If you’re a guy and you’ve had low testosterone levels, you probably don’t go talking to your buddies about that. There are just some things men keep to themselves when shootin’ the bull with their buddies over a beer. For most men, it’s a matter of pride, since low testosterone is associated with being less masculine. And why would you bring that up around your friends?
But there are much more severe health issues associated with low testosterone than loss of pride. According to Men’s Health, low testosterone can lead to obesity, brittle bones, muscle loss, impotence or even heart attack.
So, boosting your testosterone, if needed, has many benefits: it can help build muscle and prevent loss of lean muscle mass, help prevent Alzheimer’s disease, prevent osteoporosis, and prevent type 2 diabetes. Testosterone is also good for the heart – it can help keep your blood pressure in check and reduce the risk of heart attack. Women can even benefit from testosterone as a treatment for breast cancer.
There are supplements and medical treatments to help boost testosterone, but can bring some side effects that you may want to avoid. If possible, you may want to consider boosting your testosterone naturally, which can lead to some very healthy habits and improve your overall health without the side affects.
First, you can start eating more mono-saturated fats. These Omega 3 fatty acids are found in walnuts and wild salmon and studies have shown a correlation between increased Omega 3’s and increased testosterone.
The second thing you can do is modify your diet. Cut sugary carbs and replace them with complex carbohydrates and lean protein foods (like wild salmon). Having more saturated fat can increase your estrogen levels, which can decrease your testosterone.
Next, get more exercise. And by exercise, that means lift some heavy weights. Lift weights that are too heavy to lift more than 4-6 times each set. Be sure to get enough rest after your work out. The combination of lifting heavy weights and the right amount of rest can lead to an increase in testosterone.
Remember, it’s important to talk to your doctor for professional advice if you feel like you’re having signs of declining testosterone levels and before you begin a new workout regime.