When you are a guy who suffers from low testosterone, the problems you encounter can interfere with your ability to enjoy life each day. For starters, you’re probably going to notice your sex drive is slowing down, which is never good. Along with this, you may feel more fatigued than usual, be depressed about every little thing, and notice you may be gaining weight while losing your muscle tone.
While there are medications to help with low testosterone, the good news is that there are many things you can do yourself to boost your levels naturally. If you’re ready to raise your testosterone levels the natural way, here are some steps to take right away.
Start Lifting Weights
One of the best things you can do for your overall health and to increase your levels of testosterone is to start lifting weights. However, this does not mean you will have to start living at the local gym and turn yourself into a powerlifter. Instead, you can use moderate amounts of weight during your training to give your testosterone the boost it needs. When you combine weightlifting several times a week with cardio exercises to strengthen your heart and get the blood flowing better to all parts of your body, the fatigue and blue mood will start to disappear.
Fill Your Diet with Fish
If you are a seafood lover, filling your diet with as much fish as possible will definitely boost your testosterone levels. Many types of fish, including tuna, salmon, and mackerel, contain high amounts of Vitamin D that can immediately start boosting your testosterone levels. Arguably the most crucial vitamin involved with your body’s hormone production, eating fish a few times per week will have you eating healthy and increasing your testosterone.
Don’t Sweat the Small Stuff
If you are letting the responsibilities you have in your professional and personal lives get to you a bit too much day after day, all of this stress that is accumulating is sending your testosterone levels lower and lower. Rather than let this happen, don’t sweat the small stuff and start adding some stress-reducing techniques to your daily routine. One of the most popular is meditation, which can require only about 15 minutes of your time when you first wake up or just as you are about to go to bed. When you meditate, you’ll reduce the amount of cortisol your body releases into your bloodstream, which will help keep your levels of free testosterone in the high range.
Don’t Skimp on Sleep
Even though you know guys who love to work hard and play hard, chances are they are lowering their testosterone levels by skimping on sleep. To make sure you don’t become part of this group, make sure your daily routine includes getting at least seven hours of sleep each night. Most of the testosterone in your body gets released at night when you are asleep. If you get less than seven or eight hours of sleep each night, studies have shown this can lower your testosterone levels by as much as 15 percent.
Use Tobacco and Alcohol Moderately
If you are a smoker or have multiple alcoholic drinks on a daily basis, you are making sure your testosterone levels will only go lower and lower as you get older. Smoking or using other tobacco products harms virtually every part of your body in some manner, which means your testosterone levels will at some point, start to be affected. Prolonged alcohol use does the same thing, which is why doctors are always telling their patients to stop smoking and drink alcohol in moderation. So while you are using a hormone test at home to see if you have low-T, put down the cigarettes and can of beer.
When your testosterone levels get too low, this increases your chances of developing erectile dysfunction and other problems with your libido. Instead of wondering why your performance in the bedroom is not up to your usual standards, use the steps mentioned here to ensure your testosterone levels stay as high as possible. When you do, you’ll feel better, look better, and keep your sex drive going strong as you get older.