Did you know that having stronger muscles is linked to living longer? According to research from the University of Michigan, people with low muscle strength are 50 percent more likely to die earlier than people with stronger muscle tone. Resistance exercises including weight lifting, pilates, and high intensity interval training can increase testosterone levels which support muscle tone, strength, bone density, focus, fatigue and mood.
Low vs. High T Symptoms
Symptoms of low testosterone are often subtle and vary depending on the age of the person. Common symptoms of low-T include: fatigue, difficulty concentrating, irritability or nervousness, change in sleep habits, depression or low mood, decline in sexual drive or interest, erectile dysfunction, decrease in bone mass, loss of muscle mass or muscular strength, decrease in hair density.
When testosterone levels become too high it can cause many unpleasant symptoms in both men and women. Elevated testosterone in women is associated with irregular or absent menstrual cycles, acne, increased body hair, infertility, PCOS (polycystic ovarian syndrome), and other metabolic imbalances. Elevated testosterone levels in men is associated with acne, aggressive behavior, headaches, high blood pressure, high sex drive, insomnia, prostate enlargement, infertility, low sperm count.
Blood Tests for Low T
Screening for low testosterone is done through blood and the most common tests include: free testosterone, total testosterone, bioavailable testosterone, DHEA – S (a precursor hormone to testosterone).
Lifestyle Recommendations to Support Healthy Testosterone Levels
Natural Medicine Can Optimize Testosterone Levels
Asian and American Ginseng – This prized root has been shown to increase serum testosterone levels and help our body cope with chronic stress. Ginsenosides, one of the constituents in ginseng, stimulates hormone receptors that increase T levels. Ginseng has also been shown to increase energy, improve cognition and help boost the immune system to combat infections.
Ashwagandha – Traditionally used in India, this root is often used to support the adrenal glands ability to adapt to stress. This herb also shows benefit for boosting testosterone levels. One study demonstrated that supplementing with 600mg of Ashagnandha extract for 8 weeks significantly increased both DHEA-S (a precursor to testosterone) and testosterone levels.
Boron – With soil health declining, we don’t have much of this mineral in our diets. Boron helps ensure the conversion of testosterone into its free, bioavailable form. The bioavailable form of a hormone is typically the most active to the receptor sites on tissue. One research study showed an increase in free testosterone and a decrease in estrogen in just one week with boron supplementation.