The Link Between Testosterone and Sexual Health

Multiple studies were able to link premature ejaculation to low levels of testosterone, however both high and low levels have been associated with premature ejaculation. The relationship might be indirect rather than causal, although hormones generally play a large role in ejaculatory control. Testosterone deficiency can be asymptomatic or cause sexual dysfunction such as decreased libido, erectile dysfunction, and premature ejaculation. Several behaviours can naturally increase testosterone levels.

Habits to Increase Testosterone Levels

Testosterone levels are increased by the following factors. Notice that many of these points are related to other causes of premature ejaculation, which indicates that the connection might be indirect.

• Exercise regularly: Regular exercise, especially strength training and high-intensity interval training (HIIT) have been shown to boost testosterone levels.

• Maintain a balanced diet: A balanced diet including whole foods with a balance of fats, proteins, and carbohydrates is known to boost testosterone levels. Healthy fats like those found in avocados, nuts, and olive oil should also be integrated into the diet.

• Get adequate sleep: Poor sleep can significantly lower testosterone levels. Aim for 7-9 hours of quality sleep per night. Being exposed to sunlight in the morning is very beneficial to achieve a robust biorhythm and thus better sleep.

• Reduce your stress levels: Chronic stress leads to elevated levels of cortisol, a hormone, which negatively impacts testosterone levels. Techniques like mindfulness, meditation, and regular exercise can help manage stress levels.

• Maintain a healthy body weight: Being overweight or obese can lower testosterone levels. Losing weight through diet and exercise can help increase testosterone. You can find helpful articles around how to loose weight effectively in our library.

• Get adequate levels of vitamin D: Adequate levels of Vitamin D are associated with higher testosterone levels. Safe exposure to the sun and supplementation can help increase vitamin D levels.

• Avoid excessive alcohol and drug use: Excessive consumption alcohol and drug consumption can negatively affect testosterone levels.

• Avoid zinc and magnesium deficits: Zinc and Magnesium are important for testosterone production. Ensure your diet includes foods rich in these minerals, like meat, fish, legumes, nuts, seeds, and whole grains give your body the required building blocks for testosterone production.

• Limit exposure to estrogen-like compounds: Try to reduce exposure to BPAs, parabens, and other chemicals that found in some plastics.

• Try herbal supplements: Some herbs are purported to boost testosterone, like ashwagandha, fenugreek, and ginger.

This article does not aim at giving actionable advice, as the relationship between testosterone and premature ejaculation is still controversial. The main goal of this lesson is to raise awareness that there could be a relationship and in extreme cases this might be the fundamental cause. In any case maintaining adequate testosterone levels is important for general health.