It is estimated that 40% of men aged 45 and older have low testosterone levels. While having low testosterone is more common than many think, it is an issue that is not discussed nearly enough.
Having low testosterone can affect many areas of life, such as lowering your sex drive, disrupting your sleep, and causing depression.
Luckily, there are many methods of improving testosterone levels. Though, you may have to try a few out before finding what works best for you.
Read our guide below to get started.
Evaluate Your Diet
What you eat can greatly affect your testosterone levels, so evaluating your diet is an excellent place to start. Overeating or dieting constantly can cause low testosterone.
Along with this, those who are obese are more likely to have lower testosterone levels.
Instead, you want to focus on creating a balanced and well-rounded diet. This will help to improve your testosterone levels as it will promote a healthy weight and reduce blood sugar spikes.
Focus on including protein, healthy fats, and whole foods in your diet.
Focus On Exercise
Exercise can help keep you at a healthy weight, helping to improve testosterone levels. If you don’t currently have an exercise routine, it’s time to make one.
Strength building, such as lifting weights, may help to boost testosterone levels. Mix weightlifting with cardio to burn calories, boost your metabolism, and rebuild muscle that may have been lost due to low testosterone.
Your mental and physical health are tied together, so you must reduce stress and cortisol levels as much as possible.
When you are stressed for long periods of time, you will have a high amount of cortisol running through your body, which can reduce testosterone levels.
Unfortunately, it is impossible to get away from stress altogether. Instead, take measures to spend time doing things that make you feel at peace, even if it is just for a few minutes each day.
Address Underlying Medical Conditions
While obesity can cause low testosterone levels, many other underlying medical conditions can as well. Taking certain medications can reduce testosterone levels, as can type 2 diabetes, obstructive sleep apnea, and metabolic syndrome.
There are also specific conditions that are caused due to hormone imbalance, such as gynecomastia, which causes swelling in the breast tissue. Learn more about testosterone for gynecomastia here.
Addressing these underlying medical conditions can help you get to the root of the cause, which may be the best and only way to solve it.
Your Guide to Improving Testosterone Levels
Your health and well-being are the most important things, so it is excellent that you are taking this step and beginning your research. Improving testosterone levels may take some time, and some trial and error, but it is not impossible.
Consider making an appointment with your doctor today to discuss your options.
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