Cope With the Loss of the Male Libido
The male libido can fluctuate throughout a lifetime. Several factors may contribute to these changes, including testosterone levels. By boosting testosterone levels and production, a man can usually get his vitality and desire back. Some men opt for pills, patches or injections to help with this condition, but many experience unpleasant side effects from these types of things. Changes in diet, taking certain supplements, incorporating certain exercises and changes in daily habits can help naturally increase testosterone production to bring the libido back to a desired level.
1. Talk with your partner about your situation. The psychological aspect that goes with the loss of libido can make the issue worse if it is not discussed openly. Talking through any concerns will help both partners feel better about the situation and will open the communication to bring up any other concerns. Doing this may alleviate anything that is inhibiting sex drive from a psychological perspective.
2. Incorporate foods rich in zinc, vitamin C, vitamin A, B vitamins, vitamin E and healthy fats into the diet to help raise testosterone levels naturally. Oysters, seafood, salmon, tuna, poultry, nuts, seeds, beans, brown rice, milk, yogurt, avocados, olives, vegetable oil, canola oil and olive oil are all great choices. Raw vegetables such as broccoli, cabbage, cauliflower, kale, collard greens and Brussels sprouts are also beneficial to the cause. Avoid grapefruit and don’t overdo it on the protein, which can actually lower testosterone.
3. Take supplements of zinc, vitamin C, vitamin A, vitamin E, and a vitamin B Complex if it’s possible they are lacking in your diet. The appropriate vitamin level needed for a day is hard to acquire through food intake alone, so supplements are great additions for health maintenance.
4. Check food labels to make sure there are no steroids, pesticides or growth hormones in the things that you eat. Choose organic fruits and vegetables if possible, or at least be sure to wash produce thoroughly before eating. Naturally raised meats without the growth hormones and steroids are best. It is also a good idea to opt for food in glass containers, since plastic containers may leak into the food and adversely affect the body by blocking testosterone production.
5. Reduce body fat with exercise. Lowering calories or overall fat intake is not recommended as a means of losing body fat if you are trying to get your testosterone levels up. Heavy weightlifting alternating with cardio is a better choice. Perform exercises that incorporate several muscle groups at once, such as bench presses, back rows, squats, dips, chin-ups and military presses. Weights should be rather heavy, allowing for fewer repetitions and about three sets each. Do these heavier exercises for one to two hours, twice a week, along with three to four weekly cardio sessions. It is important to rest between the heavy weight training and to rotate muscle groups.
6. Look for ways to get aroused more frequently. If not stimulated regularly, the body accommodates by lowering testosterone production. Just getting an erection lifts levels dramatically. Morning sex is recommended because levels are higher upon waking, along with the added benefit of starting the day with a boost of energy and raising your mood.
7. Get six to eight hours of sleep. Testosterone is produced during sleep, so give the body sufficient time for rest.
8. Lower stress, control your temper and try to stay positive. These steps will keep the cortisol hormones from increasing, which will lower the production of testosterone. Take it easy on the alcohol intake as well.
9. Don’t take hot baths, spend too much time in a hot tub or wear constricting clothing that will overheat the testicles and lower testosterone levels.
10. Look on the labels of personal care products, such as shampoo, soaps and shaving creams to be certain they don’t contain parabins. These can cause all sorts of problems, including affecting hormone levels.