Testosterone is a vital hormone that ensures a person’s overall health and well-being. While it is natural for testosterone levels to decline as you age, having very low levels can drastically impact your long-term health.
But don’t fret! There are various ways in which you can slow, and in time, reverse this decline. Keep reading to learn how you can increase your testosterone levels.
What Is Testosterone?
Testosterone is the primary sex hormone found in males. They’re responsible for the development of reproductive tissues such as the testes and the prostate. While testosterone is a male sex hormone, women’s bodies also make small amounts of it. The testicles produce testosterone in men, while the ovaries produce testosterone in women.
It also plays a vital role in developing bones and muscle mass and regulates sperm production. Testosterone production usually begins during puberty and decreases during your thirties. If your testosterone levels drop below a certain point, it may lead to some health complications like hypogonadism, testicular shrinkage, osteoporosis, mood swings, and reduced energy levels.
How To Tell If Your Testosterone Levels Are Low?
Testosterone levels, or T levels, decrease as you age. Usually, for adult males, testosterone levels range between 280 and 1,100 nanograms per deciliter (ng/dL). A simple blood test will tell you if your levels are too low. Talk to your doctor if your results state that your T levels are below 300 ng/dL. Your doctor will perform a thorough evaluation of your condition to determine the cause of your problems.
If you have low testosterone levels, you might exhibit some or all of these symptoms:
- Decreased sex drive
- Weight gain
- Erectile dysfunction
- Loss of body hair
- Low sperm count
- Loss of muscle bulk
Pay a visit to your doctor if you’re experiencing any of the above symptoms. They may recommend some tests to determine your T levels and prescribe natural ways to boost your levels. Your doctor might also prescribe testosterone therapy, depending on your health history and the severity of your condition.
Tips to Naturally Boost Your Testosterone Levels
Get Enough Sleep
Lack of proper rest can deprive your body of the hormones it needs to function optimally. These hormones include testosterone.
According to a University of Chicago study, testosterone levels can drastically drop in men who don’t get enough sleep. The results showed that restricting sleep for just a week caused daytime testosterone levels to decline up to 15%. These numbers are pretty high, especially when you consider the fact that natural aging only causes a 2% drop in testosterone levels per year.
Making sleep a priority can help you maintain healthy testosterone levels. Research suggests that sleeping for 7 to 10 hours a day can not only boost your testosterone levels but also be beneficial for long-term health. Talk to your doctor, if you’re unable to get high-quality sleep on a regular basis.
Change Your Diet
Maintaining a healthy, balanced diet can help improve your T levels and long-term health. Eating protein-rich food such as chicken, eggs, and lean beef can help you maintain adequate testosterone levels.
Substituting your everyday glass of OJ with pomegranate juice can also be beneficial to your T levels. Pomegranates reduce stress hormone levels, such as cortisol, and increase sex hormone levels, including testosterone. Carbs and healthy fats can also help optimize your T levels, but overeating and frequent dieting habits can disrupt them and make them fluctuate.
A whole foods-based diet with a healthy balance of protein, carbs, and fat can optimize your testosterone levels. Talk to your doctor and come up with a balanced diet plan that can boost your testosterone levels and ensure your long-term health.
Take Vitamin and Mineral Supplements
A Magnesium or a zinc deficiency can contribute to low testosterone levels. Try altering your diet to include more magnesium-rich foods such as spinach, cashews, and almonds. Zinc-rich foods include flax seeds, pumpkin seeds, and dark greens.
If changing your diet proves to be ineffective, talk to your doctor about taking magnesium and zinc supplements. An older study from 2007 shows that taking zinc supplements helped prevent testosterone decline in men who exercise.
Also, try to increase your Vitamin D consumption as it works as a natural testosterone booster. Salmon, fortified milk, and cereal products are some foods rich in Vitamin D. Alternatively, you could try to get at least fifteen minutes of sun every day to increase your Vitamin D levels.
Minimize Your Stress Levels
A 2016 study revealed that being in stressful situations caused erratic changes to testosterone levels in males.
High levels of stress can be damaging to your long-term health. Chronic stress can lead to unnatural elevations in the hormone cortisol, which is your body’s primary stress hormone. Elevated cortisol can negatively impact testosterone and cause its decline.
To combat the effects of stress, medical professionals recommend regular exercise, a balanced diet, and high-quality sleep for seven to ten hours a day. Reducing the number of stressful situations in your life can help improve your testosterone levels and benefit long-term health.
What is Testosterone Therapy? How Can it Help?
When natural ways to boost your testosterone levels prove inefficient, you could consider testosterone replacement therapy (TRT). TRT is primarily used to treat low T levels caused by aging or a medical condition.
The effects of TRT are highly individualized and vary from man to man. Some males who undergo testosterone therapy report increased energy levels and sex drive. TRT also helps develop bone density and muscle mass, and some men find that their moods have improved.
Testosterone therapy can be administered in several forms, which include skin patches, gels, mouth patches, injections, or implants. Talk to a trusted healthcare professional about the benefits and risks of testosterone replacement therapy. Make an informed decision for your long-term health and wellbeing.
RxBODYFx in Friendswood, Texas, offers testosterone replacement therapy and other medical treatments to help you live the best life possible. Our team of experts creates individualized treatment plans based on the patient’s medical history and personal preferences. If you have any queries about our treatments, feel free to talk to our professionals. You can schedule a free consultation with us today or call us at (281) 612-2320.