While it’s true that most men who are at least 80 years old have low testosterone, low T is not a condition that’s limited only to those guys who are senior citizens. Unfortunately, young guys in their 20s and 30s can also deal with the frustrating problems associated with low-T, which can include fatigue, depression, and a lower sex drive or ED. However, before you assume you’ll need prescription medication to raise your testosterone levels, you’ll be glad to know this can often be done naturally. To find out how here’s what you need to know.
Start Eating a Healthy Diet
If you are a guy who has been keeping the local drive-thru window at your favorite restaurant very busy on a regular basis, it may be time to start limiting the burgers and fries you eat and start eating a much healthier diet. One of the most common reasons why men deal with low-T is being overweight, which goes hand-in-hand with eating a diet filled with fats and carbs. To boost your testosterone, start eating lean proteins like fish and chicken, lots of fruits and vegetables, and whole grains that will reduce blood sugar spikes that always make you crave junk food.
Get Plenty of Sleep
The easiest way you can boost your testosterone and avoid a hormone imbalance in men that is very common with guys of all ages is to get plenty of sleep each and every night. For the best results, you should get eight hours of sleep night after night, even on the weekend, when you may be tempted to stay up until all hours of the night. If you are skeptical of this, consider that a recent study found that men who sleep only five hours per night may be reducing their testosterone levels by as much as 15 percent. If you ever needed a better reason to spend one-third of your life asleep, you’ve got one now.
Enjoy the Sunshine
If you are someone who tends to stay inside much of the time, this could be the reason why you are now dealing with low levels of testosterone. Research has shown that getting as little as 30 minutes of sunshine several times per week leads to increased levels of testosterone. Whether you decide to start taking your lunch break at work outside, taking a walk through a nearby park, or just sitting outside on your deck or patio, a few minutes of sunshine will increase your Vitamin D levels, which is crucial to have high levels of testosterone.
Starting a regular exercise program will be a great way to improve your overall health and boost your testosterone. However, this does not mean you have to start a grueling workout regimen and start living at your local gym day and night. Instead, you just need to combine some strength-training exercises with some cardio activities to see positive results. For example, doing some push-ups each day and taking a quick walk or jogging through your neighborhood can be the perfect way to boost your testosterone, improve your mood, lose weight, and maintain a strong heart.
Reduce Your Stress
If you are always feeling stressed out about the many things happening in today’s world, this means your body has increased levels of cortisol making its way through your bloodstream. As this hormone makes its way through your blood, it is quite good at lowering your testosterone levels along the way. To keep this from occurring, you need to take steps to reduce your stress level. To do so, you can:
- Take deep breaths when feeling stressed;
- Practice meditation, yoga, or tai chi;
- Pursue a hobby;
- Don’t sweat the small stuff;
Whether it’s your personal life or your job, making stress reduction a top priority will almost instantly have your testosterone levels going higher and higher.
The Bottom Line
If you have questions about how to naturally boost your testosterone, talk to your doctor. After doing so, you may find out that an underlying medical condition such as diabetes or sleep apnea is a big reason for your testosterone decline. If so, you can start exercising, eating better, and sleeping more so that you can say goodbye to the low-T blues.