Testosterone is the main male hormone. It is responsible for male sex characteristics. Your testosterone level tends to decrease as you get older. Fortunately, there are several things that you can do in order to boost your T levels naturally.
Exercise and Lift Weights
Exercising is one of the best things that you can do to boost your T levels and improve your overall health. Resistance training has been shown to be more beneficial for increasing your T levels. High-intensity interval training is also effective for boosting testosterone levels. HIIT training is where you alternate between high and low-intensity exercise. A standard HIIT session will typically last 20 to 30 minutes.
Minimize Your Stress
Long-term stress can have a number of negative effects on your health. It can also increase your cortisol level. High cortisol levels can decrease your testosterone level. You are also more prone to over-eating if you have high cortisol levels. Overeating can also lead to weight gain, which can decrease your testosterone levels. Generally, stress-induced testosterone loss doesn’t require a clinical diagnosis or treatment beyond stress management therapy and a few lifestyle changes, even as your testosterone naturally decreases with age.
Get Some More Vitamin D
Vitamin D is one of the most popular vitamins in the world. It is estimated that half of the population is deficient in vitamin D. Vitamin D plays an important role in hormone production, along with many other important health functions. While climate and your overall health can affect how often you’re able to go outside to produce vitamin D naturally through sun exposure, a vitamin D supplement is generally safe for the public to take over the counter. Of course, if you are taking any other medications or supplements, it is important to speak with your doctor first before adding more to your regimen.
Get Testosterone Replacement Therapy
Testosterone replacement therapy is available in the form of a gel, mouth patch, skin patch or injection. This is generally recommended for those whose bodies simply aren’t able to produce sufficient levels of testosterone on their own. This is more common as you get older and many of your usual body functions slow down. However, just because it is common doesn’t mean it should be left untreated. You should talk to a testosterone replacement therapy physician if you are interested in getting treatment. Testosterone replacement therapy can increase energy, libido, decrease anxiety, and improve bone density.
Get Plenty of Rest
One of the simplest things that you can do to increase testosterone production is to get the proper amount of rest. If you get less than five hours of sleep per night, then you can reduce your testosterone production. That is why it is best for you to get seven to nine hours of sleep per night. Good sleep is just as important as a good diet.
Low testosterone often comes along with getting older. The good news is that you can boost it by exercising. You can also take a vitamin D supplement and minimize the amount of stress. Additionally, you need to make sure that you get plenty of rest. If natural methods fail, then you should consider getting testosterone therapy. When in doubt, speak to your doctor and explain your symptoms and lifestyle so that you can be properly treated.