By John Andrews
Many men who have reached the prime of their life encounter insufficient testosterone levels. Commonly referred to as andropause or male menopause, low testosterone is very common and can have some unwanted effects if left untreated. A reduced body mass, weak bones, flagging libido, poor energy levels, and irritability are all signs of less than normal testosterone levels. Here are some tips that will help you to overcome testosterone deficienc.
Tips to Overcome Testosterone Deficiency
Â· Eat those greens! Get your 5 servings of fruits and vegetables every day, most importantly cruciferous veggies such as cabbages, cauliflowers, kale, and Brussels sprouts. Fats are equally important the good ones of course, like monounsaturated fats and omega-3 fatty acids that protect the heart and maintain healthy cholesterol levels. Cholesterol is required for testosterone production so if you don’t already have them, buy lean cuts of beef, poultry, eggs, salmon, tuna, walnuts, pecans, almonds, avocados, peanut and olive oil on your next trip to the supermarket.
1· Work out! Bench presses, dead lifts, rows, and squats will buff your testosterone levels.
2· Take enough rest. In fact, research says work hard, rest harder! Avoid overtraining, it’ll ruin your existing testosterone levels. Give your body enough time to recuperate and sleep for at least 8 hours a day.
3· Exercise, apart from weightlifting, also boosts testosterone levels and helps you stay in good shape. Lack of exercise leads to obesity, which is a precursor to heart disease. A few minutes of jogging, walking, swimming, or even walking will improve hormonal deficiency and strengthen the immune system.
4· Studies have proved that men who engaged in regular intercourse had higher levels of testosterone than those who did not.
5· Limit your alcohol consumption to no more than 2 glasses a day. Excess alcohol will kill your testosterone levels and cause other undesirable effects in the body.
6· Reduce stress. Anxiety and undue stress can trash your testosterone levels leaving you grumpy and depressed. Avoid stressful situations and try meditation and yoga to lessen tension and relax yourself.
Don’t ignore signs of low testosterone. See your doctor right away if you experience unexplained tiredness, low energy levels and diminishing libido. Hormonal irregularities can wreak havoc with your life if not managed on time. Declining testosterone is a condition that can be effectively managed if you follow the steps described above. Take control of your life and commit to leading a healthy and active way of life so you don’t suffer from the enervating effects of testosterone deficiency.