5 Key Factors to Increasing Testosterone Levels

Aging causes testosterone levels to decrease in men starting around age 30. Take control of your health by managing this natural process.

Low testosterone." You've probably heard this phrase quite often, but what does it really mean? More importantly, how do you increase testosterone?

What "low testosterone" really means

Testosterone is predominantly known as a male sex hormone, although both men and women produce it. While the male testes are responsible for most testosterone production, it's also produced in modest amounts by the adrenal glands and by women's ovaries.

The most common cause for low testosterone for both men and women is age. As we get older, our sex hormone levels naturally drop. For both men and women, this can lead to low energy, reduced sex drive, depression, difficulty sleeping, weight gain (especially undesirable increases in body fat), and osteoporosis.

Fortunately, if you're wondering how to increase testosterone, it's easier than you think.

How to increase testosterone naturally: Five key factors

• Get enough sleep

When you don't get enough sleep, you throw much of your body chemistry out of whack, including testosterone levels.

You can change that. Make sleep a priority,and aim for at least 7 to 8 hours a night. Schedule bedtime for the same time every day; supplements like melatonin or valerian root can also ease you into sleep naturally and gradually (with your doctor's approval), with no grogginess the next day.

• Keep your weight down

Keeping your weight within a healthy range through proper diet can actually boost testosterone levels. Don't starve. Your body needs adequate nutrition and calories to build all-important muscle mass. Instead, choose a healthy diet that focuses on whole grains, lean meats, fresh fruits and vegetables, and healthy fats, and minimize your intake of simple carbohydrates like sugar and "junk food." Indulge only modestly in alcohol if you choose.

• Get some exercise

Did you know that the more active you are, the more often your brain sends out the message that your body needs testosterone? If you're wondering how to increase testosterone naturally, this is one of the best ways to do it. If you spend most of your time sitting or being a couch potato, your body will adapt to the fact that you don't need as much testosterone to build bone and muscle tissue – and will produce less. Reverse sedentary habits, and you'll start producing more.

If you haven't been active for a while, start modestly with 10 to 20 minutes of brisk walking. Include some light weight training with small hand-held weights or elastic bands. And don't overdo it – overworking muscles beyond your current level of ability can actually lower, not raise, testosterone levels. Take it slow to build muscles and endurance slowly and gradually, and your testosterone levels will improve.

• Watch your stress

Your body has a natural "fight or flight" reaction when you experience stress. In our modern lives today, this doesn't just happen during instances of actual danger, as was historically true. Instead, it's a chronic condition. Unfortunately, constant stress keeps levels of the stress hormone cortisol elevated, and that leads to weight gain and a drop in testosterone.

To take control of your stress, set a regular schedule. Cut back on work as you need to so that your workdays are no more than 10 hours long, and spend at least two hours a day doing something that's actually fun or relaxing, like listening to music or reading.

• Take a look at your medications

Many medications, such as opioids for pain, can cause drops in testosterone. Don't stop taking any of them without your doctor's consent, but do go over them with your doctor and ask how to increase testosterone just by making substitutions or adjustments.

If you're looking for a more immediate solution to your symptoms, take our Low-T Symptom Assessment to see where you stand. Our simple questionnaire will gauge your symptoms on a scale of 0-4 and advise you on what steps you can take to increase your testosterone levels.

Normalized Testosterone Levels Linked to Fewer Heart Attacks, Strokes

Men with low testosterone whose levels normalize with testosterone replacement therapy (TRT) may enjoy lower risks of heart attack, stroke, and early death, a new study suggests. The research provides valuable information amid recent studies that found increased cardiovascular risks for particular TRT users. Following the concerning findings, the FDA issued a safety alert.

For the study, investigators led by Rajat Barua, MD, from the VA Medical Center in Kansas City, Mo., examined the medical records of 83,010 male veterans with low total testosterone levels confirmed by repeat testing. They defined low testosterone as the lower limit of normal reported on laboratory tests to avoid an arbitrary cutoff and to reduce disparities in ranges used by various reporting units. Importantly, the men had no history of myocardial infarction or ischemic stroke.

The researchers categorized the men into 3 groups according to whether they received a TRT prescription (injection, gel, or patch). Group 1 received TRT and subsequently saw normalization of their testosterone levels (confirmed by repeat testing). Group 2 took TRT but experienced no such normalization. And group 3 did not receive TRT. The investigators used propensity score matching to account for covariates, such as age, body mass index, diabetes, hypertension, coronary artery disease, and use of aspirin or statins.

Men who took TRT and also saw their levels normalize (group 1) had lower risks of all-cause mortality (56%), myocardial infarction (24%), and ischemic stroke (36%) compared with men who did not take TRT (group 3) after an average 6.2 years of follow up, the investigators reported in the European Heart Journal.

Similarly, men with normalized testosterone levels (group 1) fared better than those who took TRT but failed to see normalization of testosterone (group 2). They had lower risks of early death, myocardial infarction, and ischemic stroke by 57%, 18%, and 30%, respectively. The researchers observed no difference in heart attack or stroke risk between groups 2 and 3, neither of which achieved testosterone normalization.

“It is the first study to demonstrate that significant benefit is observed only if the dose is adequate to normalize the [total testosterone] levels,” the investigators stated. “Patients who failed to achieve the therapeutic range after TRT did not see a reduction in [myocardial infarction] or stroke and had significantly less benefit on mortality.” In this study, normalization of testosterone was used as a marker of adequate therapy using TRT.

The mechanisms underlying these effects “remain speculative,” the investigators noted. Normalized testosterone levels may have beneficial effects on adipose tissue, insulin sensitivity, and lipid profiles or exert anti-inflammatory and anticoagulant effects. Conversely, adverse mechanisms that increase cardiovascular risks—such as sodium retention, congestive heart failure, increased platelet aggregation, or changes in high density lipoprotein—may account for the observed effects.

The investigators noted that off-label use of TRT remains a concern. They urge randomized controlled trials with long-term follow-up to obtain definitive conclusions. In the meantime, they point to a need for guidelines on TRT use and active surveillance of patients.

Source Sharma, R; Oni, OA; Gupta, K; et al. European Heart Journal; doi: 10.1093/eurheartj/ehv346.

Originally posted at: http://www.renalandurologynews.com/