Did you know that a man’s testosterone levels start decreasing with age around age 30?
Low testosterone levels can cause many problems, including low sex drive, ED, fatigue and muscle weakness. Before you jump in and try medication, here are some ways to boost your testosterone naturally.
Natural Ways to Boost Your Testosterone Levels
- Exercise. Exercise is a great way to boost your testosterone levels and improve your overall health. Weight lifting and short, high-intensity intervals are proven practices for boosting testosterone levels. Aerobic exercises such as running long distances have not been shown to have much of an effect on testosterone levels.
- Lose Weight. Being overweight is linked to low testosterone. One study presented at Endocrine Society’s 2012 meeting found that losing weight increased men’s testosterone levels.
- Minimize Stress. If you’re under stress, your body creates the hormone cortisol. Cortisol blocks testosterone. Constant stress could cause your testosterone to be blocked long term. High levels of cortisol also cause your body to store fat around your organs, which can lead to low testosterone.
- Get Enough Sleep. Fatigue can cause a decrease in testosterone levels. In one study, men who only got 5 hours of sleep per night saw a 15% drop in their testosterone levels.
- Try Supplements. Men who take zinc supplements for as little as six weeks see improvements in their testosterone levels. An herb called ashwagandha and ginger extract have also been shown to increase testosterone levels.
- Up Your Vitamin D. Almost half of Americans don’t get the Vitamin D they should. Vitamin D will boost your testosterone levels, so make sure you get out in the sun or take a vitamin D supplement.
- Eliminate Sugar. Consuming sugar can decrease testosterone levels dramatically. In fact, in one study published in Clinical Endocrinology, men saw a 25% decrease in testosterone after consuming glucose.
If you’ve experienced symptoms of low testosterone and want expert advice, schedule an appointment with the caring health care providers at Alarcon Urology today.