Male Hormonal Cycles

5 Things You Need to Know About the Male Hormonal Cycle

Anouare Abdou
November 8, 2022

This article is a repost which originally appeared on AskMen.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Early testing can help identify low testosterone.

‧ Unknown to many, men also have hormonal cycles.

‧ There is a correlation with optimal health and well being and optimal hormone levels.

‧ Testosterone is a stress resistance hormone.

When you hear the words “hormonal cycle,” the menstrual cycle might come to mind. You may be aware that women ovulate or have periods, for example. But men have cycles too — and it’s important to understand yours.

“Many men have little understanding of their hormonal cycle and are often dismissive of the impact it can have on both body and mind. Although most men know that hormones play a massive role in regulating sex drive and libido, the effects of the male hormonal cycles are often overlooked,” according to Dr Chia Tan, founder of Harley St M.D., a clinic that provides testosterone replacement therapy and a range of men’s health tests and treatments.

“Optimal testosterone and hormone levels help create the best version of ourselves. We feel youthful, energic, vibrant, and capable of making quick cognitive decisions. We recover quickly after exercising, keep belly fat at bay, and have a passionate libido as well as the ability to gain and maintain a strong erection,” says Ross Tomkins, co-founder of a men’s hormonal health clinic called Alphagenix.

From the impact of your lifestyle on your hormones to the effects of low testosterone, here are five things you need to know about the male hormonal cycle.

How Often Does the Male Hormone Cycle Reset?

While the average menstrual cycle lasts 28 days, the male hormonal cycle is actually built around the typical workday and resets within a 24-hour time span.

“Testosterone levels are elevated in the morning, reduce slightly in the afternoon, and are lowest late at night,” says Tan. “This basically means men tend to have more energy in the morning and afternoon, the natural time of the day when they would have been out hunting, which is when motivation, assertiveness and strength are needed the most.”

Can You Use Your Hormonal Cycle to Your Advantage?

You can therefore use that knowledge to your advantage. For example, Tomkins suggests working out or doing your most important work tasks first thing in the day to benefit from the surge of testosterone you experience in the morning. Your testosterone levels will start to decrease around lunchtime, so the period of time before that is prime time for being productive.

How Important is Testosterone?

You’ve gathered that testosterone plays a crucial role in your hormonal cycle. Its impact cannot be understated. Common signs of low testosterone levels include reduced sex drive and difficulty getting erections, fatigue, increased body fat, and mood swings, according to Tan.

Testosterone is not only responsible for your sex drive. It plays a big role in how you deal with stress and how efficient your metabolism is. “Testosterone is a stress hormone, it helps us resist stress. Low testosterone therefore often is linked with low mood, low motivation, and low vigor in life. Body fat distribution may change and one may find it harder to maintain lean muscle mass and easier to gain body fat due to a reduction in metabolism,” adds Tan.

Can Men Go Through Early Andropause?

You should also be aware of the fact that men experience the equivalent of menopause — andropause. And it can happen earlier than normal. For instance, Tomkins was diagnosed with low levels of testosterone in his early thirties, which led him to embark on a wellness journey.

Although men will always produce testosterone, they reach peak levels of the hormone in early adulthood. As they age, their testosterone levels decrease. “In some cases, these symptoms can be reported as early as in their late 30s or early 40s, but the majority of men may only start to notice it in their 50s or 60s,” says Tan.

How Does Lifestyle Affect Your Hormones?

Keep in mind that it’s not all luck and genetics. Your habits can have a huge impact on your hormonal cycle. “It’s really important to realize that this cycle is easily disrupted by poor lifestyle choices including poor diet, alcohol, smoking, no exercise and lack of quality sleep,” says Tomkins.

“If you recognize any symptoms I would start by looking at your diet, lifestyle and sleep. If these are all good, consider speaking to a specialist or at least taking a blood test to check biomarkers,” he recommends.

That being said, a blood test might not tell the full story, so trusting yourself and your awareness of your body is key. “Being within the normal range may not be sufficient for optimal well-being. The normal range determined by a laboratory takes no account of symptoms and is derived purely based on a statistical calculation of standard deviation and normal distribution curve,” says Tan.

What Can You Do to Address Low Testosterone?

If you do get diagnosed with low testosterone or embark on a journey to optimize your hormones, there are things you can do in conjunction with lifestyle changes.

Tomkins says that he now feels stronger and fitter than in his twenties after changing his diet and starting Testosterone replacement therapy (TRT). TRT is designed to bring back hormone levels to a healthy range by giving the body testosterone until symptoms start to reverse. “Restoring testosterone levels to an optimal level will significantly improve a man’s quality of life,” says Tan.

However, you’ll want to find experienced and knowledgeable doctors who will be able to diagnose you and create a personalized treatment plan. “Good TRT requires regular monitoring and tweaking, as all men are different,” adds Tan. “Everyone has a different height, body mass, and physical activity level, therefore treatment needs to be bespoke and individualized to make sure you get the best out of it.”

Men Should Check Their Testosterone Levels by Age 30, Urologist Says

Men should know their testosterone levels by age 30 to prevent health issues like weight gain and muscle loss, says top urologist

Gabby Landsverk
Oct 11, 2022, 12:31 PM

This article is a repost which originally appeared on INSIDER.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Early testing can help identify low testosterone.

‧ Low testosterone levels can cause side effects ranging from low libido and mood to muscle loss.

‧ A urologist said more men should get tested so their doctors can see how their hormone levels change over time.

‧ There is some evidence that higher testosterone levels may prevent illness like prostate cancer, not increase the risk.

Testosterone is a crucial hormone for men’s health, and a top urologist says more men should know their levels earlier in life.

Low testosterone can cause loss of energy, muscle, and libido, and can contribute to chronic illnesses such as heart disease, diabetes, and obesity, according to research.

But diagnosing low testosterone can be tricky, because natural testosterone levels can vary.

If you don’t already know your baseline, and you start experiencing these symptoms, you may not be able to trust the results of a testosterone test, said Dr. Ananias C. Diokno, former chief medical officer and chair of urology at Beaumont Hospital, Royal Oak.

“If you ask men what their testosterone levels are, they’ll scratch their heads. They don’t know and doctors aren’t testing for this. You should know what your level is by the time you hit 30 to 35,” Diokno told Insider.

What we think of as ‘normal’ testosterone, and why it’s not a perfect barometer

Testing for low testosterone is simple, using a blood test.

In healthy men, testosterone levels can range between 260 nanograms per deciliter (ng/dL) and more than 900 ng/dL, depending on age.

