Have you noticed your libido isn’t what it used to be? Do you see the signs of low testosterone levels? Rest assure you’re not alone. Studies show 4 out of 10 men over the age of 45 have low testosterone.
Though this is sometimes considered an embarrassing, or taboo topic, it doesn’t have to be. If you’re looking to restore your sex drive and low T levels, there are a number of ways available.
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Why does this happen?
Understanding why your libido or testosterone is low or declining is one of the first steps to figuring how what is the best way to get it back up. Common signs to watch out for are the loss of body hair, smaller, testicles, hot flashes, irritable moods, and less interest in sex.
There can be many reasons for the decline including, physical reason, psychological reasons, or because of medication use. If you can pinpoint which one or combinations of these are causing low testosterone, you can take the first step in correcting and reversing this.
What is the cause?
- Too much or too little exercise
- Alcohol use
- Vitamin deficiency
Not being in good shape, whether from too little exercise, too many drinks, or not getting enough vitamins can have a significant impact on your body. We all know drinking too much can make it difficult to get and maintain an erection, and smoking lowers your libido, sperm count, and damages cells that create testosterone.
- Relationship problems
All of the above reasons could lead to lower libido and desire to have sex. If you don’t feel close to your partner or are not happy with yourself, it can be difficult to want to be intimate. Many people work in high-stress environments, which can be difficult to leave at the office and out of the bedroom. Stress and depression also can lead to medication, which seen below, can lower your sex drive and testosterone levels.
- Hair Loss
- High blood pressure
Of course, if you need to take the medications, there might be little option for reducing the effect they have on your t levels. However, if there are other things you can do besides taking medication, such as exercising, for reducing blood pressure, you might be able to reduce your medicine intake and help your libido at the same time.
Who is affected?
You’re not alone. That is one of the most important things to remember. Low libido and low testosterone is a growing, common, problem for men over 35. In a study, it shows that 1 in every 4 men over 30 has low testosterone.
What you can do about it?
Extra weight messes with your hormones. As we age, our metabolism slows down, so it makes sense why it is common for men above their 40s to experience changes in their libido and T levels. Having extra fat in your body can trigger the brain to turn some of the aromatase, male hormones, into estrogen. The increase in estrogen signals to your brain to produce less and less testosterone. The lower production of testosterone and higher levels of estrogen continues in a cycle and is one of the reasons why some men have larger breasts, or man boobs.
Weight and self-confidence go hand in hand. By losing weight, you also boost your confidence, self-esteem, and sex drive.
Critical for testosterone production. A proper diet is the best source of zinc. Increase your intake of raw cheese, beans, yogurt, and raw milk. Keep in mind that overcooking food, which many people have a habit of doing, reduces the nutrients in them. Zinc supplements are also popular. The recommended dosage is less than 40 mg per day.
Exercise also improve sleep and the creation of testosterone producing hormones. High-intensity exercises, which target in building muscle mass, shocks your body into think you need more testosterone to keep up with this new level of intense workouts. After your body normalizes to this shock, you can still reap the benefits of exercise by keeping up the aerobic exercises.
Optimize vitamin D levels
Get yourself out into the sun. With today’s work hours, many people find themselves constantly in the office, working late hours, or generally just spending less and less time outside. Vitamin D is one of the most important vitamins when it comes to stable testosterone levels, so take a break and soak up some sunshine.
Get more sleep
A study by University of Chicago endocrinologist, Eve Van Cauter, showed that men subject to sleep apnea or less than 5 hours of sleep per night, showed a 15 percent drop in testosterone compared to a control group.
When you are stressed, your body produced more cortisol and norepinephrine, stress hormones, which negatively affects the production of testosterone producing hormones. Chronic stress isn’t just bad for your T levels but also have serious negative long-term effects.
Common stress reduction methods include meditation, laughter, prayer, and yoga. It may sound odd, but just practicing deep breathing helps reduce stress. By focusing on your breathing, you are forcing your body to stop and concentrate on an activity, and this subconsciously signals your body to slow down.
Eat healthy fats
The Journal of Applied Physiology found that diets with higher amounts of monounsaturated and saturated fats correspond with increased testosterone levels.
This means you get to enjoy olive oil, almonds, avocados, egg yolk, raw cheese and dark chocolate without any guilt.
I saved the best for last. Now, this is method has more of a psychological effect than a biological one, but a there is a study that shows that eating more chocolate results in an aphrodisiac and mood lifting effects. This, in turn, may increase your desire for sex.
Talk to your doctor
If you have tried some or all of the above methods and are still having issues, don’t be ashamed to talk to a physician. They’ve seen and heard it all and are one of your best resources. They are the best people to talk to if you are considering more aggressive measure such as testosterone replacement therapy, supplements, patches, gels, or injections.
Why this is important
Even if you’re not immediately concerned with your lower than average libido or testosterone levels, it might still be worth looking into. Testosterone plays a major role in boosting muscle, burning body fat, increasing your mood, sleep, and feeling more energetic. It has also been known to increase the risk of obesity, diabetes, and reduce physical mobility and performance.
As you can see, there is lots you can do to restore your vigor. Depending on your circumstance and what is right for you, there should be an option for you.
Many people are tempted to go for the quick fix by taking erectile dysfunction medications like Levitra, Viagra or Cialis. While these might be a quick fix for getting and keep erections, they won’t restore your sex drive or the underlying reasons for low T levels.
Ageless Male can help you coping with these issues.