Testosterone is a hormone produced by the testicles. It’s the hormone that gives men a deep voice, facial hair, and muscles. Testosterone also plays a significant role in managing mood, sexual desire, energy, red blood cells, and bone strength. Knowing how essential testosterone is, it’s not surprising that low testosterone can drastically change a person's life.
During young adulthood, testosterone levels are at their highest. Testosterone levels begin to drop slowly at about 40 years of age. By the age of about 50, low testosterone levels start to impact physical and mental health. Low testosterone can cause weight gain, anemia, fatigue, changes in libido, impotence, and decreased muscle mass.
Many factors can cause low testosterone; age, medication, chemotherapy or radiation treatment, injury, alcohol, and obesity. A few illnesses can also cause low testosterone levels, such as Type 2 diabetes, pituitary gland issues, and lung diseases. Sometimes, low levels of testosterone occur with genetic disorders such as Klinefelter syndrome and Noonan syndrome.
Although many men choose testosterone replacement therapy to return to their earlier levels of testosterone, replacement therapy isn’t always necessary. In some cases, replacement therapy is contraindicated. There are options to help boost testosterone naturally.
Diagnosing Low Testosterone
The only definitive measure of low testosterone is through a blood test. Although physical symptoms of low testosterone do occur, a blood test is used to confirm testosterone levels. A lab test called “Total Testosterone Level” requires two draws on specific days. Other tests may be ordered to determine what’s causing a decreased level of testosterone. Knowing the cause of low testosterone can help to treat the issue.
Once low testosterone is diagnosed, or if you suspect you have low testosterone, there are healthy ways to increase testosterone naturally.
Increase Your Zinc and Magnesium Intake
Zinc is a vital mineral for the human body, and zinc deficiency has been linked in studies to low testosterone levels. It is believed that zinc promotes testosterone production within a male’s testes, and long-term zinc supplementation can lead to increased levels of testosterone.
Magnesium can also increase testosterone in the body. Studies have shown that taking magnesium for one month can increase testosterone levels. Zinc and magnesium can be consumed as a nutritional supplement, but they can also be found in foods like lean meat, fish, and legumes.
Get to a Healthy Weight
Fat cells can change testosterone into a hormone called estrogen, leading to low testosterone levels. Getting to an optimal weight boosts testosterone levels naturally.
To keep weight under control, men are advised to:
- Exercise regularly.
- Be aware of portion sizes.
- Keep sugar and processed foods to a minimum.
- Consume more fruit, vegetables, and whole grain.
Getting some sun is another way to improve low testosterone levels. Many people spend much of their days indoors under artificial lighting. Some regular time in the sun can provide the vitamin D the body needs to produce more testosterone.
If access to more sun is an issue, vitamin D supplements are available over the counter. dose of sunshine can be a handy solution to low testosterone levels, with studies. Daily supplementation of 3,000 IU of vitamin D3 can raise testosterone levels by up to 25%.
Obtaining Enough Quality Sleep
Current studies have shown how sleep significantly impacts health. One way that sleep influences health is through hormone production. A consistent lack of high-quality sleep can decrease testosterone production. Sleep deprivation not only results in reduced testosterone levels in men but also leads to weight gain.
Exercise can increase testosterone production. However, there is one type of exercise that can increase production more than any other kind—weight lifting. Just 30 to 40 minutes two times a week of lifting weights can promote testosterone production. Weight lifting encourages the growth of the human growth hormone, which promotes testosterone production.
Stress can cause cortisol hormone levels to rise, and extreme changes in cortisol levels can decrease testosterone production. Cortisol works oppositely from testosterone; when one goes up the other decreases.
Stress and increased cortisol levels can cause overeating, which can lead to weight gain, and in turn, weight gain can lead to decreased testosterone. Reducing constant stress is easier said than done, but will likely help to increase testosterone production. However, stress is a part of life. Finding ways to manage stress and taking care of the body can increase testosterone naturally.
There is no quick testosterone boost using natural methods. Increasing testosterone using natural methods takes time, effort, and a robust desire for good health. Losing weight and decreasing stress are not easy tasks, but they are well worth it in the long run and can lead to a better quality of life.
Many of the natural ways to increase testosterone are about maintaining good health in general. Sleeping well, exercising, eating nutritious food, and getting some sun are all ways to get healthier and increase testosterone production. By increasing testosterone using natural methods, an overall improvement in health can be achieved. In the end, perhaps that bounce in your step isn’t from increased testosterone. It could be from the newer, healthier, happier you.
Trust El Paso Men’s Clinic For Testosterone Therapy
Even with healthy changes to naturally boost testosterone, it isn’t always enough. That’s where El Paso Men’s Clinic comes in. We offer testosterone therapy that can be paired with healthy lifestyle changes to make you feel your best! Contact us today to learn more!