By Causenta Wellness
It’s no wonder that with the world population aging, men’s concerns with low testosterone levels and ways to naturally increase testosterone are on the rise.
In fact, according to the Population Reference Bureau based in Washington, D.C., the number of Americans ages 65 and older is projected to nearly double from 52 million in 2018 to 95 million by 2060, and the 65-and-older age group’s share of the total population will rise from 1% to 23%.
For men in this age group, testosterone levels will naturally decrease slightly, but age is not the only factor for low testosterone levels. Obesity and poor lifestyle choices play a huge role in testosterone production, and younger and younger men are complaining of fatigue, depression, feeling weaker than usual, and having a decreased sex drive – all of which are symptoms of low testosterone levels.
There is yet another factor at hand in men seeking answers to testosterone-related medical issues – the stigma around erectile dysfunction, also a sign of low testosterone levels, and other similar concerns are largely gone from the mainstream. Think about how many commercials you see about erectile disfunction medications and the call to action: Ask your doctor if such and such a medicine is right for you.
So, if you are experiencing symptoms of low testosterone levels and want to naturally increase testosterone, what can you do? There are some scientifically backed ways you can boost this hormone without medication.
Eight natural ways to increase testosterone
1. Sleep
Getting an adequate amount of sleep is key to your body being able to replenish its systems, including hormone production. You should try for seven to nine hours of quality sleep each night.
One recent research study showed that sleeping five or less hours per night caused a 15% decrease in testosterone production. The normal rate of decrease for this important hormone, which is responsible for your sex drive and putting hair our chest, is 1% to 2% per year with proper sleeping patterns.
If you are struggling with this, talk to a doctor. At Causenta, we offer state-of-the-art technologies such as the Halo, which emits pulse electromagnetic field energy at pico-tesla strengths throughout the body to relax the nervous system and is a natural remedy for insomnia.
2. Healthy diet
Eating well, including a diet rich in colorful fruits and vegetables , is a general wellness strategy.
When you are looking to increase testosterone, you must keep in mind that you need a balance of fat, protein, and carbohydrates. A synergy between these types of foods optimize hormone production and support long-term health.
3. Minimize stress
We all know that stress can have negative long-term effects on our bodies and health, but how is it specifically related to low testosterone levels? It has to do with the see-saw type relationship between cortisol (a steroid hormone) and testosterone (a male sex hormone).
Cortisol regulates many different processes inside your body, including metabolism and the immune response. It is also a key player in assisting your body’s response to stress. So, when you are stressed out, you produce more cortisol.
The catch is, when you produce more cortisol, you make lower levels of testosterone.
4. Vitamins and supplements
While the effectiveness of multivitamins is questioned by some experts and scientists, we do know that certain vitamins play key roles in maintaining proper testosterone levels.
These include zinc and vitamins A, C, and E. Vitamin D, which is naturally produced by sunlight, has also been shown to boost sperm quality and testosterone levels
Men can take a vitamin D3 supplement or try to get outside more to naturally absorb this important vitamin to increase testosterone.
5. Exercise regularly
Incorporating exercise into your daily routine is beneficial for a healthy lifestyle and long-term wellness. It has also been shown to increase testosterone levels in men.
In older men, exercise improves reaction time and overall fitness in addition to boosting their testosterone.
While any form of exercise is better than none, if you are trying to increase testosterone, weightlifting and high-intensity interval training have been shown to be most effective based on research studies.
It is important to note that overdoing it in the gym may cause a decrease in testosterone, so be aware of your body and take into account past lifestyle choices. If you are new to working out, take it slow at first and build up your stamina to effectively increase testosterone and your overall fitness levels.
6. Maintain a healthy weight
Obese men have low testosterone levels; a study published in the journal Clinical Endocrinology stated that “obese males between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight.
This is a staggering statistic and goes hand-in-hand with another finding that suggests increasing testosterone is a more effective weight loss tool for obese men than a weight loss diet.
Maintaining a healthy weight is also positive for overall wellness as it puts less stress on your body’s organs and systems.
7. Limit alcohol and drug intake
Abusing alcohol and drugs can limit your body’s ability to produce testosterone. Alcohol can have negative effects on cells and glands that produce hormones.
You should also take into account medications you are taking when examining what is causing low testosterone levels. For example, statins, which are used to treat high cholesterol, have been linked to decreased testosterone.
8. Have sex
Maintaining a healthy sex life helps regulate hormones such as testosterone. So, not only is this a fun and natural way to increase testosterone, but it also benefits your overall health. Testosterone is more than just a sex hormone; it helps to strengthen bones and muscles, and it keeps your heart healthy as well.
If you are interested in learning more about how to naturally increase testosterone levels with a customized wellness plan from Causenta, contact us today for a consultation.