Low testosterone is typically defined as less than 250-300 ng/dL, according to the Cleveland Clinic.

However, since natural testosterone levels can vary widely, Diokno said many men can be misdiagnosed for hormone deficiencies.

For example, a person with testosterone levels of 400 or 500 ng/dL won’t be diagnosed with low testosterone because it’s higher than the defined standard, but if his initial levels were 700 or higher, the drop is significant and may warrant treatment.

“Many practitioners close their minds. Someone may be having symptoms but according to the guidelines, does not have low testosterone. It’s frustrating among men and among doctors who can’t help them,” Diokno said.

One solution is more routine hormone testing so men can establish what a healthy baseline looks like for them, similar to other markers of health like cholesterol, blood pressure, and blood sugar, Diokno said.

Low testosterone can cause low energy, low libido, and loss of muscle

Over time, men’s testosterone levels dwindle as a common side effect of aging. However, younger men can also have low testosterone, causing them to experience similar symptoms to much older men.

Telltale symptoms of low testosterone can be mental, physical, and emotional, including:

‧ Decreased sex drive

‧ Brain fog

‧ Depression and mood changes

‧ Fatigue

‧ Difficulty building or maintaining muscle

“The lower the testosterone, the more symptoms,” Diokno said.

Testosterone therapy may not be as risky as previously believed

For men who have had sudden dips in hormone levels, testosterone therapy can help restore quality of life, energy, and libido, Diokno said.

Previously, testosterone therapy has been carefully regulated, in part because high testosterone has been linked to a higher risk of prostate cancer in some studies.

Diokno said the opposite may be true, according to some observational studies, and healthy testosterone levels may protect prostate health.

Loss of muscle linked to low testosterone can cause other problems, too, including a decreased metabolism that can lead to weight gain and associated health issues.

Available evidence suggests that testosterone therapy, done correctly and with medical supervision, is a safe and effective way to raise hormone levels, and more research is needed to see who could benefit, Diokno said.

“It’s a Pandora’s Box, I think there are many questions that are still unanswered,” he said.

How to Increase Testosterone: A Guide

Medically Reviewed By Kelly Wood, MD
— Written By Dr Christopher Oseh Updated on August 15, 2022

This article is a repost which originally appeared on healthgrades.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Testosterone controls a number of physiological functions in adult males.

· Older males typically experience a reduction in testosterone levels due to a number of factors.

· There are many ways to naturally increase testosterone levels.

There are different interventions to increase testosterone. Testosterone naturally reduces in males as they grow older. Individuals with low testosterone may notice symptoms such as decreased sexual drive and unusual tiredness.

Read on to learn more about the treatment methods and natural remedies that could boost your blood testosterone level.

What is testosterone?

Testosterone is a male sex hormone produced in the testis — the male reproductive organ. Testosterone binds to albumin and sex hormone binding globulin as it circulates in the blood, while some exist in an unbound form. Regulatory hormones in the pituitary gland regulate the production of testosterone.

Testosterone production starts from the seventh week of gestation in a male embryo. The amount gradually rises and helps in the development of the male genitals in utero. A few months after birth, the blood concentration of testosterone in male infants drops and peaks again at puberty.

The liver, prostate, and reproductive tissues contain an enzyme called 5α reductase, which converts testosterone to its metabolite — dihydrotestosterone.

Testosterone and dihydrotestosterone are responsible for the development of male sexual characteristics.

Testosterone controls physiologic functions in adult males, such as:

‧ sexual drive
‧ muscular tone
‧ sperm production
‧ red blood cells

Adult males may notice a decline in these functions when their testosterone level drops.

What are the symptoms of low testosterone in males?

Symptoms of low testosterone levels are nonspecific. However, if you have low testosterone, sexual and nonsexual symptoms may manifest.

Here are some sexual symptoms you could notice:

‧ decreased sexual desire or libido
‧ reduced frequency or rigidity of nocturnal erections
‧ erectile dysfunction

Nonsexual symptoms include:

‧ unexplained fatigue
‧ decreased energy
‧ difficulty concentrating
‧ decreased sense of well-being
‧ depressed mood

These symptoms alone are not adequate to diagnose low testosterone. Your doctor will typically conduct a physical examination and order some investigations to identify the possible causes of low testosterone levels.

Low testosterone causes vary depending on the age of the individual. For instance, genetic and acquired conditions that affect the testis may lead to low testosterone levels in young males.

In addition to medical conditions affecting the testis, older males typically experience a natural reduction in blood testosterone. This is due to the gradual decline in regulatory hormones that influence testosterone production.

The combination of your clinical history and investigation findings is essential in diagnosing low testosterone.

However, if you experience any of these symptoms, contact your doctor.

How can doctors help increase testosterone?

After confirmation of low testosterone, your doctor will typically initiate a treatment called testosterone replacement therapy (TRT). TRT involves administering testosterone medication to boost testosterone concentration in your blood.

Testosterone medication exists in various preparations. Your doctor will generally carry out a clinical assessment to identify the most effective type of medication for your individual needs, best formulation, or route of delivery for you.

Oral testosterone replacement therapy

This type of medication involves the oral intake of testosterone capsules to boost the blood testosterone level. However, as a result of low absorption and liver toxicity, doctors do not typically prescribe testosterone capsules to individuals with low testosterone.

Buccal testosterone replacement therapy

Buccal testosterone preparations have adhesive features that enable adhesion to the gums in the mouth. After dissolving in the gums, the blood vessels in the gums absorb the medication. This allows the medication to bypass the liver and the gastrointestinal tract.

Because of the above characteristics, buccal testosterone formulations are generally more tolerable than oral capsules.

Nasal testosterone replacement therapy

This form of TRT involves self-administering nasal pumps to administer intranasal testosterone gel into the nasal cavity. The blood vessels in the nasal mucous membrane absorb the nasal gel into the systemic circulation. Some individuals who use Intranasal testosterone may have side effects, such as:

‧ sinusitis
‧ nasal discomfort
‧ rhinitis
‧ nose bleeds

If you use intranasal testosterone and you experience any of these symptoms, contact your doctor.

Intramuscular testosterone replacement therapy

This type of medication entails injecting oil suspensions of testosterone into the muscles. Your doctor may prescribe long-acting intramuscular testosterone preparations for weekly injections. This ensures convenience and also improves compliance and adherence to therapy.

Transdermal testosterone replacement therapy

This form of TRT involves administering transdermal testosterone gels or patches over the skin. Your doctor will typically apply transdermal patches or gels on the skin where the blood vessels absorb it.

