can break it up into 30-minute sessions for five days of the week. Take a look at your schedule and find a routine that best fits your lifestyle.

Now, if you are not a seasoned gym go-er or are not familiar with working out consistently, this can seem a bit overwhelming. The good news is that you do not have to start at 150 minutes each week right off the gate. It can take some time to work up to that amount of activity each week, and that is ok.

Find what works best for you, and stick to that. Start with just two to three days per week at 15 minutes each day of moderate-intensity cardiorespiratory exercise. If this feels doable and easy for you, start to up your time from there.

Some examples of moderate-intensity cardiorespiratory exercises are:

  1. Walking
  2.  Light swimming or water aerobics
  3. Tennis
  4. Leisurely biking
  5. Dancing

Some examples of vigorous-intensity exercises are:

  1. Cycling
  2. Hiking
  3. Jumping rope
  4. Running
  5. Swimming laps

Here is an example of a beginner workout schedule:

Monday:        10 minutes light warm-up/stretching

                      15 minute walk around the block

                       5 minute cool down

Tuesday:        Rest Day

Wednesday:  10 minutes light warm-up/stretching

                      15 minutes of leisurely biking with friends

                       5 minute cool down

Thursday:       Rest Day

Friday:            10 minutes light warm-up/ stretching

                       15 minutes tennis doubles
                        5 minute cool down

Saturday:        Rest Day

Sunday:           Rest Day

Here is an example of an advanced workout schedule:

Monday:          10 minutes rowing & alternating jumping jacks (60 seconds on, 30-second rest)

                        30 minutes HIIT workout of choice

                        10 minute cool down

Tuesday:          Rest Day

Wednesday: 10-minute Jog

                         30 minutes Kickboxing Cardio

                         10 minute cool down

Thursday:         10 minutes 20 high knees, 20 burpees, 10 push up

                         30-minute cycle at alternating speeds: 2 minutes steady pace, 1-minute fast pace, rest 1 minute and repeat.

Friday: 10-minute incline jog

                          30 minute HIIT workout of choice

                          10 minute cool down

Saturday: 10-minute jump squats, burpees, lunges- 1 minute on/1minute off

                          30-minute AMRAP Arms of choice

                          10 minute cool down

Sunday:            Rest Day

Visit Genesys Men’s Health

We hope you have enjoyed the information we shared with you today on what you can do about your low testosterone. At Genesys Men’s Health, we have a team of staff ready to help you on your journey to optimal health and wellness. If you have questions about your testosterone levels, come down and see us. We have an office located in Sandy, Utah. You can also give us a call at (801) 671-7456. Contact us today!

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Utah Men's Health Specialists
Genesys Men's Health Institute

7535 Union Park Ave (3rd Floor), Sandy/Midvale, Utah 84047

Phone: (844) CURE4ED