Low testosterone (T) levels (less than 350 nanograms of T per deciliter of blood) can have a dramatic impact on a man’s quality of life.
From low libido to fatigue, infertility to depression, the physical and mental health symptoms of low T levels can be a lot more all-encompassing than many realize. And that’s before you consider the long-term repercussions of low testosterone on cardiovascular health and bone density.
If you’re worried about low T levels and want to know how to increase your testosterone naturally, we’ve got you covered. Keep reading to learn how lifestyle changes can help.
One of the best ways to boost your testosterone is to exercise. Studies show that people who exercise have higher T levels at all ages, and especially if they lift weights.
This is because building muscle mass helps increase your testosterone. But, there is a limit. If your workouts are too intense or you go too heavy, you could undo all of that hard work. Remember, moderation is key.
Eat a Balanced Diet
As this complete guide to hormonal imbalance symptoms explains, low T levels can cause unexplained weight loss. But everything from restrictive dieting to overeating can cause low T levels in the first place.
Eating a balanced diet can help regulate your T levels by ensuring your body gets all the nutrients it needs to maintain a healthy weight. Aim to eat plenty of complex carbs, lean protein, heart-healthy fats, and a variety of fruit and veg.
Wondering how to increase testosterone in your body aside from diet and exercise? Taking steps to cut stress is one of the best ways to balance out all your hormones, including T. While it’s easier said than done, breathing exercises, meditation, and time spent in nature can all help to reduce your stress levels.
Get Good Quality Sleep
The body boosts testosterone levels during sleep so if you’re missing out on those Zs or your sleep quality is poor, you might see a decline in your T levels. To overcome this, unwind and limit screen time before bed, sleep in a cool dark room, and aim for at least seven hours of sleep a night.
Avoid Drugs and Alcohol
Want to know how to get more testosterone? You can put down that beer for a start. Drinking excessive amounts of alcohol can cause a decline in testosterone and an increase in estradiol. Likewise, opioids and steroids
can also reduce T levels.
As for how much is too much alcohol, our advice is to drink no more than two units a day.
Soak Up Some Sun
Vitamin D, aka the sunshine vitamin, is a natural testosterone booster. While you can take vitamin D supplements, the most effective way to benefit from the testosterone increase that vitamin D provides is to soak up some sun.
How to Increase Your Testosterone Naturally
If your fears about low T levels have got you wondering how to increase your testosterone naturally, these tips should help reassure you that there are ways to overcome this issue with a few simple lifestyle changes.
You can also consult an expert from Male Excel who will help you increase your testosterone level
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