Low testosterone levels impact a lot more than libido. Even though this is one of the more notable and frustrating symptoms, lower testosterone levels are also associated with erectile dysfunction, fatigue, sleep troubles, excessive sweating, mood changes, reduced muscle mass, and increased body fat.
While it’s perfectly normal for testosterone levels to start decreasing with age, there are several science-backed ways to improve hormone levels at any age naturally.
Adjust Your Diet
Dietary changes can improve testosterone levels in two primary ways. Firstly, a balanced diet can promote weight loss while also improving blood sugar management.
Because obesity can contribute to low testosterone, switching to a healthy diet that consists of organic fruits and vegetables, whole grain carbs, lean protein, and a bit of healthy fats is the best decision you can make.
Cardio And Strength Training
Exercise and a balanced diet are vital components of a healthy lifestyle. But beyond boosting overall health, specific exercise regimes can also have a beneficial impact on testosterone. So, if you’re not already working out routinely, now is a great time to start.
While cardio is one of the most effective workouts to burn calories and reduce body weight, strength training will improve muscle mass. You can learn more about the benefits of exercise for testosterone on Brentwood MD’s excellent blog.
Enhance Your Sleep Quality
It’s no secret that sleep is fundamental to overall health. Sleep deprivation can make any day an extreme struggle. But lack of sleep won’t just make it difficult to focus; not getting enough quality sleep can also influence hormone production, therefore decreasing testosterone levels.
So, if you are struggling to get a good night’s rest, it’s worthwhile to invest in sleep environment improvements like a new mattress, black-out drapes, organic linen, and even a white noise machine. Moreover, natural sleep aids like lavender aromatherapy and chamomile tea can also help.
Adopt Stress Management Techniques
As with sleep, high-stress levels negatively impact your overall well-being. According to several studies, chronically high levels of cortisol, the stress hormone, can reduce the amount of free testosterone in the body.
Unfortunately, completely illuminating stress is pretty much impossible for most of us. However, you can reduce and manage high stress levels with a few effective techniques.
Breathing exercises, self-care practices, spending time in nature, and exercising are all stress management techniques that will help you slow down, relax your body and your mind, and feel more present in the moment.
Treat Underlying Health Concerns
In addition to healthy lifestyle changes, visiting your healthcare practitioner to discuss your symptoms is crucial. Lower testosterone levels in men of all ages have been linked to various health ailments, including infections, type 2 diabetes, hormone deficiencies, metabolic syndrome, and obstructive sleep apnea.
Routine checkups are the best preventive measure for your health. During the consultation, your doctor will also recommend additional lifestyle changes to improve your health and hormone levels.
While there are various over-the-counter treatments, health supplements, and prescription medications that are used to treat low testosterone levels, it’s always best to speak to your doctor before reaching for the most accessible option.