These areas generally include:

‧ surfaces of your abdomen
‧ upper arm
‧ thigh

To reduce the onset of local skin irritations, rotate the skin area where you apply the transdermal gels or patches.

Contraindications to testosterone replacement therapy

Though testosterone replacement therapy is effective, it is not suitable for some individuals. Some contraindications to TRT include:

‧ hematocrit above 48%
‧ prostate cancer
‧ uncontrolled heart failure
‧ a recent episode of myocardial infarction or cerebrovascular accident
‧ untreated obstructive sleep apnea
‧ fertility planning in males
‧ elevated PSA above 4 ng/mL

How can you naturally increase testosterone?

A 2018 study showed that eating foods rich in specific vitamins and minerals can maintain testosterone. However, it may not be possible to increase it without medical intervention. Here are some foods and supplements that can support the blood testosterone level.

Natural cocoa products

Natural cocoa products such as cocoa powder contain flavonoids — plant-based antioxidants with potent anti-inflammatory properties. These flavonoids promote the formation of steroids required for testosterone production and support the testicular cells.

A few studies reveal that flavonoids facilitate the process of testosterone production in the testis.

Magnesium-rich foods

A 2011 study suggested that magnesium increases insulin-like growth factor 1, which stimulates the process essential for testosterone formation. Intake of some fruits such as avocados or leafy vegetables, which are sources of magnesium, may maintain your testosterone level.

Selenium foods

Animal and human studies of selenium demonstrate its potential benefits and support in the male reproductive system. Selenium has strong antioxidant properties that promote male fertility. However, more clinical studies are essential to show its potential benefits in humans.

Herbal extracts

Certain herbs may support the production of testosterone. A 2020 research review revealed that some leaf and root herbal extracts positively affected testosterone concentrations in male study respondents.

However, as a result of dosage variations and safety concerns, further studies are critical in establishing the efficacy of these herbal extracts.

Reduce alcohol intake

Frequent consumption of alcohol adversely impacts testosterone production in multiple ways. Firstly, a high intake of alcohol disrupts the balance in the pituitary hormones that regulate testosterone production.

Also, a high concentration of alcohol in the blood may cause damage to the testosterone-producing glands and cells in the testis.

Studies with male rats showed that chronic alcohol intake negatively impacted their overall fertility and the structures in their reproductive tracts.

Therefore, reducing your quantity and frequency of alcohol intake can have a positive reproductive health impact.

Summary

Testosterone is a male steroid hormone produced in the testis. In older males, blood testosterone levels typically drop naturally. However, young adult males may have low testosterone levels if they have medical conditions that damage the testosterone-secreting glands in the testis.

You may notice symptoms of low testosterone levels such as decreased sexual desire or libido, erectile dysfunction, unexplained fatigue, and reduced energy.

Even though intake of certain fruits like natural cocoa products or some herbal extracts may maintain testosterone levels, testosterone replacement therapies are typically the most effective treatment for low testosterone.

Contact your doctor for clinical evaluation and to discuss the most appropriate TRT intervention for you.

Sources:

1. Cohen, J., et al. (2020). Low testosterone in adolescents & young adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6966696/
2. Emanuele, M. A., et al. (n.d). Alcohol and the male reproductive system. https://pubs.niaaa.nih.gov/publications/arh25-4/282-287.htm
3. Hu, T-Y., et al. (2018). Testosterone-associated dietary pattern predicts low testosterone levels and hypogonadism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266690/
4. Maggio, M., et al. (2011). Magnesium and anabolic hormones in older men. https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2605.2011.01193.x
5. Martin, L. J., et al. (2020). Improvement of testicular steroidogenesis using flavonoids and isoflavonoids for prevention of late-onset male hypogonadism. https://www.mdpi.com/2076-3921/9/3/237
6. McBride, J. A., et al. (2015). Testosterone deficiency in the aging male. https://journals.sagepub.com/doi/10.1177/1756287215612961
7. Shoskes, J. J., et al. (2016). Pharmacology of testosterone replacement therapy preparations. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5182226/
8. Smith, S. J., et al. (2020). Examining the effects of herbs on testosterone concentrations in men: A systematic review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8166567/
9. Testosterone and aging: Clinical research and directions. (2004). https://www.ncbi.nlm.nih.gov/books/NBK216164/
10. Qazi, I. H., et al. (2019). Role of selenium and selenoproteins in male reproductive function: A review of past and present evidences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719970/

 

Can Specific Foods or Diets Boost Your Testosterone Levels?

Can Specific Foods or Diets Boost Your Testosterone Levels?

What you eat or drink may affect levels of the male sex hormone, but whether a diet can increase libido or energy depends on many things.

By Randi Hutter Epstein, M.D.

Published Nov. 2, 2021Updated Nov. 3, 2021

This article is a repost which originally appeared on The New York Times

Edited for content.

Can I increase my testosterone levels through the foods I eat? And if so, which foods or diets work best?

Many men, particularly as they age, are concerned about their levels of testosterone, the male sex hormone touted to build muscle, sex drive and vigor. But individual foods are unlikely to have an impact on testosterone levels — though drinking excessive amounts of alcohol might. If you are overweight, altering your diet to lose weight may help, since carrying excess pounds is a common cause of low testosterone. But in terms of specific foods or diets, any uptick you achieve may not have a noticeable impact on libido, energy or muscle mass.

“If someone was not overweight, I wouldn’t put them on a specific diet to raise testosterone based on the data we have now,” said Alexander Pastuszak, an assistant professor of urology and surgery at the University of Utah in Salt Lake City, who co-authored a review on alternatives to testosterone therapy.

In men, normal testosterone levels range from 300 to 1,000 nanograms per deciliter of blood. Ups and downs within that normal range are unlikely to have any impact on sex drive or vitality. Only when levels consistently drop below 300 points — as confirmed in two blood tests by an accredited laboratory — are symptoms like low libido, erectile dysfunction, fatigue, low mood or loss of muscle mass likely to appear, a medical condition known as hypogonadism.

Starting at around age 40, men’s testosterone levels start to decline by about 1 percent per year. But the drop can vary tremendously, with some older men maintaining levels similar to healthy young men. The trajectory of falling testosterone is steeper among men who gain a lot of weight, said Dr. Shalender Bhasin, professor of medicine at Harvard and the director of the Research Program in Men’s Health: Aging and Metabolism at Brigham and Women’s Hospital.

