You may find that despite spending more time working out, muscle mass is dropping. You may even feel tired and eventually become less motivated to work out. The fact is that around the age of 30, testosterone levels begin to drop in many individuals. And women may also experience their own set of low-T symptoms if their estrogen levels drop. Unfortunately, the older we get, the less our bodies produce the hormones that gave us all the vitality we had in our younger years.
Natural Ways to Boost Your Testosterone
If you’re experiencing symptoms of low-T, it may be time to have your testosterone levels tested. All it takes is a simple blood test, and if you have low-T you a healthcare professional will review your options.
There are some natural ways to boost your testosterone levels, and testosterone replacement therapy, or TRT may also be an option for you.
First up is exercise, and the best type of exercise for low-T symptoms is weight lifting. While most types of exercise will help you, high-intensity interval training has been shown to be particularly effective. The only caveat is to not overdo your exercise – longer workouts aren’t always better!
Your diet can play a huge role in helping to boost low testosterone levels. Eat plenty of healthy fat, also called dietary fat. This includes olive oil, avocados, peanut butter and almonds. But don’t give up saturated fats entirely – eat plenty of red meat, dark chocolate and cheese. You may want to consider supplements as well, including vitamin D3, fish oil, whey protein and zinc.
Stress can also play a significant role in reducing your testosterone levels. Stress causes the body to produce more cortisol, which impacts your body’s testosterone production. Undergoing stress and high cortisol levels over a long period of time can wreak havoc on hormone levels.
Another problem is a lack of quality sleep. You may be surprised to learn that most of us are sleep deprived. Since testosterone is produced while we’re asleep, your body doesn’t produce enough testosterone if you’re sleep deprived. Quality sleep also helps manage stress and cortisol levels, so that’s another good reason to improve your sleep. The recommended length of time is 8 hours per night. Anything less and your testosterone levels will suffer.
While we mentioned the importance of diet, you also need to manage your weight. Studies have shown that overweight or obese men have low-T. By eating the proper foods and bringing your weight back to optimal levels, your testosterone levels will increase. While you’re working on your weight, it might be wise to limit your alcohol consumption as well. In a recent study of Dutch men, those who drank a moderate amount of alcohol for a 3-week period had a 7 percent decrease in their testosterone levels. That’s huge, so it’s worth sipping club soda and lime instead!
Finally, watch the medications that you take. Discuss this with your physician, but opioids and steroids can have a negative impact on testosterone production. Even some “natural” herbal supplements can be harmful to testosterone levels, so have a complete review of all the meds you take with a trained professional.
Testosterone Replacement Therapy
If you follow all of the natural ways to boost your testosterone levels and still have low T levels, it may be time to consider testosterone replacement therapy. This therapy uses bioidentical testosterone that helps the body regain the hormone levels that have dropped, eliminating many of the symptoms.
The therapy is safe and effective as long as you’re under the care of an experience physician who has experience with testosterone replacement therapy. With the advances in both products and techniques, there is absolutely no reason to suffer in silence with the symptoms of low testosterone (or estrogen in women). Get your levels tested and discuss your hormone replacement therapy options with your doctor.
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