Not so fun fact: The level of testosterone in a man’s body tends to decline gradually every year after 30. Testosterone is a vital male sex hormone, which means that this decline has several potential implications.
While a decrease in sex drive is one of the most obvious downsides of low testosterone, there are more issues to worry about. Furthermore, these symptoms are not necessarily sexual in nature.
Fortunately, you don’t have to wallow in despair over a lack of testosterone. There are many natural remedies to restore testosterone levels back to healthy levels.
And if you’re worried about being prescribed a hormone maintenance pill for years, we have some good news. The following habits will cover mostly natural ways to boost testosterone. No pills, no problem. You can still stabilize your testosterone levels without it.
With that, let’s take a closer look at what low testosterone entails and find out how to increase testosterone naturally.
What is low testosterone?
Low testosterone, or hypogonadism, is a condition where testosterone levels in the body fall below normal baseline levels. Healthy testosterone levels they range from anywhere between 300 ng/dL to 1,000 ng/dL. A testosterone number below 300 ng/dL after a testosterone test is a sign of hypogonadism.
The production and release of testosterone is triggered by two main parts of the body. The hypothalamus is the first agent, triggering the release of a hormone called gonadotropin-releasing hormone (GnRH). This hormone then signals the pituitary gland to release luteinizing hormones. LH then travels to the testicles and stimulates the production of sperm and testosterone.
If there is a problem with any of these functions, it could affect testosterone production. Testosterone levels can either slow down or increase, and such conditions can be called hypogonadism or hypergonadism respectively.
In the case of low testosterone, the condition mostly affects men from the age of 30 and above. However, there have been reports of young men also suffering from low testosterone levels.
Testosterone levels also change throughout the day, with more testosterone present in the early morning and gradually decreasing throughout the day.
However, there are cases where the average number of testosterone in the body is still low. Some signs of low testosterone in men include;:
- Decreased sex drive
- Loss of body hair
- Decreased bone density
- Reduced muscle mass
- Increased body fat
- Lack of concentration and inability to concentrate
- Lethargy
If you are experiencing one or a combination of these symptoms and are unsure of their root cause, contact a medical professional to clarify your concerns and boost your libido.
Along with that, try these methods to boost testosterone naturally.
5 ways to increase testosterone levels
Here are five ways you can naturally increase testosterone levels in the body at home.
1. Exercise regularly
Exercise is one of the best ways to prevent or slow the progression of a number of age-related health conditions. It is also an excellent treatment for people suffering from chronically low testosterone levels.
In fact, it could even be the best natural treatment for hypogonadism. A study found that a group of obese men who participated in physical activity had better testosterone levels compared to another group of obese men who only reduced their caloric intake.
The best exercises that men can do to improve testosterone is strength training lifting weights and high-intensity interval training (HIIT). However, any type of exercise such as core exercises can lead to a healthy weight and beneficial results, as long as you don’t overdo it.
2. Eat testosterone-boosting foods
While exercise has been shown to be a great way to allow your body to produce testosterone, don’t underestimate the power of proper nutrition.
A well-balanced meal like the Mediterranean diet can help keep your testosterone levels stable (or even improve them), while bad eating habits can wipe out your health and lead to low testosterone levels.
Some good food choices include:
- Salmon
- Spinach
- Eggs
- Pomegranates
- Oysters
- Crustacean
Instead, it is best to avoid refined sugar such as baked goods as well as dairy products, as regular consumption of these products can cause weight gain and lower testosterone levels.
3. Get some sun
Want to increase your testosterone levels without moving a muscle? You can; all you have to do is walk outside and sit on your sun lounger on a clear, sunny morning.
ONE published study has found that even a little sun exposure can raise your testosterone levels quite a bit.
The reason for this is due to the levels of vitamin D you receive every minute you stay under the heat of the sun. Vitamin D helps strengthen bone strength and is also vital for sexual health.
In addition to sun exposure, you may also consider taking vitamin D supplements. With most adults working in offices and away from sunlight, it is an estimated 14 to 59% of vitamin D deficient individuals.
You could be one of them and it could affect your T levels. So don’t miss the chance to get some sunshine, even if it’s just for a few minutes.
4. Manage your stressors
When you are stressed, your body produces a stress hormone called cortisol. Increased cortisol production is directly linked to your body’s testosterone stores and vice versa. In other words, when cortisol goes up, testosterone goes down.
Hence, you should try to keep your stressors at bay. Although it’s easier said than done, you can do it slowly by first identifying your stressors, figuring out how to deal with them, and then working to reduce them.
You can also try stress-relieving techniques such as deep breathing exercises and meditation to improve your ability to manage stress.
5. Get restful sleep
Are you not sleeping well? Failing to hit the sack 8 hours a night? You may be compromising your testosterone levels.
A study found that healthy men who had interrupted sleep had lower testosterone levels compared to those who got 8 hours of good quality sleep.
Therefore, you should try to get enough rest every night. Turn off gadgets an hour before bed, put up some blackout curtains, and consider taking supplements like melatonin to induce sleep.
Improve low testosterone with medical guidance from Cincinnati, Ohio’s premier men’s clinic
Testosterone is a vital hormone that performs a variety of functions. If you are suffering from low testosterone, don’t wait a moment to get help.
The above natural remedies are great ways to improve your lifestyle. But if you want to take it higher, medical treatments are possible.
Proactive Men’s Medical Center in Cincinnati offers a variety of treatments designed to promote men’s health. In addition to low testosterone treatment, we also offer treatments for erectile dysfunction, adrenal fatigue and RestoreWave therapy. Schedule a consultation with us today.
