Testosterone is a very important male hormone. In men, testosterone is needed for fertility, strength, building muscle and bone mass, even fat distribution, and a healthy sex life. Testosterone production can dip beginning at the age of 40. Normal testosterone levels fall to anywhere between 300 to 1,000 (ng/dL). The implications of low T levels are wide-ranging, affecting not just physical but also mental health. It can cause depression or worsen the condition.
While there are medical treatments for low testosterone levels, it is often recommended to try natural treatments to fix the issue. Here are some natural methods doctors recommend to increase testosterone levels in men.
Get Good Quality Sleep
Sufficient sleep can improve testosterone levels. Good quality sleep is at least eight hours of uninterrupted sleep at night. You will know you’ve had good sleep if you wake up feeling refreshed and energized. Underlying sleep problems should be addressed as early as possible. In one study, male subjects who have had restricted sleep for a week saw their testosterone levels drop by 15 percent. This is because testosterone is made during sleep. By contrast, a drop in T levels associated with aging is just a one to two percent drop per year.
Exercise Regularly
The many benefits of exercise include increasing testosterone production in men. In fact, any physical activity that gets blood flowing can boost T levels. If you’ve never exercised regularly, check with your doctor for the right exercise program for you. Exercise that works the different muscle groups not only boosts T levels, but also helps with preserving good muscle mass.
Reduce Stress Levels
When you are stressed, the body produces cortisol. Chronic stress keeps cortisol production high, and it can have the effect of blocking testosterone production in the body. Additionally, cortisol causes the body to hold on to fat, which is another cause of low T levels.
Eat Healthily
Eating healthy foods means different things for different people. The usual vegetables, fruit, and fish are known as part of a healthy diet. However, a good diet meets all your nutrition needs. You could have a nutritional or mineral deficiency if you eat a diet that only consists of fruits and vegetables. If you want to know what diet is best for you, talk to your doctor.
Take Natural Supplements
Natural supplements can supply what your body needs when your diet is lacking. Zinc supplements are commonly recommended to patients with low T levels. It helps regulate testosterone levels in men. Zinc is naturally found in poultry, red meat, crab, lobster, and oysters, but if you are a vegetarian or vegan, you may be lacking in this essential nutrient. The same goes for magnesium and vitamin D. Studies show that men with 3,000 IU of vitamin D3 have a boost in testosterone production.
Low T Treatment in Phoenix, AZ
To find out if you have low T levels, you need to see a doctor for testing. A simple blood test can reveal if you have low testosterone levels, as well as other important health information. Dr. Desiderio (Desi) Avila of Ironwood Urology is a urologist specializing in the diagnosis and treatment of men’s health conditions, including low testosterone levels. He will determine if you have low T levels and recommend a comprehensive treatment plan.
Schedule a consultation to find out your treatment options. Call Ironwood Urology at (480) 961-2323 or use our online request form.
