When it comes to testosterone, men don’t usually think about it until there’s a problem. While it’s true that testosterone levels start to decrease over time once a man hits 30, there is a condition known as hypogonadism that is diagnosed when a man fails to produce the right levels of testosterone naturally.
Groundbreaking therapies in the medical world such as testosterone replacement therapy are becoming the go-to treatment for men suffering from low or non-existent libido, erectile dysfunction, extreme fatigue, loss of muscle mass, weight gain and even memory issues. For most, testosterone replacement therapy is the right treatment for them, but in the meantime are there any other ways to boost your testosterone levels?
Read on for 5 natural ways to boost your testosterone levels.
Rediscover your love of exercise
There’s nothing more natural than getting up and moving your body. We all lead pretty sedentary lives these days, so exercise is always beneficial for your physical and mental wellbeing. As far as your testosterone levels are concerned, exercising ticks all the boxes. After a good resistance training session including lifting weights and working hard on those machines, your testosterone levels naturally increase. Exercise has also been proven to help improve the quality of your sleep, reduce your stress levels and improve your overall mood. If hitting the gym isn’t something you’d enjoy then consider some simple resistance training exercises at home instead.
Work on your stress levels
Minimising your stress levels is easier said than done, especially when you’re juggling a family, a job and your social life. Simply put, when you’re stressed your testosterone levels go down leaving you feeling tired, weak and anxious. Not only that, but stress also leads us to eat more and our bodies will then begin to store this excess fat, leading to weight gain and unhappiness. The best way to combat stress is to remove or reduce your stressors and replace them with laughter, exercise and good sleep.
As mentioned above, if you exercise then your sleep quality will certainly improve. However, it’s not just the quality you need to work on, but also the quantity. Men who struggle to get enough sleep will chip away at their testosterone levels, leaving their sex drive feeling a little flat. Make sure you’re getting plenty of sleep and create a nighttime routine that you can follow to help your mind and body recognise when it’s time to sleep.
Be wary of excess sugar in your diet
We all like a sweet treat now and again, however excessive sugar in our diet can also lead to a decrease in our testosterone levels. In order to keep your body working correctly and at it’s best, you need to ensure you’re enjoying a full, balanced diet.
Get enough vitamin D
Did you know that most people are deficient in vitamin D? Vitamin D is great for the body, but it also serves as a natural way to increase your testosterone levels. Consider taking a supplement and getting outside and enjoying the sunshine!