Top 5 Ways to Boost Testosterone Naturally
Testosterone is a very important male hormone. Unfortunately, testosterone levels drop as men age. There are things any man can do to naturally increase their testosterone levels.
For most men, testosterone level peaks in their 20s. After that, it is a steady drop of about 2% per year. As your testosterone levels fall, you may begin to feel the signs and symptoms of low testosterone, sometimes referred to as “Low-T.” You may become tired more easily, feel an overall lack of vitality, gain weight more easily, and even face some sexual performance issues.
However, before we discuss options for testosterone therapy, there are some dietary and lifestyle changes you should consider that can help increase your testosterone levels naturally, and keep them higher despite your age.
Women too should consider these top 5 ways to naturally increase testosterone, as women over 35 could also benefit from keeping their testosterone at more normal levels, and in proper balance with other female hormones, all of which also drop as women age.
Top 5 Ways to Naturally Increase Your Testosterone Levels
- Exercise and weight training – One of the best ways to increase your level of testosterone is to lose weight and pack on some lean muscle mass. To do this, there are certain exercises, such as weight training, and High-Intensity Interval Training, that are known to increase the production of testosterone. Such exercises have the added benefit of also increasing human growth hormone (HGH) production.
- Testosterone boosting foods – We know that there are certain foods that can naturally increase testosterone. Consider adding these foods to your diet: seafood and fish, cruciferous vegetables, coconut, avocados and other sources of “good” fats, whey proteins and berries.
- Get a good sleep – Testosterone along with growth hormone, another critical hormone, is produced most efficiently during deep sleep, so if you have poor sleep habits, you will be lowering your body’s ability to produce these critical hormones
- Reduce sugar intake – Again, reducing your intake of sugar is a good idea for weight loss, but it also helps your hormones to remain in balance. Reducing your intake of processed sugars will reduce testosterone killing hormones in your blood, such as cortisol, while at the same time, will boost your production of testosterone, and HGH.
- Reduce alcohol consumption – Drinking has a negative impact on testosterone levels. Recent studies have found that even moderate drinking, can significantly lower testosterone. So skip the happy hours, and try to limit your drinking to no more than one glass of wine or beer a day.
The Many Benefits of Testosterone Replacement Therapy
While these lifestyle changes may be able to boost your testosterone level, if you are diagnosed with low testosterone or low-T, and making these kinds of changes are not having the desired effects, you may be a candidate for testosterone replacement therapy.
If you are experiencing severe forms of the symptoms related to low-T, you really need to have your levels checked, to see if you do indeed have low testosterone. The signs to watch for include:
- Unexplained weight gain
- Loss of muscle mass and bone density
- Loss of libido or other sexual wellness issues
The only way to determine your testosterone level is with a proper blood test. If your levels are found to be below what would be considered “normal” for your age and lifestyle, then we can decide on a testosterone optimization plan for you.
That plan can include dietary changes, and an exercise regimen designed to increase testosterone output, along with testosterone replacement therapy if necessary.