Studies on foods or diets and testosterone levels have generally been small and the findings far from conclusive. A recent British review that pooled data from 206 volunteers, for example, found that men on high-fat diets had testosterone levels that were about 60 points higher, on average, than men on low-fat diets. Men who followed a vegetarian diet tended to have the lowest levels of testosterone, about 150 points lower, on average, than those following a high-fat, meat-based diet. Still, Joseph Whittaker, the lead investigator and a nutritionist at the University of Worcester in Britain, said he would not recommend a man increase the fats in his diet unless he had low testosterone levels and symptoms of low T and was already restricting fats.

Another study in the Journal of Strength and Conditioning Research tested two styles of diets in 25 fit men between the ages of 18 and 30. Calories consumed were the same, but one group ate a high-fat, very-low-carb, ketogenic-style diet, consisting of 75 percent of calories from fats, 5 percent from carbohydrates and 20 percent from protein. Men in the other group ate a more traditional Western style, low-fat diet, containing 25 percent of calories from fats, 55 percent from carbohydrates and 20 percent from protein. After 10 weeks of eating the high-fat diet, testosterone increased by 118 points, on average, while after the low-fat diet, levels declined by about 36 points.

Similarly, a study of 3,000 men found that those who reported eating a low-fat diet had slightly lower testosterone levels — about 30 points lower — than men who ate higher-fat diets. But none of the men had low testosterone.

“The moral is that healthy men who are of normal weight with no significant comorbidities are unlikely to benefit from restrictive diets,” said Dr. Richard J. Fantus, one of the study’s authors and a urologist at NorthShore University HealthSystem in Evanston, Ill.

Diet studies are complicated, because changing one component of the diet, such as fat intake, alters so many other things, such as the amount of carbohydrates, protein and micronutrients consumed. It’s unclear which component of the diet may have prompted the hormonal changes, Dr. Bhasin said. Furthermore, testosterone levels may also be shaped by how much a person sleeps, or whether they are jet-lagged, or if they are eating most of their calories at night or in small meals throughout the day.

Dr. Faysal Yafi, chief of the division of Men’s Health and Reconstructive Urology at the University of California, Irvine, says his patients who opt to follow specific diets tend to start exercising more and drinking less alcohol, all of which can raise testosterone levels. He suspects any links between diet and testosterone may be the result of an overall healthier lifestyle.

Some men worry that eating lots of soy foods may cause their testosterone levels to fall, because soy is rich in isoflavones, which mimic the structure of estrogen. But the evidence doesn’t support their concerns, even if men eat foods like miso, tofu or soy milk at every meal. (Doctors did report one anecdotal case in which a 19-year-old man with Type 1 diabetes who followed a vegan diet containing 360 milligrams of soy isoflavones daily — nine times higher than a typical Japanese diet, and 100 times higher than the typical American diet — developed low testosterone levels along with low libido and fatigue. His symptoms improved when he stopped eating the soy-heavy, vegan diet.)

Long-term alcohol abuse lowers testosterone by damaging cells in both the testes, which make testosterone, and the liver, which alters testosterone metabolism. But binge drinking every now and then does not appear to have much of an impact — it lowers testosterone for only about 30 minutes, according to one study, after which levels bounce back to baseline.

Obese men who have low levels of testosterone can increase levels by cutting calories and losing weight — the type of diet does not matter, studies suggest. On the opposite extreme, Dr. Bhasin said he is seeing an increasing number of men at his clinic who have body dysmorphic issues and are suffering from low libido and fatigue. Strict calorie restriction, exercising intensely and being chronically stressed can all cause testosterone levels to plummet and are likely to blame, he said.

The bottom line is that for otherwise healthy men who are following a reasonably healthy lifestyle, fiddling with specific foods or the composition of the diet is not likely to make much of a difference on the testosterone score card. As Dr. Fantus of NorthShore University put it: “I don’t think there is a way to game the system to get really large increases by changing the diet.”

Correction: 

An earlier version of this article incorrectly stated that men who ate low-fat diets tended to have higher testosterone levels. Men who ate high-fat diets tended to have the higher T levels.

The article also referred to a 19-year-old man with low testosterone levels who was eating a diet containing 360 milligrams of soy daily; his diet actually contained 360 milligrams of soy isoflavones.

 

Testosterone Levels: Can Specific Foods or Diets Boost Them?

Can Specific Foods or Diets Boost Your Testosterone Levels?

What you eat or drink may affect levels of the male sex hormone, but whether a diet can increase libido or energy depends on many things.

By Randi Hutter Epstein, M.D.

Nov. 2, 2021 Updated 12:15 p.m. ET

This article is a repost which originally appeared on The New York Times

Edited for content.

Can I increase my testosterone levels through the foods I eat? And if so, which foods or diets work best?

Many men, particularly as they age, are concerned about their levels of testosterone, the male sex hormone touted to build muscle, sex drive and vigor. But individual foods are unlikely to have an impact on testosterone levels — though drinking excessive amounts of alcohol might. If you are overweight, altering your diet to lose weight may help, since carrying excess pounds is a common cause of low testosterone. But in terms of specific foods or diets, any uptick you achieve may not have a noticeable impact on libido, energy or muscle mass.

“If someone was not overweight, I wouldn’t put them on a specific diet to raise testosterone based on the data we have now,” said Alexander Pastuszak, an assistant professor of urology and surgery at the University of Utah in Salt Lake City, who co-authored a review on alternatives to testosterone therapy.

In men, normal testosterone levels range from 300 to 1,000 nanograms per deciliter of blood. Ups and downs within that normal range are unlikely to have any impact on sex drive or vitality. Only when levels consistently drop below 300 points — as confirmed in two blood tests by an accredited laboratory — are symptoms like low libido, erectile dysfunction, fatigue, low mood or loss of muscle mass likely to appear, a medical condition known as hypogonadism.

Starting at around age 40, men’s testosterone levels start to decline by about 1 percent per year. But the drop can vary tremendously, with some older men maintaining levels similar to healthy young men. The trajectory of falling testosterone is steeper among men who gain a lot of weight, said Dr. Shalender Bhasin, professor of medicine at Harvard and the director of the Research Program in Men’s Health: Aging and Metabolism at Brigham and Women’s Hospital.

Studies on foods or diets and testosterone levels have generally been small and the findings far from conclusive. A recent British review that pooled data from 206 volunteers, for example, found that men on low-fat diets had testosterone levels that were about 60 points higher, on average, than men on high-fat diets. Men who followed a vegetarian diet tended to have the lowest levels of testosterone, about 150 points lower, on average, than those following a high-fat, meat-based diet. Still, Joseph Whittaker, the lead investigator and a nutritionist at the University of Worcester in Britain, said he would not recommend a man increase the fats in his diet unless he had low testosterone levels and symptoms of low T and was already restricting fats.

