It is natural for men’s testosterone levels to decline as they get older, and this impacts their health in many different ways. Once testosterone levels drop, men may experience the following:
- Gain fat
- Loss of bone and muscle strength
- Reduced libido
- Impaired cognitive skills
- Mood swings
- Hair loss
- Decreased sperm production
To protect against these, men have to find ways to boost their testosterone levels.
Natural ways to increase testosterone
Maintaining good testosterone levels is important in a man’s overall health and wellbeing. To ensure that your testosterone levels are within the normal and ideal range, you should do the following natural methods to boost your body’s testosterone production:
Keep stress away
Being constantly stressed is not good for your testosterone. It raises your body’s cortisol levels to high levels, which cause your testosterone levels to decline. The relationship between these two hormones, cortisol and testosterone, is best described as like a seesaw — if one goes up, the other automatically goes down.
For the good of your testosterone, you should learn how to manage your stress better. Find the time to relax your body and clear your mind everyday. Do not overwork yourself. Participate in leisurely activities, get a hobby, join a sports club, or practice meditation or yoga.
Eat more testosterone-boosting foods
Your diet plays a big role in how much testosterone your body produces. If you always eat foods that are high in fats, carbohydrates, and sugar, you are only increasing your risk of impaired testosterone production, as well as diseases that endanger your heart, kidneys, liver, and other vital organs.
To enhance your body’s testosterone, you should consume more foods loaded with zinc and vitamin D, which are essential nutrients that promote good testosterone levels and sexual health. Some good examples of zinc-rich foods are dairy, nuts, legumes, shellfish, whole grains, and eggs, and some good examples of vitamin D-rich foods are mackerel, salmon, tuna, cheese, cereals, soy milk, and orange juice.
Exercise regularly
Having a regular exercise regimen is beneficial to your testosterone levels. The more physically active you are, the higher the amounts of testosterone your body produces. If you exercise regularly, you are also lowering your risk of heart attack, diabetes, stroke, high blood pressure, high cholesterol, obesity, and many other health problems.
According to health and fitness experts, two to three times a week, you should do 30-minute weight lifting or high-intensity exercises to boost your testosterone levels. Through exercise, you can also improve your strength, stamina, and endurance for sex.
Get enough sleep
Sleeping 7 to 8 hours a night can help your body produce enough testosterone. If you often lack sleep, your testosterone levels will decline, and you will also encounter a myriad of negative side effects, such as reduced libido, skin aging, low energy levels, and impaired mental and immune functions.
To sleep comfortably each night, you should make sure that your room is clean and cool. Close your windows and door to shut out noise and light coming from the outside. Avoid drinking coffee and eating a lot a few hours before bedtime, and keep your laptop or phone away.
Using testosterone boosters to increase testosterone
Testosterone boosters are supplements that can improve the testosterone levels in your body. They are available in different forms, and they work by directly raising your testosterone or hormone levels, or by stopping any testosterone-to-estrogen conversion from happening.
Testosterone injections
Testosterone injections are usually injected into the arm to directly introduce testosterone into your bloodstream. They can help improve your sex drive, get rid of symptoms of erectile dysfunction, boost your energy levels, raise your sperm count and quality, and promote better mood. In addition, they can give you more muscle mass and bone density, and lower your risk of fractures, injuries, and other disorders.
Testosterone skin patches
Testosterone skin patches are medicated patches that contain testosterone. They are usually applied onto the arm, neck, or shoulders to allow absorption of the testosterone through the skin. Once the testosterone enters the bloodstream, your testosterone levels will increase. With a boost in your body’s testosterone levels, you can enjoy better sexual and reproductive health — higher sperm count and libido levels, and firmer and longer-lasting erections.
Testosterone gels
Testosterone gels contain testosterone, and they are administered by applying some amount on the skin to facilitate testosterone absorption. As your testosterone levels increase because of the application of testosterone gels, you can expect improvements in your energy levels, muscle strength, bone density, cognitive skills and mental function, sexual desire, and sperm count.
Testosterone pills
Testosterone pills are testosterone supplements that can elevate your testosterone levels. They are taken orally, and they can help enhance your sexual and erectile functions, muscle and bone growth and development, mood, and sperm production. Moreover, they can reduce your stress, anxiety, and depression, and aid in the prevention of erectile dysfunction and infertility.
Consulting a doctor
If you show any of the signs and symptoms of low testosterone, you should go to a doctor as soon as possible. You have to get a testosterone level test to determine just how low your testosterone levels are.
Usually, a blood sample is required in a testosterone level test, and it is forwarded to a laboratory for examination and analysis. Once the results are available, and they show that your testosterone levels are below the normal range of 300 nanograms per deciliter to 1,000 nanograms per deciliter, you really have low testosterone and need to talk to your doctor.
To treat your low testosterone problem, your doctor may prescribe one of the testosterone boosters discussed above. They will advise you about the dosage and other relevant information regarding the treatment too. Do not try to take more than the prescribed dosage to boost your testosterone levels faster. Make sure that you follow your doctor’s orders so as not to trigger side effects that can worsen your condition.
