Low testosterone affects more than just the sex drive. It's undoubtedly one of the more annoying symptoms. You could want to increase your testosterone levels for other reasons besides this, though. Low testosterone (also known as Low T) is linked to:
Erectile dysfunction
Fatigue
Decreased muscle mass
A rise in body fat
Having an unpleasant or depressive mood
Shifts in sleeping patterns
The natural aging process causes testosterone levels to decline. In actuality, low testosterone is present in over half of males over the age of 80. However, younger men can also experience low testosterone symptoms, particularly if they are overweight or have certain underlying medical disorders like diabetes or sleep apnea.
There are measures that men usually take to enhance their testosterone levels. A lot of men prefer to start by adopting healthy lifestyle changes that can naturally raise their testosterone levels, even if there are therapies for low testosterone.
Take into account the following advice if you're looking for all-natural approaches to raise your testosterone levels:
Getting sufficient sleep
The body's needed amounts of substances and hormones, including testosterone, can be adversely impacted by sleep deprivation. According to one study, men who don't get enough sleep may see a decline in testosterone levels.
Ten healthy men in their mid-twenties slept for eight hours per night at their residence for a whole week before spending the following 11 nights in a lab. They were allowed to sleep for ten hours each night for three consecutive nights, and then only allowed 5 hours of sleep for 8 nights.
During the previous night, when they slept for ten hours, as well as during the sleep-restricted period, doctors examined and evaluated their blood every 15 to 30 minutes. The researchers discovered that testosterone levels in the daytime decreased by up to 15% after just one week of sleep deprivation.
In comparison, testosterone drops by just 1% to 2% annually with normal aging. Prioritizing sleep could keep testosterone levels in check. Aim to sleep for at least 7 to 8 hours every night. Anyone who consistently has trouble sleeping adequately should consult their physician.
Keep a healthy diet
A healthy diet has long been proven to be crucial for preserving testosterone levels and general well-being. Low testosterone levels and being overweight may be associated with a number of inflammatory disorders, as well as poor neurological function.
An additional study shows that hormone levels were disturbed by overeating and yo-yo dieting. Athletes and those who lead active lifestyles are more susceptible to this effect. The greatest diet primarily consists of whole foods and provides a wholesome ratio of proteins, carbs, and fats.
Eating a healthy balanced diet endorsed with nutrients can help maintain the body's hormone levels in the appropriate range and advance long-term health.
Reduce weight
Men who weigh heavier have lower testosterone levels, according to research. According to a study published in the journal Clinical Endocrinology, men between the ages of 14 and 20 who are obese may have up to 50% less testosterone than men who are not overweight.
Be active
According to a certain study that was published in the European Journal of Applied Physiology, testosterone levels increase with physical activity. According to a reliable avenue, increasing physical activity has a greater impact on testosterone levels than losing weight.
Avoid overdoing it, though, as an excessive activity may result in low testosterone. In fact, that very same study discovered that testosterone levels may be low in long-distance runners. The scientists hypothesized that this might be caused by insufficient energy and poor nutrition.
Consider taking supplements
Although there is much discussion about the possible advantages of multivitamins, these supplements work great in promoting normal testosterone levels. In one study, postmenopausal women with low blood levels of zinc responded better to zinc supplementation in terms of testosterone levels and sexual performance.
Another study found that males with low testosterone levels and infertility may benefit from taking zinc supplements, especially if they have a testosterone shortage. Some herbal supplements, such as ginger, saw palmetto, and ashwagandha, may also help maintain healthy testosterone levels, according to previous studies, but additional study is required.
Consult a healthcare provider before adding any supplements to your regimen, especially if you have any underlying medical concerns or are taking other prescriptions. These supplements work great only when taken correctly.
Avoid using drugs and drinking
Lower testosterone has been connected to drug and alcohol abuse. Alcohol consumption has an impact on the hormones and glands involved in male reproductive health, according to the National Institute on Alcohol Abuse.
Additionally, alcohol's negative effects on the body, which include producing hormonal reactions and cell damage, might result in decreased testosterone levels.
Stress reduction
Similar to sleep, stress has an impact on every aspect of your health, including your testosterone levels. Your body releases the hormone cortisol when you are under stress. Your body adjusts to the stress with the aid of this hormone, then returns to normal.
However, persistent stress causes you to be exposed to cortisol for an extended period of time. Research has shown that this lowers the amount of free testosterone in the blood. Although life will always be tough, you can take measures to lessen any existing stress.
Spending time on yourself and doing something you enjoy every day, even for a short while, is one of the best methods to reduce stress. It might also require following through on those reminders to take deep breaths from your smartwatch.
Consider anything that can help you calm down, be in the moment, and unwind physically and mentally. Additionally, visiting a doctor could be beneficial if your low testosterone level is the cause of your stress.
Male testosterone levels reach their peak at 19 years old and begin to naturally fall as they become older. After age 30, they typically decline by 1% to 2% annually, however, they may stable in your 40s or later.
Strong evidence linking low testosterone to obesity, elevated illness risk, and early death makes this decline concerning. Along with other crucial hormones like estrogen and progesterone, having healthy testosterone levels is crucial for those who are born with a gender preference.
The above-mentioned suggestions can help you live a healthy lifestyle, eat a portion of balanced food, and maximize your testosterone levels.
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