Another study in the Journal of Strength and Conditioning Research tested two styles of diets in 25 fit men between the ages of 18 and 30. Calories consumed were the same, but one group ate a high-fat, very-low-carb, ketogenic-style diet, consisting of 75 percent of calories from fats, 5 percent from carbohydrates and 20 percent from protein. Men in the other group ate a more traditional Western style, low-fat diet, containing 25 percent of calories from fats, 55 percent from carbohydrates and 20 percent from protein. After 10 weeks of eating the high-fat diet, testosterone increased by 118 points, on average, while after the low-fat diet, levels declined by about 36 points

Similarly, a study of 3,000 men found that those who reported eating a low-fat diet had slightly lower testosterone levels — about 30 points lower — than men who ate higher-fat diets. But none of the men had low testosterone.

“The moral is that healthy men who are of normal weight with no significant comorbidities are unlikely to benefit from restrictive diets,” said Dr. Richard J. Fantus, one of the study’s authors and a urologist at NorthShore University HealthSystem in Evanston, Ill.

Diet studies are complicated, because changing one component of the diet, such as fat intake, alters so many other things, such as the amount of carbohydrates, protein and micronutrients consumed. It’s unclear which component of the diet may have prompted the hormonal changes, Dr. Bhasin said. Furthermore, testosterone levels may also be shaped by how much a person sleeps, or whether they are jet-lagged, or if they are eating most of their calories at night or in small meals throughout the day.

Dr. Faysal Yafi, chief of the division of Men’s Health and Reconstructive Urology at the University of California, Irvine, says his patients who opt to follow specific diets tend to start exercising more and drinking less alcohol, all of which can raise testosterone levels. He suspects any links between diet and testosterone may be the result of an overall healthier lifestyle.

Some men worry that eating lots of soy foods may cause their testosterone levels to fall, because soy is rich in isoflavones, which mimic the structure of estrogen. But the evidence doesn’t support their concerns, even if men eat foods like miso, tofu or soy milk at every meal. (Doctors did report one anecdotal case in which a 19-year-old man with Type 1 diabetes who followed a vegan diet containing 360 milligrams of soy daily — nine times higher than a typical Japanese diet, and 100 times higher than the typical American diet — developed low testosterone levels along with low libido and fatigue. His symptoms improved when he stopped eating the soy-heavy, vegan diet.)

Long-term alcohol abuse lowers testosterone by damaging cells in both the testes, which make testosterone, and the liver, which alters testosterone metabolism. But binge drinking every now and then does not appear to have much of an impact — it lowers testosterone for only about 30 minutes, according to one study, after which levels bounce back to baseline.

Obese men who have low levels of testosterone can increase levels by cutting calories and losing weight — the type of diet does not matter, studies suggest. On the opposite extreme, Dr. Bhasin said he is seeing an increasing number of men at his clinic who have body dysmorphic issues and are suffering from low libido and fatigue. Strict calorie restriction, exercising intensely and being chronically stressed can all cause testosterone levels to plummet and are likely to blame, he said.

The bottom line is that for otherwise healthy men who are following a reasonably healthy lifestyle, fiddling with specific foods or the composition of the diet is not likely to make much of a difference on the testosterone score card. As Dr. Fantus of NorthShore University put it: “I don’t think there is a way to game the system to get really large increases by changing the diet.”

 

Aloe for Male Enhancement: Is It Safe and Does It Work?

Aloe for Male Enhancement: Is It Safe and Does It Work?

Medically reviewed by Joseph Brito III, MD — Written by Rachael Zimlich on June 7, 2021

This article is a repost which originally appeared on Healthline

Edited for content.

Aloe vera can be found in many products. It can help boost the moisture content of your skin and even help heal burns and other wounds.

While it may seem like something of a miracle product, it can’t help with everything. In fact, you may want to be cautious before applying it everywhere — including your genitalia.

Keep reading to find out how aloe vera can be used for sexual health and when to avoid it.

What is male enhancement?

Male enhancement is a general phrase used to describe any efforts to improve the appearance, size, or function of genitalia — specifically the penis.

Some common enhancement strategies include:

  • stretches and exercises
  • topical or oral medications and herbal remedies
  • pumps
  • clamps and rings
  • surgery
  • grooming techniques

The goal of these strategies is to increase the size or appearance of the penis, improve erection strength and duration, or resolve ejaculation issues.

In some cases, male enhancement aims to treat erectile dysfunction (ED). This term typically refers to the inability to have or maintain an erection, but there can be varying levels of ED. In many cases, there’s another root issue, like cardiovascular disease or a medication side effect.

Improvement of ED is commonly pursued either for sexual pleasure or fertility purposes. Treatments should be designed based on the goal in mind.

Talk with a doctor about your specific symptoms and goals before beginning any new therapies or medications.

Does research support the use of topical aloe vera for male enhancement?

The use of aloe vera for general health and skin care is fairly common. However, you may be wondering if it could be used for male enhancement.

Most herbal or plant remedies are based in cultural practices, but there’s not a lot of clinical research on some claims of aloe vera benefits, like male enhancement.

Some studies have been done with animals, but the results were generally inconclusive. If anything, some of these studies raised concern about the use of aloe vera for sexual health benefits.

Here’s a breakdown of some relevant research in this area:

  • In a 2011 animal study, topical aloe vera reduced sperm concentration and quality.
  • A 2014 study showed possible benefits to sperm health and hormone levels in mice that received injections of an aloe vera compound.
  • A 2015 study showed that that aloe vera may potentially harm fertility in male rats.
  • There have been reports of libido enhancement with aloe use, but results may vary based on the specific form of aloe.

If you’re concerned about ED or another sexual health issue, talk with a healthcare professional. They can help guide you toward the right treatment for your situation.

Other natural treatments for male enhancement

There are many natural remedies you can try if you’re interested in male enhancement. However, you should always discuss any supplements you’re considering with a doctor first.

Several herbal remedies that have shown promising effects on male sexual health and performance include:

  • L-arginine
  • panax ginseng
  • L-citrulline
  • L-carnitine
  • gingko biloba

Other ways to improve your sexual health and performance include focusing on an overall healthy lifestyle, including:

  • staying active and exercising
  • eating a healthy diet
  • reducing stress
  • avoiding alcohol and other drugs
  • spending time outdoors

While regular exercise and a healthy diet are always good choices, talk with your doctor before starting any new therapies or supplements for male enhancement.

How is aloe vera used?

