Low testosterone is a growing problem for aging men. Although testosterone naturally decreases as men get older, when it gets too low it can start taking a negative toll on your health.
Testosterone is known as a male sex hormone, even though women do have some of it as well. Generally associated with libido and sex drive, testosterone in men plays a number of other roles, too. That is why recognizing the signs and symptoms of low testosterone (which is dubbed low-T, for short) is important.
Four out of 10 men over the age of 45 have low testosterone levels, which can be problematic due to the associated increased risk of other chronic health problems in men.
To receive treatment for your low testosterone, you must first recognize the related signs and symptoms.
10 symptoms of low testosterone you shouldn’t ignore
- Low libido
- Extra weight
- Erectile dysfunction
- Sleeping problems
- Lack of concentration or focus
- Growth of breasts
- Aches and pains
- Bone problems, osteoporosis
Tips to boost testosterone naturally
If you experience the above symptoms and your doctor has confirmed low testosterone, you should know there are ways you can give your testosterone a natural boost.
Take more zinc. The mineral zinc is a one of the best testosterone boosters that can bring a positive change in about two months. Many men over 60 come up short on their zinc levels – even when they take supplements. Adding more zinc can be as simple as changing up your diet to include foods with a lot of protein such as meat or fish. Dairy products like raw milk and yogurt are also natural ways to boost testosterone.
It’s not only about eating the right foods to increase testosterone levels, it’s also the way we cook that can influence the levels of testosterone in our body. Studies published in the Journal of Nutritional Science and Vitaminology found that steamed foods retain the most of nutrients. Speaking of zinc and other minerals, the less cooking time the better, so try not to overdo it on the stove.
Reduce your stress. Stress is a significant factor contributing to a reduced testosterone production. It would be easy to say “cut out all that stress,” but the truth is, in our busy go-go lives, stress isn’t something that you can always walk away from.
So instead of walking away from it, how about running away from stress? Cardio-based exercise is an excellent way to help reduce the overall stress level in your life. We need to be intentional about adding exercise to our routines. You need to schedule it in and stick to a plan. For those who do work out already, the trick is not to overdo it. Pushing too hard can lead to fatigue, which in turn can negatively impact your testosterone levels.
Lose weight. When you’re standing in front of the mirror asking yourself how to increase testosterone, you may also ask if you could stand to lose some weight. If you’re overweight, shedding those extra pounds is another way to build testosterone levels naturally. Healthy eating is a priority for getting your weight on track, and you can also become more aware of what the right foods to increase testosterone levels are.
Pass on the sweets. No surprise here, but sugar will reduce your testosterone and increase your insulin levels – not a good trade-off by any stretch. Kicking sugar is no easy feat, but limiting the amount you take in is a start. Being conscious of those foods that have a negative impact is a way to start on a healthier lifestyle.
Exercise, exercise, exercise. Get the point? Having an active lifestyle is the natural way to maintain your body’s testosterone levels and to promote better eating habits, reduce stress, and increase your enjoyment of life. You can start this right now by getting out there and moving. It’s easier than you think. Start walking with a friend, and you will find out how easy it can be to make exercise a part of your life.
When you’re ready to really power up, try sprinting. Some research has shown testosterone levels increased for people who performed a series of short but intense sprints (just six seconds). Levels remained higher even after participants had fully recovered from the sprint workout. Another method is lifting weights. Studies have shown that fewer repetitions with heavy weights help boost testosterone. Your best bets are full body, heavy exercises like squats, deadlifts, bench presses, and Olympic lifts. Two to three full body, weight-lifting workouts per week are recommended for optimal results.
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