October 1, 2014 THE VILLADOM TIMES I • Page 15 Men can naturally boost their testosterone levels Testosterone plays a vital role in men’s health. This hormone regulates the sex organs and impacts metabolism and bone loss, and low testosterone can have a neg- ative effect. According to the Urology Care Foun- dation, roughly 20 percent of men in their sixties have low testosterone, a figure that increases to 30 percent among men in their seventies. While a gradual decline in testosterone levels is part of the aging process, low testosterone can have a nega- tive impact on the body. Low testosterone levels increase body fat and reduce muscle mass, and low testosterone can even lead to depression. Difficulty concentrating is another potential side effect of low testos- terone. Men with low testosterone may also experience weakened bones, a symp- tom that could leave them more suscep- tible to osteoporosis. While there are prescription medica- tions designed to boost testosterone, low testosterone levels are often a byproduct of the lifestyle choices men make. That means men might be able to increase their testosterone levels naturally by making certain lifestyle changes. Maintain a healthy weight. Men who are obese or overweight are more susceptible to various ailments or conditions, includ- ing low testosterone. When a body is car- rying excessive weight, it secretes more aromatase, an enzyme that helps convert testosterone to estrogen, a group of hor- mones that promote the development and maintenance of female characteristics of the body. Maintaining a healthy weight is a great way to avoid the overproduction of aromatase, which can help the body main- tain adequate testosterone levels. Make time for sleep. Poor sleep habits affect many hormones in the male body, and testosterone is no exception. Men who do not get enough sleep each night may suffer from low testosterone. According to the National Sleep Foundation, sleep needs vary depending on a person’s age, but research has shown that men over the age of 18 need between seven and nine hours of sleep per night to perform at their peak. Younger men whose bodies should not yet be experiencing the grad- ual decline of testosterone levels common to aging should examine their sleeping habits if their testosterone levels have started to decline. The solution could be as simple as getting more sleep. Get off the couch. Men who live sed- entary lifestyles could be suffering from low testosterone because they are spend- ing too much time on the couch. Testos- terone adapts to the body’s needs, so a man who is not active is unknowingly let- ting his body tell his brain that it does not need as much testosterone to build mus- cles and bones. More active men’s bodies are sending a signal to the brain that the body needs more testosterone. Therefore, adopting a more active lifestyle can help men naturally restore their testosterone levels. Work to reduce stress. Men who are overly stressed may also suffer from low testosterone. That is because the body responds to stress by producing more of the hormone cortisol. The more cortisol the body produces, the less capable it is of producing testosterone. Men who work long hours might want to cut back on their work schedules, while those whose stress comes from other sources might want to find ways to more effectively manage that stress. Low testosterone affects millions of men across the globe. While lower testos- terone is often a byproduct of aging, many men could be making lifestyle choices that are negatively affecting their testos- terone levels.