Aloe vera has been used on the skin and in the body for thousands of years. It can be found in all kinds of products — from juices to lotions.

Oral use of aloe vera usually comes in a pill form or as liquid extract or juice that you can drink. It’s thought to help with the following conditions:

  • obesity
  • diabetes
  • hepatitis
  • inflammatory bowel disease

However, there isn’t enough data to determine if oral aloe is effective for improving these conditions.

Evidence on the benefits of topical use — such as a gel, ointment, or lotion — is clearer, demonstrating that aloe can be helpful in treating:

  • acne
  • lichen planus
  • oral submucous fibrosis
  • burning mouth syndrome
  • burns
  • scabies
  • skin toxicity due to radiation

While aloe vera is generally considered safe, be sure to check the ingredients of the specific product you’re using.

Some oral aloe products may contain additional compounds that could result in side effects or interact with other medications. Even topical products may be mixed with alcohol compounds or other ingredients that can cause irritation.

Are there any possible side effects?

Aloe vera is widely used as both a topical and oral supplement. However, there have been some side effects linked to aloe vera use — either orally or topically — including:

  • liver problems
  • skin irritation
  • stomach pain or cramps
  • diarrhea
  • electrolyte imbalances

To avoid side effects, read the label of the product you’re using to understand all the ingredients it contains. You should also check for safety statements on the label.

For topical uses, it’s also a good idea to do a patch test by applying a small amount of product to an area of skin to test for sensitivity or irritation before applying liberally. This is particularly important when it comes to applying topicals, like aloe vera, to sensitive skin areas, like your genitalia.

The bottom line

There isn’t much evidence showing that aloe vera helps improve the size of your penis or your sexual performance.

However, if you decide to try it as a topical or oral supplement for enhancement, be sure to check the product’s safety, like performing a skin patch test before widespread application.

Always talk with your doctor or another healthcare professional about any supplements you plan on taking and your reason for taking them. They may be able to help treat the source of any sexual health problems you’re facing.

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. (Alprazolam)

Sexercise: What is it? Benefits, exercises to try, and more

The benefits of sexercise and how to practice it

Medically reviewed by Janet Brito, Ph.D., LCSW, CST — Written by Zawn Villines on December 13, 2020

This article is a repost which originally appeared on MEDICALNEWSTODAY

Edited for content

Sexercise is exercise to improve sexual performance and function, which may make sex more satisfying for a person and their partner or partners.

Celebrity trainer Jason Rosell coined the term sexercise, using it for a specific set of practices to improve a person’s sexual experience.

Physical fitness can affect sexuality by making sex easier and more comfortable, reducing the risk of erectile dysfunction (ED) and arousal issues, and helping people feel more confident in their bodies.

Exercise may also reduce the risk of chronic illnesses, such as diabetes, that can cause sexual issues.

A person may use the term sexercise to refer to a wide range of activities, while any exercise specifically to improve sex counts as sexercise.

Benefits of sexual activity for health

Healthful, consensual sexual activity of all varieties can improve health.

Some benefits of sex include:

  • Better heart health: Sex involves exercise, which can improve heart health by lowering blood pressure and decreasing the risk of heart disease. A 2020 study found that, following a heart attack, people who had sex more than once per week had a 27% reduction in their risk of dying.
  • A healthier immune system: Regular sex may boost immunity, reducing a person’s risk of acquiring infections and certain illnesses.
  • Better emotional health: Sex – and the exercise that sex involves – may reduce the risk of depression and anxiety.
  • Better self-esteem: People who have satisfying sex may feel good about themselves.
  • Healthy relationships: A strong, healthy sexual connection with a partner may improve the relationship.
  • Better sleep: Sex may help some people fall asleep faster.
  • Stress management: Sex can be a suitable self-care tool that helps relieve stress.

It is important to note that sex in itself does not necessarily improve health.

Non-consensual, painful, or unpleasant sex may cause severe emotional distress, physical injuries, and other health issues.

Benefits of fitness for sexual performance

Exercise can improve sexual performance in many ways:

  • Reducing ED: In people with penises, regular exercise – especially aerobic exercise such as running or walking – may reduce ED. A 2017 meta-analysis found moderate to high-intensity aerobic exercise provided optimal benefits.
  • Counteracting side effects of certain antidepressants on the libido: A 2013 study of females taking antidepressants found that exercising right before sex improved both arousal and global sexual function.
  • Exercise may reduce the risk of chronic medical conditions: These conditions can interfere with sexual performance. For example, diabetes has links with ED, arousal disorders, and some other sexual issues.
  • Improving sexual function: Certain exercises may strengthen the pelvic floor muscles, which a person uses during sex. Kegel exercises can help a person orgasm more easily and help with urine leakage and incontinence.
  • Increasing endurance and strength: This may make certain positions and types of sex easier. More endurance may help a person be less tired during prolonged sex sessions.

Exercises to improve sexual performance

Three categories of exercise can help improve sexual performance:

Aerobic exercise

Aerobic exercise increases the heart rate. It can help a person maintain a moderate weight, improve blood pressure, boost overall physical fitness, and may help with ED and general sexual performance. Some exercises to try include:

  • Swimming: Offers an intense but low-impact workout for people with joint or muscle pain.
  • Walking: An ideal starting exercise for people who struggle with more intense workouts.
  • Intense aerobic exercise: Includes running or jogging, jumping rope, skiing, and using a stair-climber machine.

Pelvic floor exercises

Pelvic floor exercises strengthen the pelvic floor – a group of muscles that support the bladder. These muscles also contract during an orgasm. Try the following to work them:

  • Performing Kegels:
    • Locate the right muscles when urinating.
    • Stop passing urine mid-flow for a few seconds, then start again.
    • Repeat a few times daily.
    • Next, try tensing and releasing the same muscles used to stop urinating several times per day.
    • Work up to tensing the muscles for longer: 5 seconds, 10 seconds, 30 seconds, or longer.
  • Exercising the multifidus of the pelvic floor:
    • Lie on the stomach, face down, with the forehead in the hands.
    • Lift the pelvis slightly back to point the tailbone toward the ceiling.
    • Hold for 5–10 seconds, working up to three sets of 10 repetitions.
  • Performing squats: Squats help strengthen the body, and in high repetitions, they can provide an intense cardio workout. They also help strengthen the abs and pelvic floor. Not everyone can do a squat at first. Try squatting down as much as possible without bending the back or taking the heels off the floor, then build up to deeper squats.

