8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep
How to Naturally Increase Testosterone, Is it Really Possible?
It’s important to note that natural methods might not be sufficient for everyone, especially those with clinically low testosterone levels. Consulting with a healthcare provider is always recommended for personalized advice and to rule out any underlying health conditions. If you find that your testosterone levels are consistently low and you are feeling lethargic, uninterested in sex, and prone to mood changes, testosterone replacement therapy may be right for you. Are you looking for the best way to boost testosterone naturally? Higher testosterone levels can improve your sexual libido and help ward off problems such as erectile dysfunction. Extracorporeal Shockwave Therapy is a safe, healthy alternative to testosterone supplements and offers no harmful side effects.
Researchers have established that being overweight or obese is one of the primary causes of low T in men. Studies have also shown that losing weight can result in naturally gaining back some testosterone (48). Minimizing your stress levels can go a long way toward maximizing your T levels.
To increase your zinc consumption, consider adding more dark greens, flax seeds, and pumpkin seeds to your diet. If you aren’t how much is testosterone ftm with insurance (https://macromicro.it) of a seafood lover, you can also take omega-3 or DHA-enriched fish oil supplements. Male volunteers taking fish oil in one trial saw an increase in their total testosterone levels (25). Herbal extracts such as fenugreek seed and ashwagandha root have shown positive effects on testosterone concentrations. Systematic reviews of randomized controlled trials indicate that these herbs can significantly increase testosterone levels in men4. However, the evidence is primarily based on young, nonclinical populations, and further research is needed to establish their efficacy and safety.
Yet the health benefits of testosterone therapy for age-related decline in testosterone aren’t clear. Among women, perhaps the most common cause of a high testosterone level is polycystic ovary syndrome (PCOS). But having high cholesterol doesn’t mean your testosterone will be high. Testosterone levels are too carefully controlled by the brain for that to occur. There may be other important functions of this hormone that have not yet been discovered.
Extra estrogens can trigger your body to produce less testosterone (13). That can set up a vicious cycle, because the less testosterone your body produces, the more belly fat you accumulate. A study in the journal Clinical Endocrinology found that some obese men between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight (12). The natural remedies above are excellent ways to improve your lifestyle. But if you want to kick it up a notch, medical treatments are within reach. The two charts below list the general normal ranges of testosterone based on age and sex. Your adrenal glands also produce the hormone dehydroepiandrosterone (DHEA), which your body transforms into testosterone and estrogen.
Sleep is absolutely vital for ensuring the process of healthy bodily functions. It aids memory consolidation, heals wounds, and regulates hormone production. This is the case for testosterone, which peaks during REM (rapid-eye-movement) sleep. One study linked sleep deprivation to lower levels of testosterone and these findings were replicated when observing healthy, young men. Another study demonstrated that testosterone increases during sleep, and decreases while awake. So, if your testosterone levels are lower than expected, what can you do to increase the renowned male sex hormone?
It’s often linked to — and potentially even caused by — one or more underlying health condition that a man may not even know he has. And while life is always going to be stressful, you can take steps to reduce stress you may be feeling. A person can ensure they receive the right nutrients by following a balanced diet.
If you’re experiencing any symptoms of low testosterone, see your doctor. You can see a urologist, endocrinologist, family physician, or internist for help. Your healthcare provider will take a health history and, if symptoms point to low testosterone, order a blood test for a definitive diagnosis. Several blood draws may be needed, as testosterone levels naturally fluctuate throughout the day. Physicians generally don’t treat low testosterone unless you are symptomatic and blood test results confirm low levels. What’s more, for each additional 1,000 steps the men took, total testosterone levels increased by 7 ng/dL. A man’s testosterone levels start declining naturally after the age of 30.
Remember, it’s crucial to stay informed and proactive about your health. A nutritious diet fuels your body and helps it function at its best. If you have low testosterone, improving your diet could increase testosterone levels. Focus on eating healthy foods like fruit, vegetables, and lean protein, with a balance of healthy fats and carbohydrates. Low testosterone can reduce your sex drive, lead to fewer erections, and even infertility. While testosterone levels naturally decline as a person ages, there are many ways to naturally increase your testosterone levels.
By treating every individual as such, he ensures that all patients receive the highest quality of treatment. And if you’re stress is stemming from your low testosterone level itself, seeing your doctor might help. Try starting with body weight exercises, which are movements that rely on your own body weight to help build total body strength — no gym membership needed. Alcohol (more than two drinks a day), increases the conversion of testosterone to estrogen.
