So, turn off the late night television and set a regular bed time. Sleeping for 7-8 hours is ideal. But if you are ruled by your busy schedule, try to make up for lost sleep with naps. Keep in mind, napping too late in the afternoon might affect your night's sleep.
Mediate Oestrogen Levels:
That's right, oestrogen is also found in men. Aromatase is a synthase responsible for converting testosterone to oestrogen. Fortunately, zinc inhibits aromatase, reducing testosterone's conversion into oestrogen.
Groups at risk for zinc deficiency include vegetarians and those with gastrointestinal diseases. Healthy daily levels of zinc in adults range from 8mg - 40mg. Some people may consume more than this in a single day, and medical authorities warn excessive long term zinc consumption may result in abdominal cramps and nausea. Cruciferous vegetables such as cauliflower, cabbage and broccoli contain indoles. Indoles are clinically shown to regulate harmful oestrogen levels in the body. Eating said vegetables will not only raise testosterone but a study shows high cruciferous vegetable intake is associated with decreases in prostate cancer.
There is a good chance that if you are overweight, you are crippling your testosterone production. Obese men are less likely to have normal free-testosterone concentrations.
In one study, researchers analyzed 1,849 men's free-testosterone levels. Research revealed 40% of obese non-diabetic men and 50% obese diabetic men had below-normal free testosterone concentrations. Researchers remark "Obesity is probably the condition most frequently associated with subnormal free testosterone concentrations in men." So, if you are overweight, shed some pounds. Keep eating those previously mentioned healthy cruciferous vegetables and even throw in some meat. Protein increases satiety and decreases snacking after meals.
Although found in many tasty foods, sugar can be detrimental to testosterone levels. One study perfectly illustrates sugar's negative effects: Researchers gave 74 men a sugary solution of 75g pure glucose. After ingestion, testosterone levels were measured in all test subjects. Researchers discovered, regardless of whether the men had diabetes or not, testosterone blood levels decreased as much as 25%. The study indicates insulin didn't seem to affect results, nor did other hormonal levels. If you must snack on something sugary, make it healthy. To fulfil that sugar craving, try adding 1 tablespoon peanut butter to celery sticks for under 5g carbohydrates. Or look for sugar-free confectionery.
Strength training increases testosterone levels. Testosterone levels were measured in both young (23 years) and elderly (63) test subjects prior to and after participating in resistance training during a 12-week study. According to the blood samples collected, testosterone levels increased in both groups, although the younger group experienced greater increases. Additionally, high testosterone levels and exercise synergistic-ally affect muscle size.
Optimize your workouts by doing compound exercises. Compound exercises incorporate muscle fibres from various muscle groups. Exercises include dead lift, squat and bench press. Also lift heavier weight at lower reps so more force is placed on the muscles.
There are several promising studies and hypothesis showing psychological stress may negatively affect testosterone. Though how and why stress affects testosterone is still being studied. Some claim higher stress-induced cortisol levels may be a reason, but this is subject for debate.
One study published in the Archives of General Psychiatry in 1972 shows plasma testosterone levels were lower in young men enrolled in Officer Candidate School during the early, stressful part of the course as compared with levels during the senior phase. Another study analyzed serum testosterone levels in male subjects (30-55 years) suffering from higher levels of anxiety, hostility and depression. Those subjects with higher psychological stress had lower testosterone levels than the subjects who did not. Interestingly, cortisol concentrations in both groups were the same.
Testosterone is more than just a term used by men to justify athletic prowess and manliness, it is the essential hormone in maintaining several aspects of men's health. Testosterone levels are associated with bone density, muscle strength and mass, sex drive and even fat distribution.