Not-so-fun fact: The level of testosterone in a man’s body tends to gradually decrease yearly after 30. Testosterone is a vital male sex hormone, meaning this decrease has several potential repercussions.
While a decrease in sex drive is one of the most obvious downsides of lowered testosterone, there are more problems to worry about. What’s more, these symptoms are not necessarily of a sexual nature either.
Fortunately, you don’t have to wallow in despair because of a testosterone deficiency. There are plenty of natural remedies to restore testosterone levels and bring them back to healthy levels.
And if you’re worried about being prescribed a hormone maintenance pill for years, we’ve got some good news. The habits below are going to primarily cover natural ways to boost testosterone. No pills, no problem. You can still get your testosterone levels stabilized without it.
With that, let’s look closely into what low testosterone entails and uncover how to naturally increase testosterone.
What Is Low Testosterone?
Low testosterone, or hypogonadism, is a condition wherein testosterone levels in the body fall below the standard baseline levels. Healthy testosterone levels range from anywhere between 300 ng/dL to 1,000 ng/dL. A testosterone count below 300 ng/dL following a testosterone test is a sign of hypogonadism.
Testosterone production and release are triggered by two main body parts. The hypothalamus is the first actor, triggering the release of a hormone called the 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’s a problem in any of those functions, it could affect testosterone production. Testosterone levels can either slow down or ramp up, and such conditions can be called hypogonadism or hypergonadism respectively.
In the case of low testosterone, the condition affects men most prominently from age 30 and upward. However, there have been reports of young men suffering from low testosterone levels as well.
Testosterone levels also change throughout the day, with more testosterone being present in the early morning and gradually decreasing throughout the day.
Nonetheless, there are cases wherein the average testosterone count in the body continues to be low. Some signs of low testosterone in men include:
- Decreased sex drive
- Loss of body hair
- Decreased bone density
- Decreased muscle mass
- Increased body fat
- Lack of concentration and inability to focus
If you are experiencing one or a combination of these symptoms and are unsure of its root source, contact a medical professional to clear your concerns and boost your libido.
In conjunction with that, try out these methods to boost testosterone naturally.
5 Ways to Boost Testosterone Levels
Here are five ways you can naturally ramp up testosterone levels in the body at home.
1. Exercise Regularly
Exercise is one of the best ways to prevent or curb the progression of a slew of age-related health conditions. It’s also a great remedy for people suffering from chronic low testosterone levels.
In fact, it could even be the best natural remedy for hypogonadism. One study found that a group of obese men who partook in physical activity had better testosterone levels compared to another group of obese men who only reduced their caloric intake.
The best exercises men can undergo to improve testosterone are strength training like weightlifting and high-intensity interval training (HIIT). However, any type of exercise like core exercises can lead to a healthy weight and beneficial results, so long as you don’t overexert yourself.
2. Eat Testosterone Boosting Foods
While exercise has proven to be an excellent way to allow your body to produce testosterone, don’t underestimate the power of the right diet.
A well-balanced meal like a Mediterranean diet can help keep your testosterone levels stable (or even improve them), whereas bad food habits can chip away at your health and lead to reduced testosterone levels.
Some good dietary choices include:
Conversely, it’s best to avoid refined sugar like pastries as well as dairy products, as regular consumption of these products may cause weight gain and lower testosterone levels.
3. Get Some Sun
Want to boost testosterone levels without moving a muscle? You can; all you have to do is walk outside and sit back in your sun lounge on a clear, sunny morning.
A published study has found that even just a small exposure to the sun can bring up your testosterone levels quite considerably.
The reason for this is because of the Vitamin D levels you’re getting every minute you stay under the sun’s warmth. Vitamin D helps promote bone strength and is also crucial for sexual health.
Besides sun exposure, you may also consider taking vitamin D supplements. With most adults working in offices and away from sunlight, it’s estimated that 14 to 59% of individuals lack vitamin D.
You could be one of them, and it could be affecting your T levels. So don’t miss the opportunity to get some sunlight, even if it’s just for a few minutes.
4. Manage Your Stressors
When you’re stressed, your body produces a stress hormone called cortisol. Increased cortisol production is directly tied to your body’s testosterone stores inversely. In other words, when cortisol goes up, testosterone goes down.
As such, you should strive to keep your stressors at bay. While easier said than done, you can take it slow by first identifying your stressors, figuring out how to tackle them, and then attempting to curb them.
You can also try stress-relieving techniques like deep breathing exercises and meditation to improve your ability to manage stress.
5. Get Restful Sleep
Not sleeping well? Failing to hit the sack 8 hours a night? You might be compromising your testosterone levels.
One study found that healthy men who had interrupted sleep had lower testosterone levels as compared to those who got 8 hours of good-quality sleep.
As such, you should strive to get adequate rest each night. Turn off gadgets one hour before bedtime, install some blackout curtains, and consider taking supplements like melatonin to induce sleep.
Improve Low Testosterone with Medical Guidance from Cincinnati, Ohio’s Top Male Clinic
Testosterone is a vital hormone that performs a variety of functions. If you’re suffering from low levels of testosterone, don’t wait a moment longer to get help.
The natural remedies above are excellent ways to improve your lifestyle. But if you want to kick it up a notch, medical treatments are within reach.
Proactive Men’s Medical Center in Cincinnati offers a variety of treatments designed to promote male health. Besides low testosterone treatment, we also offer treatments for erectile dysfunction, adrenal fatigue, and RestoreWave therapy. Schedule a consultation with us today.