Low testosterone levels? Here’s how to get it back up.

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In men, testosterone levels peak in their late teens and early twenties, as shown in the chart below, published in PloS One magazine . After this peak, testosterone declines about 1-2% per year . By the age of 45, about one-third of men have testosterone levels that are considered below normal, although what is called “normal” is a source of controversy in the scientific community.

How do you know if your testosterone levels are low?

The only way to find out is to go see a doctor who will tell you, after a blood test, if you are suffering from male hypogonadism . Symptoms of this condition include low sex drive, erectile dysfunction, depression or other mood changes, fatigue, loss of muscle strength, and loss of memory or concentration. It is possible that several blood tests are necessary, knowing that the testosterone level fluctuates during the day. A normal level is between 300 and 1000 ng/dl, while the average is around 600

Given to the right person, testosterone can be a huge help,” said Alex Pastuszak, MD, urologist, and assistant professor at the University of Utah, on the podcast “Who Cares About Men’s Health? ” » . If you decide, in consultation with your doctor, that treatment is necessary, there are several options available, including a testosterone supplement in the form of an injection, cream or tablet, but also drugs called “human chorionic gonadotropic hormones” or Clomid, which stimulate the production of testosterone.

Consult this list of possible symptoms and try to make your own diagnosis. If it’s not a drop in testosterone, what could it be? It could be an unsuitable diet or a lack of exercise. It should also be known that a supplemental testosterone contribution can be prescribed, for a short period, to get a patient out of his lethargy. Once it is active again and full of energy, taking the supplement should be discontinued, explains Alex Pastuszak.

Both of these situations lend themselves to an alternative to testosterone supplementation for some people: lifestyle changes. Indeed, many things can be put in place on a daily basis to improve testosterone levels, and thus feel better.

Fill up on good fats

Several studies have shown a positive relationship between the consumption of good fats and the production of testosterone. Thus, men whose diet is low in fat have lower testosterone levels compared to those who consume a lot. This was discovered by British researchers . Specifically, omega-3 polyunsaturated fatty acids are good for testosterone levels, while trans fatty acids are bad for hormone levels, explains a study published in the Asian Journal of Andrology . So be sure to include it in your dietfatty fish (salmon, sardines, mackerel), seeds and nuts (walnuts, cashews, chia seeds, flax seeds), olive oil, and certain rich foods like eggs and yogurt, to name a few. To avoid trans fatty acids, limit your intake of fried or highly processed foods .

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Improve your body composition

It seems that having more body fat can lower testosterone levels. In a study carried out in South Korea, researchers found that “body and visceral fat show marginally significant negative correlations with serum total testosterone levels.” Put simply, this means that the presence of these two types of fat is associated with lower testosterone levels. And since low testosterone levels are also linked to erectile dysfunction, it’s possible that new exercise habits and a reduction in body fat can give men more energy. In this context, favor cardio, which will promote cardiovascular fitness and reduce fat mass. So get into an activity like running, cycling, or rowing. HIIT can also be very interesting for boosting testosterone levels.Endocrine Connections . Better yet: vary the pleasures! This will limit the risk of injury and prevent you from getting tired.

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