Testosterone is the single most important male sex hormone. Starting in utero, this hormone shapes a man’s physical form, influences a multitude of tissues and cody systems, and has even been shown to affect personality. This is why it is vital to a man’s overall health and well-being to maintain healthy levels of testosterone as he ages.
Low levels of testosterone can affect a man’s body composition through weight gain, cause a reduced sex drive, and even affect sexual function in the form of reduced erections and infertility.
While it is natural for testosterone levels to decline the older one gets, there are several steps you can take to slow, and perhaps even reverse the process. Check out some of our tips for how you can raise testosterone in a natural and healthy way right here courtesy of Renewed Vitality!
Get Plenty of Sleep
Lack of proper sleep can adversely affect the balance of chemicals and hormones in your body. In fact, a recent study conducted by the University of Chicago found that testosterone levels in even young, healthy men can drop as a result of sleep deprivation.
The researchers found that after just one week of restricted sleep, the daytime testosterone levels of ten healthy men aged around 24 years old dropped by up to 15 percent! By contrast, normal aging has only shown steady decreases of 1-2 percent per year.
You should always aim for at least 7-8 hours of sleep per night. If you have problems getting to sleep on a regular basis, be sure to contact your doctor for professional advice.
Maintain a Healthy Diet
Eating well is essential to proper body function now matter what age, sex, or ethnicity you are. This is especially true regarding testosterone levels.
According to one report that appeared in the Journal of Neuroinflammation, low testosterone levels may correlate with being overweight, and can even contribute to a variety of inflammatory conditions and impaored neurological function.
Other research has shown that both overeating and crash dieting can also disrupt hormone levels, though this effect is most prevalent in athletes and other very active people.
The best diets are the ones that stick to a mild intake of mostly whole foods and a healthy balance of fats, carbs, and proteins. Eating a healthful and nutritious diet helps to keep all hormone levels balanced and promotes long-term health.
Exercise Regularly
Just as a healthy and balanced diet is vital to well-balanced hormones, so too is regular exercise and physical activity.
A recent study in the European Journal of Applied Physiology found that the more active an individual is, the more testosterone they have. Another study suggested that increasing casual exercise was even more beneficial than weight loss as a whole when it comes to improving testosterone levels.
Establishing a routine that includes plenty of physical activity without overdoing it is a key component to maintaining hormone health naturally. Aerobic exercise in particular improves cardiovascular fitness, decreases body fat, and increases testosterone output.
Actively Reduce Stress
Chronic, long-term stress isn’t good for anyone, but can be especially dangerous the older you get. Stress naturally elevated hormone cortisol levels, a chemical that is responsible for managing a variety of body responses, including the immune system and metabolism.
Elevated cortisol levels can negatively impact testosterone. In one 2016 study, researchers found that stressful events can actively contribute to erratic changes in testosterone levels in both men and women.
In this study, the men showed significant increases in salivary testosterone (an increased excretion of testosterone) under exam stress, while the women had substantially decreased testosterone levels altogether.
The research even suggested that the stress response in males resulted in increased aggression, emotional inhibition, and rumination.
Avoid Excessive Drug and Alcohol Use
Any substance that actively alters brain and body chemistry can affect all kinds of hormone levels, but this is especially true of drugs and alcohol. In fact, excessive drug and alcohol consumption has been linked to lower testosterone levels directly.
According to the National Institute of Alcohol Abuse and Alcoholism, alcohol use affects the glands and hormones involved in reproductive health. In addition, alcohol use has been shown to cause significant hormonal reactions and even cell damage.
As a whole, alcohol and other substances including caffeine and tobacco should only ever be used responsibly and in moderation.
Try Hormone Replacement Therapy
Despite your best efforts to raise testosterone levels naturally, lifestyle changes alone are often not enough to get you where you want to be.
While some men may be reluctant to try pharmacological treatments, hormone therapy can often be helpful when the body fails to produce enough testosterone on its own.
Renewed Vitality is the Berks County area’s premier facility for hormone replacement therapy (HRT) and other treatments. We serve both men and women, offering safe, effective care that relieves hormone imbalance symptoms and restores quality of life for patients at all stages of life.
To learn more about your hormone replacement therapy options at Renewed Vitality in Wyomissing, PA, don’t hesitate to contact us at your earliest convenience. We look forward to assisting you!
