We need to remember to take care of ourselves in the midst of the ups and downs life has to offer and that includes men. It is estimated about 40% of men over the age of 45 have “low-T” or low Testosterone. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2948422/)
Testosterone levels in males decrease around the age of thirty and continue to decline. In fact, with the toxins in today’s world this can happen way before the age of thirty!
Testosterone is the primary male sex hormone and is responsible for more than just sex drive. This important hormone can affect mood, bone density, energy, mental alertness, red blood cell levels and an overall sense of well-being.
Here are a few natural options to combat the decrease of Testosterone, all of which aid overall health.
Lose excess weight! Avoid processed foods, limit sugar intake and watch the carbohydrates. A diet of healthy fats is important to maintain a healthy testosterone level. “Research shows that a diet with 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels.” (https://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx) Healthy fats include olive and coconut oil, avocados, real butter and raw nuts such as almonds and pecans.
To take it one step further, science shows intermittent fasting can have a powerful effect on T- levels. (https://www.anabolicbodies.com/intermittent-fasting-testosterone/) What is intermittent fasting? I love it when y’all ask questions! This type of fasting is when one avoids eating breakfast and instead chooses to eat at noon, three and six o’clock. That way, the body has time to burn and process excess fat instead of digesting food constantly.
Zinc! It’s estimated that up to 45% of adults over the age of 60 do not get the required amount of Zinc in their diet or supplements (National Institutes of Health, Office of Dietary Supplements, Zinc). Foods high in Zinc include meats, fish (wild caught please), beans, kefir and cheese. In supplement form it is recommended not to exceed 40mg a day.
Another Vitamin that is important for healthy Testosterone levels is Vitamin D. Many people are deficient in this vitamin, some say in epidemic proportions. The best way to receive D is to expose your skin (no sunscreen!) to the sun for a few minutes but it is hard to accomplish during the winter months. There are varying recommendations on the dosage of Vitamin D. I have seen anything from 600 IU daily to 8,000 IU daily for adults. I am comfortable with medium to high dosages during winter months but please discuss with your physician, Vitamin D3 is the recommended form. Some experts believe pairing Vitamin D with Vitamin K2 will help any potential Vitamin D toxicity. Vitamin D also helps prevent Cancer, Alzheimer’s and more! Also, do NOT assume these two vitamins are in your multivitamin.
Watch stress levels! When we feel under pressure our bodies release Cortisol which is a stress hormone which can block the effects of testosterone in men. Reduce stress by carving out time for a hobby, spending time in nature, playing with kids or grandkids, putting your phone down and turning the TV off for a few minutes of quiet. And, I have to agree with Dr. Axe on this:
“Write down a list of the people you need to forgive and then do so. You can do that just yourself, between you and God, or you can do that in person — but it really is important.
You can also turn to the Bible and other personal growth books, or seek out the help of a counselor or a good church. Really take care of those emotional issues, specifically resentment, unforgiveness, anger and frustration and you’ll see that’s going to really help you cleanse you and detoxify spiritually. It’s going to also help naturally raise your testosterone levels.” (https://draxe.com/natural-testosterone-boosters/)
In Holistic medicine the whole person is treated…not just the symptoms. Many times the physical symptoms are caused by emotional turmoil. Taking care of oneself includes dealing with emotions be it past or present. Please note women can have low T-levels as well.
Feel free to ask your physician to test your Testosterone (and Vitamin D) level at your next appointment. There are natural herbs and products that can help if your body needs more than what’s mentioned above.
Brooke DeLong, N.D.
