But nature can only go so far. Thankfully, you have the ability to manipulate various factors that can contribute to how you feel, and potentially fight back against a natural seasonal reduction in testosterone.
The first thing to do is get over the conditions outside. It’s certainly going to be darker in the winter, and some of you may be dealing with frigid temperatures. But making an effort to get outside and be active can make a difference in testosterone.
If you can get outside for a walk, ski, skate, or do some other form of activity, preferably during daylight hours for some vitamin D, you can combat the testosterone reduction that can accompany inactivity.
When winter days are spent sitting, testosterone levels aren’t going to move in the right direction.
Activity, and particularly activity that helps build or strengthen muscle, is great. But diet is also important. Nutrient-dense foods like fruit, vegetables, lean proteins, eggs, fatty fish, whole grains, and nuts can all help optimize testosterone.
On the other hand, you’ll want to cut back on processed foods and unhealthy snacks throughout the day.
Paying attention to when you eat may also play a role. Avoid mindlessly eating snack foods when you’re settling in to watch a movie or something else on television. Those extra calories can be a big contributor to fat gain, which may zap testosterone levels.
Lastly, you’ll want to make sure you’re getting good sleep. Seven to nine hours per night, uninterrupted, is optimal. The winter darkness might play a bit of trick on you, but try to keep a schedule in place.
Attempt to limit blue light exposure from screens and avoid alcohol in the evenings to help with sleep.