Got Low T?

What you can do if you have Low Testosterone

It is normal for libido to lessen slightly as you age, but if there is a noticeable reduction in your libido, it may be a sign of a testosterone deficiency. While testosterone is a sex hormone, it affects much more than libido and it is important to know the other ramifications of low testosterone. Bone density, reduction in muscle mass, and fluctuations in mood are just some of the other effects of this important hormone.

Not all men with low testosterone have visible symptoms and the only way to tell for certain if you are suffering from low testosterone is to have a blood test. Your doctor can prescribe the test and, when combined with an analysis of the symptoms, will determine if treatment is needed.

However, it makes sense to look at some of the “outside” influences of lowered testosterone and see if we can make changes to help mitigate the loss.

If you are in high-stress situations (who isn’t these days), let’s look at what you can do to regain some vigor in your life.

Consider some of the following to improve low testosterone: 

  • Take supplements

Fish Oil helps support the production of healthy cholesterol, which is the building block of testosterone.

Vitamins such as A and E and minerals such as Zinc and Selenium support healthy testicular function. Almonds, raw seeds, spinach, kale, avocado, and broccoli are good sources of Vitamin E.  Sweet potatoes, carrots and dark leafy greens are good sources of Vitamin A.

  • Exercise regularly

You should exercise at least three times a week. This can take many forms; walking around the neighborhood, join a gym, do some circuit training, take aerobics classes, or do whatever will fit into your lifestyle and your abilities. But do it.

  • Take some gentle yoga classes

Yoga is everywhere now and can be found in most cities, both large and small. If you are a beginner, contact the studio (or gym) and talk to the instructors about which classes would be best for you. Many people love “restorative yoga” and that style can be a great place for beginners to start.

  • Don’t watch TV for at least one hour before you go to bed

Really. Studies have shown that watching television just before bed can disrupt sleep patterns and lack of sleep can lead to stress, which can lead to low T.

  • Practice deep breathing

Please refer to our earlier post on “Three easy chair exercises for wellness”. In that post, we explain the differences between deep and shallow breathing. Deep breathing is calming and it will slow you down, if only for a minute. The result can be a lowering of stress and an enhanced ability to cope with what is happening around you.

  • Introduce some organic foods into your diet

Many of our foods are processed and full of toxins. Over time, these can build up in the body. The result is that we become something of a walking “toxic waste dump”. The introduction of organic foods usually means that they are fresher and possibly grown locally. When possible, support your local farmer’s market and enjoy the fruits of the hard labor of your neighbors.