Testosterone is much more than something that deepens your voice and turned you into an angsty teen. In fact, it’s still one of the most important hormones in your body. From mood and energy, to strength and libido, testosterone plays a huge part in it all.
However, low testosterone is an issue a lot of men must face because of their lifestyle choices. Low mood, personal issues, weakness, and an all-round lack of energy are just some prices to pay for unbalanced hormones. Here are four things that might be harming yours.
1. You’re too stressed
We all know stress is bad for us. Yet, many men still live in a constant state of tension. Whether it’s a high-pressured workplace or busy family life, stress impacts us all.
Studies have shown that chronic levels of stress play havoc on hormone balance. More specifically, cortisol (the stress hormone) starts to outweigh testosterone by a lot, which is bad news for your health. Not only are you already stressed, but lower levels of your male sex hormone can leave you feeling moody and deflated.
Hindering T through stress can also reduce how well you sleep. As a result, you may find yourself underperforming at work, or being a less than energetic husband or father. What can you do? Look to reduce stress by finding out the causes. Wherever you can, remove these from your life, or at least turn down their significance. That might look like taking on less at work, for example, or making more time to relax and meditate.
2. Poor nutrition
Nutrition is the backbone of all health. They’re not too far from the truth when they say you are what you eat. When it comes to testosterone and other hormones, your diet is integral to how well they perform.
Poor nutrition can lead to deficiencies in certain minerals. When these become chronic, they can sometimes cause severe health complications. Fortunately, there is a way around it – eat a well-balanced diet.
Start by making sure to eat a variety of fruit and vegetables throughout the day. Testosterone, for the sake of this article, needs the likes of vitamin D, vitamin B, zinc, magnesium, and boron to flourish. That’s why so many top-tier testosterone support supplements include them in their formulas, which you can see here: https://bestsupplements2019.com/best-testosterone-boosters/
Testosterone support supplements are a handy way to ensure you’re feeding your body with the essential nutrients for masculine health. However, you can get these individual ingredients from whole foods alone. While it may be more difficult, eating a wide variety of fresh fruit, vegetables, and protein sources should have you covered.
3. Not sleeping enough
Nothing feels better than waking up from a revitalizing sleep. You feel fitter, stronger, sharper, and more alert. Some of that has to do with your regenerated testosterone levels.
Numerous studies out there have linked sleep quality closely to themale sex hormone. Good sleep is proven to benefit testosterone production, meaning it’s a priority for all men.
Furthermore, other research has shown how a bad night’s sleep, or lack thereof, can sever T levels the following day. One of these studies was carried out on healthy, young, athletic men too – something that signifies how men in their test-producing prime are at risk too.
Luckily, there are things you can do to help your hormones. Ensure you’re getting a good night’s sleep by clocking in seven to eight quality hours every night. Keep your room cool and comfortable, try to remove all un-natural light, and go to bed with a clear mind. Write down any thoughts or tasks for tomorrow and leave them outside the room. Try to turn off electronic items like cell phones and remove yourself from screens one or two hours before you hit the hay.
4. Drinking a lot of alcohol
Enjoying your favorite tipple isn’t such a bad thing. When enjoyed responsibly, alcohol can be a great way to relax, unwind, and socialize.
Chronic drinking, however, can slam the breaks on testosterone.
One study revealed that men who drank 1.75 grams of alcohol per kilogram of body weight saw their test significantly fall for as long as 12 hours after drinking. Baseline was then only achieved after around 24 hours. Other studies showed that testosterone only returned back to baseline after alcohol had been fully metabolized by the liver. Again, that’s typically a complete day later.
Men who choose to drink in excess often show signs of low testosterone. This includes, but isn’t restricted to; low sperm count, reduced libido, and sometimes testicular failure. The cause? It could be the estrogenic hops used to flavor and stabilize beer.
Scientists say that these hops can actually alter your hormone balance due to their phytoestrogen effects. Prolonged hop exposure can even lead to decreased sexual performance, gynecomastia, mood swings, and of course, low testosterone.
Protecting your testosterone doesn’t mean giving up drinking altogether, though. Being mindful about how much alcohol you consume throughout the week is an easy place to start. Considering what you drink is another smart choice too. For example, you could swap your standard IPA for a lighter beer or spirit, then save the hop-heavy treat for special occasions. It’s all about finding the right balance.
As a man, your testosterone is integral to your overall wellbeing. It’s responsible for helping to regulate mood and energy, alongside supporting libido and mental health too. On a more physical level, healthy testosterone levels are beneficial for maintaining a strong, lean body. It’s certainly one hormone that should always be a priority when you’re thinking about your health.
If you picked up any of your bad habits on this list, don’t panic. Just follow our tips to see how small, positive changes could impact your life. You can also find further testosterone support with a high-quality supplement too, many of which can be found on this list: https://bestsupplements2019.com/best-testosterone-boosters/