TESTOSTERONETips for Naturally Increasing Testosterone
Many men are seeking out methods for increasing testosterone. That’s because testosterone is reponsible for many facets of your health and wellness. Testosterone is a hormone responsible for a man’s sex drive, but it does much more than just that. It is also vital for sperm production, optimal energy levels, red blood cell production, and healthy bones and muscles. Testosterone also affects secondary sex characteristics in men, including body and facial hair and a deep voice.
Natural testosterone production increases during puberty, peaks at age 20, and starts a slow decline after 30. While testosterone levels naturally decline as a man ages, other factors may cause production to slow down, causing undesirable symptoms that hinder optimal health and well being.
What are Normal Testosterone Levels?
Testosterone levels are measured in nanograms per deciliter (ng/dL) and can be determined by a simple blood test. According the the University of Rochester Medical Center, the normal range for testosterone levels is between 280 and 1,100 ng/dL.
If your testosterone levels are lower than the normal range, you may have a condition that hinders the testes’ ability to produce testosterone. Blood tests don’t always tell the whole story, though. Testosterone levels decline with age, so even if your levels fall within the normal range for your age, you may still exhibit symptoms of low testosterone, such as low libido, fatigue, weight gain, depression, and erectile dysfunction.
Naturally Increasing Testosterone
If your natural testosterone levels are low or your symptoms are mild, a few lifestyle changes can be effective ways of increasing testosterone. Some changes you can make today include:
Reducing stress. Lowering your stress levels will help regulate testosterone levels.
Getting more sleep. Most people need at least seven hours of sleep each night.
Eating healthy fats. Low-fat diets actually contribute to low testosterone levels, so be sure to keep healthy fats like avocado, coconut oil, and nuts in your diet.
Exercising. Exercise, especially weight training, can increase testosterone levels.
Reducing sugar intake. Cutting back on sugar is one of the best things you can do to lose weight and regulate hormone levels.
Taking Vitamin D. Vitamin D is one of the most important nutrients to help naturally boost testosterone levels. Twenty minutes of direct sunlight a day is sufficient, but if you can’t manage that, take 5,000 IUs of vitamin D daily.
When to Consider Testosterone Replacement Therapy
Testosterone replacement therapy (TRT) is a natural testosterone booster used to restore testosterone levels and alleviate symptoms. TRT is available in many forms, including skin patches, gels, and injections. Testosterone injections using bioidentical hormones are easy to measure and are slowly absorbed into the bloodstream, making them an ideal solution for low-dose testosterone therapy. Hormone therapy is ideal for men who haven’t been able to alleviate their symptoms with lifestyle changes alone.
Due to individual chemical and biological makeups, each person undergoing testosterone therapy experiences different results. Overall, many men report an increase in sex drive, energy, bone and muscle mass, as well as mood improvements. The ultimate goal of TRT is to restore natural testosterone levels to optimal levels in conjunction with healthy lifestyle changes.
Low testosterone can negatively affect your quality of life, producing symptoms that impact you and the ones you love. You can naturally increase your testosterone levels by making changes to your lifestyle and considering testosterone replacement therapy as a long-term solution.
Learn more about testosterone in the free ebook “Men’s Guide to Low Testosterone.” Get it here.