Living with low testosterone, or low T, affects millions of American men. As men age, their testosterone levels start to decline, and if the hormone levels drop too low, it can lead to symptoms such as trouble sleeping, decreased sex drive, increased body fat, and mood changes. There are several natural ways to boost testosterone levels without resorting to medication. Here are seven ways to help.
Get More Sleep
Aim for seven to eight hours of sleep per night. Studies indicate that men who get less than five hours of sleep nightly experience a 10-15 percent drop in testosterone levels. So, take that afternoon nap without any guilt and improve your overall wellbeing.
Exercise and Maintain a Healthy Weight
Regular exercise helps control body weight which contributes to healthy testosterone levels. Being overweight and having excess body fat can affect hormone levels as fat cells generate estrogen, causing an imbalance between estrogen and testosterone levels. Weight training can stimulate muscle growth and elevate testosterone levels post-workout. Building muscle mass boosts testosterone, and vice versa, making it a cycle worth maintaining.
Have More Sex
Low T can cause sexual problems like decreased libido and erectile dysfunction (ED), but having sex or even just getting an erection boosts testosterone. If you’re experiencing low libido and ED, seek help. A healthy sex life is an enjoyable way to increase testosterone levels.
Use Nutrition Wisely
Dietary changes can help boost testosterone. Consume plenty of healthy protein sources, such as beans, legumes, certain grains, and seeds, which help maintain strength and lean body mass. Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts can also boost testosterone. These vegetables contain phytonutrients called indoles which can suppress estrogen. Men also need heart-healthy fats like omega-3 fatty acids and fats from olive oil, avocado, and nuts to support proper testosterone production.
Manage Stress
High stress levels raise the hormone cortisol, which in turn lowers testosterone levels. Chronic stress keeps cortisol levels high, suppressing testosterone. Stress management techniques, such as meditation and yoga, can reduce stress and cortisol levels while alleviating symptoms of low T, like depression and mood swings.
Limit Alcohol Consumption
Excessive alcohol consumption can impair testosterone production and lead to lower testosterone levels. Aim to limit consumption to one or two drinks or less per day.
Take Supplements
Look into supplements like fenugreek or avena sativa (wild oats) to increase testosterone levels, help with ED, and improve sexual function. Combining avena sativa with horny goat weed or tribulus terrestris can be even more effective. Fenugreek can raise testosterone levels and improve libido and sexual function.
The Role of Medication in Low T
Aside from aging, other causes of low T include certain medications. It’s essential to consult your healthcare provider about any medications you’re taking to see if they could be contributing to your low T symptoms. Some symptoms of low T can also be signs of more significant health problems like heart disease. Always consult your healthcare provider before taking any prostate supplements or making any significant lifestyle changes.