Strength and flexibility training

Improving general strength and flexibility may make certain sexual positions easier and more comfortable. Some options include:

  • Yoga and pilates: Both focus activities on improving flexibility and functional movement. People can even adapt some yoga positions into sex positions.
  • Lifting weights: Try lifting weights to improve the strength of various muscles and muscle groups. For example, a person who wants to lift their partner might try bench presses and other exercises that strengthen the upper body.
  • Bodyweight exercises: A person does not need weights to strengthen their muscles. Bodyweight exercises, such as leg raises, knee tucks, and squats strengthen the core, lower body, and pelvic floor. Pushups, pullups, and dips target the upper body, potentially making certain positions easier.

Sex positions that couples can use as exercise

Every sex position may present an opportunity for exercise if it meets one of two conditions:

  • The speed and intensity of the sexual activity are intense enough to elevate the heart rate.
  • The activity is physically challenging. For example, it requires stretching or involves a person lifting additional weight.

Some examples of specific positions that might help sexual partners get a workout include:

  • Positions that require a partner to fully or partially lift another: For example, a person who wraps their legs around a partner while the partner holds them in a standing position requires both partners to bear extra weight.
  • Positions that increase physical intensity and encourage partners to move more: For example, if a person is up against the wall with their legs wrapped around their partner, and the other partner is holding them, the couple is both supporting weights. They may also have to move more to increase stimulation and adjust the position.
  • Positions that encourage gentle stretching: It is important not to force the body into an uncomfortable position. However, extending the legs over a partner’s shoulders or getting into yoga-like positions may increase the challenge of sexual activity.

Summary

Exercise is great for overall health, including sexual health.

For most people, exercise is a safe way to improve well-being and sexual performance.

However, those who do not exercise should talk with a doctor before beginning a new fitness routine.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

10 Natural Ways to Boost Your Libido

Boost Your Libido with These 10 Natural Tips

Medically reviewed by University of Illinois — Written by Alexia Severson — Updated on May 11, 2019

This article is a repost which originally appeared on Healthline

Edited for content

The natural approach

Looking to spice up your sex life? There are a variety of things you can do in your everyday life that can help boost your libido and enhance your sex life.

1. Try eating certain fruits

Little evidence supports the effectiveness of certain foods, but there’s no harm in experimenting.

Figs, bananas, and avocados, for example, are considered libido-boosting foods, known as aphrodisiacs.

But these foods also provide important vitamins and minerals that can increase blood flow to the genitals and promote a healthy sex life.

2. Try eating chocolate

Throughout history, chocolate has been a symbol of desire. Not just because of its delicious taste, but because of its power to improve sexual pleasure.

According to one study, chocolate promotes the release of phenylethylamine and serotonin into your body. This can produce some aphrodisiac and mood-lifting effects.

According to another study, the effects of chocolate on sexuality are probably more psychological than biological.

3. Take your daily herbs

Next time you decide to sit down for a romantic dinner, add a little basil or garlic to your dish. The smell of basil stimulates the senses. Garlic contains high levels of allicin, and increases blood flow.

These effects may help men with erectile dysfunction.

Ginkgo bilobaTrusted Source, an extract derived from the leaf of the Chinese ginkgo tree, is another herb found to treat antidepressant-induced sexual dysfunction.

4. Take a tip from Africa

Yohimbine, an alkaloid found in the bark of the West African evergreen, has been known to work as a natural Viagra.

Some studies suggest that Yohimbine bark can help you maintain an erection. It will also enhance the quality of an erection. However, researchers say there is no natural equivalent to match Viagra.

5. Boost your self-confidence

The way you feel about your body affects the way you feel about sex. An unhealthy diet and lack of exercise may cause you to have a poor self-image. These things can discourage you from having and enjoying sex.

You can boost your self-esteem and your sex drive by shifting the focus from your flaws to your attributes. You can also focus on the pleasure experienced during sex.

6. Stick to one glass of wine

Two glasses of wine might be one too many. Drinking one glass of wine can put you at ease and increase your interest in becoming intimate. But too much alcohol can ruin your ability to perform by affecting erectile function. Too much alcohol can also inhibit your ability to orgasm.

7. Take time to meditate and relieve stress

No matter how healthy you are, being stressed out is going to affect your sex drive. Women are particularly susceptible to the effects stress can have on one’s sex life.

Men, on the other hand, sometimes use sex to relieve stress. And sometimes differences in the approach to sex may cause conflict.

To relieve stress, participate in sports activities, practice tai chi, or take a yoga class.

8. Get plenty of sleep

Those with a hectic lifestyle don’t always have the time to get the right amount of sleep. Being busy also makes it difficult to make time for sex.

People who balance work with caring for aging parents or young children are often left exhausted, which can lead to a reduced sex drive.

Boost your energy and sex drive by taking naps when you can and eating a healthy diet high in protein and low in carbohydrates.

9. Keep your relationship in check

After you’ve had an argument with your partner, chances are you’re not in the mood to have sex. For women, sensing emotional closeness is important to sexual intimacy. That means unresolved conflicts can affect your sexual relationship.

Communication is essential for building trust. It’s important to prevent resentments from building up.

Consult a doctor

Even if you’re taking a natural approach to boosting your sex drive, it still might be a good idea to talk with your doctor. They can help you identify underlying problems.

Your doctor may suggest some strategies for enhancing sexual health.

These may include communicating with your partner, making healthy lifestyle choices, and treating underlying medical conditions. Knowing the root of the problem affecting your sex life will make it easier to find a solution.

10. Trial and error

There are a variety of different approaches that may enhance your sex drive naturally. However, it’s important to remember that every couple is different. It may take a little experimentation to find out what works best for you.

If you do decide to turn to prescription drugs, remember that desire is at the core of sex. It’s important to remember that a little blue pill may not be the answer if emotional issues are affecting your libido.

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Get back in sexual sync

Get back in sexual sync

Here’s how to regain romantic rhythm with your partner when sexual drive and interest get out of whack.

Published: November, 2020

This article is a repost which originally appeared on Harvard Health

Edited for content

It’s common for longtime partners to fall into romantic ruts. “You don’t stay newlyweds for life, and there are times when romance and sex get routine and less exciting,” says Dr. (https://www.ppi.edu.pk/) Sharon Bober, director of the Sexual Health Program at Harvard-affiliated Dana-Farber Cancer Institute.

What can you do when you and your partner are sexually out of sync? As with most things in life, if you want change, then you must be willing to change.

“This means giving your relationship the attention it needs,” says Dr. Bober. “You can’t leave everything on autopilot and wait for your relationship to eventually return to normal.”

Ups and downs

As couples age, they also face other challenges to intimacy. For instance, sexual drive varies between the sexes and can be more unpredictable.

