You Have Low Testosterone—Now What?

“ Low T”一词被抛弃了很多，如果您怀疑拥有它，这可能会促使您进行一些严重的生活方式改变。It’s important to see an endocrinologist or reproductive specialist to verify that your symptoms are, in fact, low T and not something else, like a pituitary gland issue, a mental health problem, or a problem with your testes, explains Barrett Cowan, M.D., co-founder and Chief Medical Officer of Posterity Health in Greenwood Village, CO. See your doctor about testing your free testosterone (a.k.a. the amount of testosterone that is available for use within the body) levels.

TheWorld Journal of Urologyfound that impaired sleep was associated with low testosterone. Here’s what you should do: “Get the same number of hours of sleep per night, with a minimum of six hours,” says S. Adam Ramin, M.D., urologist and medical director of Urology Cancer Specialists in Los Angeles.Researchshows getting five or less hours of sleep per night leads to a 10% to 15% decrease in testosterone levels, even in young, healthy men. To start improving your sleep habits, “Go to bed and wake up at the same time. This will regulate testosterone cycles,” Dr. Ramin says.

除了更多的睡眠外，您还希望更好地睡眠。如何？拉明博士说，首先，请确保您整夜睡觉。科学很清楚：整夜醒来会做的不仅仅是让您变得脾气暴躁。睡眠质量差也会弄乱您的激素。一项研究International Journal of Endocrinology发现“睡眠破坏可能导致累积的睡眠不足，导致交感神经活动增加和夜间皮质醇升高。”皮质醇被称为“胁迫激素”，高水平可以reduce testosterone。

Eating healthy is a win/win when it comes to low T. Not only will you boost your overall health, but smart eating can reduce belly fat. And when it comes to low T, reducing belly fat is the name of the game. “Men who have a lot of belly fat generally tend to have low testosterone because their naturally-made testosterone gets converted into estrogen by the adipose, or body fat,” Dr. Ramin explains. To lower your belly fat, cut back on empty carbohydrates like white bread and pasta, foods with added sugars, baked goods, and alcohol.

拉明博士说，含有适量的胆固醇和一些健康脂肪的食物，例如鸡蛋。（他解释说，饮食过低的脂肪饮食会导致睾丸激素低。）但另一方面，也不要全力以赴。拉明博士说：“不建议使用酮，因为它改变了身体的代谢。”“它不足以使一个人以正确的方式行使，这对睾丸激素很重要。”更安全的赌注？地中海饮食中含有足够的健康脂肪来支持睾丸激素水平。想尝试吗？Download the Mediterranean Diet & Meal Plan App。

Everyone lives with some level of stress; that’s totally normal. It’s whether or not you manage it that counts. “High levels of stress are associated with low testosterone levels,” Dr. Ramin explains, “which is why stress management is so important.” When you’re stressed, your body releases the hormone cortisol, which can wreak havoc on your hormonal health. The goal? Adopt a daily stress-management routine that works for you—and stick to it. Maybe it’s taking more time for yourself, limiting exposure to stressful situations, adopting a mindful meditation or yoga practice, or going for more walks in nature.

Studies have found a direct correlation between regular cardiovascular exercise and testosterone production. According to research in theThe World Journal of Men's Health, aerobic activity has a significant positive effect on testosterone levels. Dr. Ramin suggests “the elliptical, jogging, the treadmill, or anything that raises your heart rate in a sustained manner for 30 minutes per day.” That same study found that cardio is more effective than strength training for boosting T levels, so along with lifting weights, consider adding a HIIT class, jogging, or taking more daily steps at a fast pace.

如果您遇到低T症状，那么您并不孤单。与您的医生谈谈服用激素替代疗法的处方，这可以帮助提高睾丸激素水平并减轻症状。Hormone replacement therapycan be done via injection, topical preparations (like patches), pellets implanted under the skin, or intranasally (meaning you’ll stick it up your nose). There are pros and cons to replacement therapy so be sure to talk with your doctor about what is right for you.

Even though low testosterone occurs naturally in aging me, and can occur in young men as well, there is a perceived stigma attached to the idea of low T. According to the泌尿外科，“许多男人感到污名，不太可能为低性欲和勃起功能障碍寻求护理，”低睾丸激素的副产品。您不必害怕大声疾呼。与您的医生交谈，并在Facebook上寻找一个支持小组，例如Manning Up，或通过您当地的医院。