Testosterone is a hormone present in both men and women but, its importance in men is more talked about. Testosterone is responsible to carry out various vital changes in a male body that turn a boy into an adult. These changes include increase in muscle and bone mass, hair growth on body parts such as chest and face, growth in size of reproductive organs and, increase in drive for sex (because of which it is also informally known as male sex hormone). Therefore, considering the immense importance of this hormone in men, one can only imagine the consequences that would occur if testosterone production got hampered.
Medically speaking, it is known that production of this hormone naturally starts to reduce by 1% percent each year after a man turns 30. But for some it may become abnormally low triggering side effects such as erectile dysfunction, infertility and reduced sex drive. Fortunately though, there are several techniques that can help you stay clear of such problems that can severely damage your otherwise pleasurable and healthy sexual life. These ways include maintaining healthy diet by eating healthy fats, reducing or completely eliminating sugar consumption, consuming foods rich in amino acids, Vitamin D and zinc. Performing strength exercises and losing excess of weight are two other potential ways one can boost testosterone production. Besides, there are also several over-the-counter supplements such as the well-known Testrogain dietary supplement that can help raise levels of this potential male sex hormone.
While the solutions to boost testosterone levels are highly discussed about, daily factors that can cause the levels to drop aren’t. Following are certain such daily life mistakes that are posing a threat to your testosterone levels.
Over Consumption of Alcohol
Those who can’t do without indulging in daily heavy dose of alcohol, testosterone reduction is ought to take place. It is known that as alcohol gets into your liver, it makes compounds that inhibit release of the male sex hormone thereby, reducing its levels in the body. This eventually results in decreased muscle mass and other associated symptoms of low testosterone (Low T).
Running long distances
While short term, intense cardio exercises are known to boost testosterone levels alongside promoting body fitness, a study conducted by British Columbia University established that running for long distances can reverse this benefit. The study found out that men who ran over 40 miles per week had Low T in comparison to those who ran short distances.
Lack of sleep
If you are a fan of night outs, or, simply like enjoying staying up late to indulge in leisure activities, beware, as this is one of the major causes of low T. It is when you sleep that your body produces most of the testosterone and therefore staying up interrupts this process, causing a reduction of at least 20% to 30% in the levels.
Switching to soy from meat
One commonly adopted tip these days to stay healthy is completely cutting down on meat consumption and relying on soy consumption to derive essential proteins. Now we are not debating that it is entirely wrong but logically speaking, it may prove unhealthy for your testosterone levels. Soy is rich in plant oestrogens and when these combine with a complete lack of meat proteins, it is believed that it results in a 10% dip in the hormone production following 4 weeks of the changed diet.
Eating diet low in healthy fats
A study conducted by the UCLA showed that men who completely eliminated fat consumption and increased fibre consumption experienced a reduction of about 12% in testosterone levels. But, the advice is not to binge on burgers and pizzas all day and night and eat no veggies and fruits at all. The advice is to consume healthy fats instead of saturated or trans-fats and maintain a balance between healthy fats and fibre intake.