Women go through menopause, which affects desire and can make sex uncomfortable. Men often deal with erectile dysfunction, which leads to worry about sexual performance and dampens libido.

But there are upsides to this period of life, too. The kids are out of the house, many couples are more financially secure, and they have more time to relax and enjoy each other.

The rules of attraction

Couples can get out of sexual sync when one or both partners feel that they are no longer attractive or sexually appealing, even though this is often not the case. “They may falsely believe they are not desirable and that in turn lowers their own feelings of sexuality,” says Dr. Sharon Bober, director of the Sexual Health Program at Harvard’s Dana-Farber Cancer Institute. Make a regular effort to compliment your partner both physically and emotionally, and show that you still want a connection.

Making a new recipe

While erectile dysfunction medication and lubricants can help overcome some of the physical barriers to sex, older couples need to work together to correct an out-of-sync love life.

“There are many strategies that can help get intimacy back in rhythm,” says Dr. Bober. “But it’s like a recipe with multiple ingredients. They work best together.”

Here are some of her suggestions:

Restart the romance spark. A satisfying sex life begins outside the bedroom. “Don’t think of your partner as a roommate, but someone you want to bond with,” says Dr. Bober. Try something new together like a hobby or take a class or overnight trip. “Think about how you would woo your partner if you were dating for the first time,” says Dr. Bober.

Plan for intimacy. If motivation is a barrier, set up a sex date. Sometimes you need to make sex happen to get back in the rhythm, similar to scheduling workouts with a trainer. “This way neither partner needs to feel pressured to initiate, but rather together you can plan for and anticipate some romance with each other,” says Dr. Bober.

Find the best time. Energy levels vary throughout the day and night and per person. “Some people like morning romance, and others enjoy it in the evening,” says Dr. Bober. “Couples need to communicate with each other about what time of day is best and try to find a compromise.”

Don’t rush it. Arousal is not as spontaneous as you age. “Put more effort into anticipation and the overall experience of giving and receiving pleasure, which gives both people time for proper arousal and avoids the stress of having to get in the mood quickly,” says Dr. Bober.

Also, make foreplay central to sex. Spend more time hugging, kissing, and exploring each other’s bodies. “Bring back the actions that you found exciting when dating,” says Dr. Bober.

Build from desires. Before and during sex, ask your partner what feels good and what sparks interest. And then share what you like.

“This is a way to build mutual trust,” says Dr. Bober. Besides the physical aspect, desires also could include actions like reading something erotic to each other or watching a sexy movie.

Dr. Bober adds that what really counts is for couples to come together and focus on mutual pleasure.

“For any couple, the key to enhancing desire is communication and connection,” she says. “A little more of both is often great for boosting your sex life.”

#SexColumn: Men can lose their sex drive too

#SexColumn: Men can lose their sex drive too

Sep 25, 2020

By Sharon Gordon

This article is a repost which originally appeared on IOL

Edited for content

Every joke I’ve ever heard about lack of libido or not wanting to have sex has had a woman as the brunt. In reality many women report that their partners are more often than not the cause for a drop in sexual activity.

Men can also feel asexual, not enjoy sex and find themselves in a slump. The difference is nobody will admit to it or discuss it.

So let’s talk about the top 10 things that can kill your sex drive and your penis. Doctors often refer to ED (erectile dysfunction) as the first signs of early death. I don’t want to be alarmist but the penis and its ability to be erect is a fantastic gauge for health.

ED is the first sign that you may have one of the big three chronic conditions; hypertension, cardiac problems or diabetes. They are easy to diagnose and treatable and yet many men ignore the signs because they are reluctant to admit that their erections are not what they used to be.

One of the big drug companies talk about the 5 finger erection. Hold your hand out in front of you, fingers outstretched, thumb facing up and pinkie finger to the floor. It is the perfect explanation of erections through the ages. The thumb indicates the strength and height of a young adolescent male and the pinkie that of an older male. No cause for concern, as long as the penis is still hard.

It’s when the penis can no longer obtain an erection that you should see your doctor. A real doctor, not some quack that is going to just prescribe ways to achieve and erection. You should be treating the cause and not just the symptom.

There are other reasons why your erection isn’t what it should be. I’ve already alluded to diabetes. Sugar affects testosterone production, making it harder to get an erection. So slow down on eating all those sweets and chocolates.

Inadequate sleep also affects testosterone levels and in turn your erection. I know that this year has shot stress levels through the roof, affecting everything from sleep to nutrition. Be aware of it and if necessary get help. Exercise and mediation can help but drugs may be necessary in acute cases.

Which brings me to exercise. Too much exercise, especially running and cycling could be doing more harm than good. British Columbia University did a study that alleges that more than 64km per week can drop testosterone levels by 17%.

I wonder if erections were stronger during the lockdown when alcohol was not available for sale. Alcohol consumption has a major impact on erections and inability to orgasm. Alcohol also affects testosterone levels.

I keep going on about the hormone testosterone. This is the libido driving hormone and without it your sex drive will tank. Men often lack enough testosterone. It is a simple blood test and is very easily treated. So if you feel something is off, get it tested. I know so many men who would rather bite the bullet than spend an hour at the doctor and get it sorted.

If you are spending too much time indoors you ay also be lowering testosterone production. You do need Vitamin D for production to happen. So why not take yourself out for a day in the outdoors. I have recently discovered that in and around Johannesburg there is plenty to do.

I have some bad news for the lactose intolerant and vegans. Harvard Medical School alleges a direct connection between Soy intake and erectile dysfunction. So if you have recently changed your diet to soy based foods and have been experiencing erectile issues, try cutting out the soy.

Every one of these causes can be addressed and I am by no means suggesting that these are the only causes for your penis not working as well as it should. My absolute opinion is that if it’s not working as well as it should seek medical assistance. There is no reason to be ashamed or embarrassed. Most women have their breasts and vaginas examined annually to ensure continued sexual health and men should get into the habit of doing the same.

In the interim, while you are sorting out the causes there are some adult toys that can help out in the play department. Penis pumps can help draw blood into the penis and thus help with a better erection. Once blood is in the penis use a simple cock ring to keep the blood there for the duration of play. Remove it before it becomes uncomfortable and no longer than 20 minutes.

For a little extra vooma, use a vibrating cock ring. You will maintain your erection and become a vibrator in one go. If your erection doesn’t work at all anymore, you can use a hollow strap on. The penis is placed inside the strap on and is then used to pleasure your partner the same way an erection would. Also remember that your mouth and hands can offer just as much pleasure when used correctly.