5 Ways to naturally improve testosterone levels in men
Testosterone – an anabolic steroid hormone produced primarily in the testicles – plays a critical function in stabilizing metabolism, regulating sex drive, improving mood, enhancing memory and cognitive function, and building muscles in men and its normal levels are vital for a person’s overall health and well being. As important as it may sound, testosterone levels tend to decline as you age, by 1-2% every year after the age of 30 years.
While this looks normal, the problem becomes severe when the levels fall abnormally below the healthy range.
The Problem with Low Testosterone
Normal testosterone levels for men should be between 300 and 1,000 nanograms per deciliter (ng/dL). A significant drop in these levels can lead to a medical condition called hypogonadism, which leads to one or all of the following health problems:
- Reduced or diminished sex drive
- Fewer spontaneous erections or complete erectile dysfunction
- Inability to conceive a child
- Loss of muscle mass
- Poor concentration
- Sleep apnea
- Overall tiredness and irritability
- Loss of body hair
- Reduced self-confidence
Ways to Improve your Testosterone Levels
While testosterone replacement therapy is the ultimate way to improve your testosterone levels, it comes with its own limitations and health risks. However, by adopting healthy lifestyle habits, you can naturally boost and maintain your testosterone levels.
This National Men’s Health Month, let’s take a look at some simple and effective ways to improve your testosterone levels, without the risk of medications.
Get Enough Sleep
A sound 7 to 8 hours of sleep is important not only for your overall well being but for maintaining healthy testosterone levels too. Lack of sleep affects a variety of hormones and chemicals in your body, and testosterone is no exception. So, prioritize your sleep over everything else, even if it means rearranging your schedule or dropping late night TV habits. In case, you are facing problems in getting a good night sleep, it’s important to talk to your primary care physician today.
Weight reduction and changes in lifestyle are the frontline therapy for improving T-hormone levels in your body. So, practice an active lifestyle, exercise regularly, and keep your weight under check. You can start by:
- Walking briskly for at least 30-40 minutes everyday
- Indulging in the sport of your choice – swimming, running, playing tennis, or whatever you may like
- Practicing strength endurance exercises to build muscle strength
You can also get in touch with EPIC Exercise Physiologists to learn the healthiest and the most effective way to lose weight. Through their personalized exercise programs, they can custom create an exercise and fitness routine that best fits your busy schedule and can still take you on a road to recovery.
There’s no substitute to healthy eating. Changing your eating habits can help you significantly improve your testosterone levels. Choose anti-inflammatory diet over carbohydrate-rich processed foods for good hormone function.
You must also include the following testosterone-boosting foods in your diet:
Ginger – With a number of medicinal and culinary properties, ginger has been proved to increase fertility in men.
Oysters – Males with severe zinc deficiency develop hypogonadism and their bodies do not produce enough testosterone hormone. Oysters have high amount of zinc, a mineral important for sperm health and reproductive functions.
Pomegranates – High in antioxidant levels, Pomegranates are known to reduce stress levels as well as boost reproductive functions.
Fortified Milk and Foods – Vitamin D is known to improve testosterone levels in males. But for most of us, it becomes difficult to get our daily dose of Vitamin D from sun. So, to ensure you get enough Vitamin D, choose milk and food products that have been fortified and enriched with Vitamin D.
Green Leafy Vegetables – Spinach, beans, lentils, nuts, seeds, and whole grains are rich in magnesium, a mineral that may increase testosterone levels in the body. So, make sure you include enough greens in your diet every day.
Fatty Fish and Fish Oil – Rich in omega-3 fatty acids, both fish and fish oil have been shown to boost the production of testosterone hormone in the body.
Steer Away from Environmental Toxins
Xenoestrogens are artificial hormone-mimicking substances that are linked to lower testosterone levels in the body. These are found in plastic, home cleaning agents, tap water, soaps, deodorants, make-up products, body lotions, and even in some medicines. Avoiding these sources can help you eliminate these toxic substances from your body.
Take Control of Your Stress
Under stress, our body produces a steady stream of cortisol – the human stress hormone. Cortisol interferes with our body’s testosterone producing abilities and leads to its significant drop. So, to keep your testosterone levels high, it’s important to take control of your stress and stay as calm and compost as possible. Try to:
- Cut back on long office hours
- Avoid stressful situations at home and office
- Meditate every day, for a minimum of 30 minutes
- Sleep for at least 6-8 hours
- Indulge in your favorite activity, be it sports, reading newspaper, or simply listening to music
By following these simple tips and tricks you can easily bring back your testosterone levels to normal. However, the struggle of dealing with low testosterone levels is not easy and you may need expert help and advice every step of the way. Talking to an expert is the only way to find the easiest and the fastest route to recovery.
If you think you are suffering from low testosterone levels, it’s time to take an expert medical advice. Get in touch with EPIC Primary Care to find out the fastest and the most effective way to treat low levels of testosterone in your body. With an expert team of physicians, hormone specialists, exercise physiologists, nutrition specialists, and care coordinators, we provide the most comprehensive and systematic treatment plan for your individual needs. By carefully studying your medical history, signs, symptoms, and level of disease penetration, our ACT team can help you evaluate the merits and demerits of both medicinal therapy and testosterone replacement therapy to help you choose the best and the most effective treatment plan for your condition. Our exercise physiologists and nutritional counselors work with you to help you boost your testosterone levels the natural way.
So come, get in touch with us. Call our Epic Primary Care team at 313-861-4400 (Detroit) or 248-336-4000 (Ferndale) and schedule an appointment with our health care experts today! We offer the best coordinated care and hormone replacement therapy to help you live a Healthier, Disease-Free Life.