Updated: Apr 27
Testosterone is a very essential hormone produced in males by the testicles and the production typically starts to decrease with aging. According to the American Urological Association, about 40 percent of males ages 45 and older have low testosterone levels, which can then lead to symptoms including erectile dysfunction, and males and females may have reduced bone mass and sex drive.
Things That You Can Do To Improve Your Testosterone Level
Get Enough Sleep
Lack of sleep can significantly affect testosterone hormone levels. Testosterone levels increase during sleep and decrease while waking hours. Aim to achieve 7 to 8 hours of sleep every day as just 1 week of short sleep can reduce the levels by 10 to 15%.
Maintain Balanced Diet
Avoid inflammatory foods like fast foods, junk foods, and high-sugar drinks. They hurt your testosterone levels directly. Eating whole foods, balanced fat, carbohydrates, and proteins can keep your hormones balanced.
Maintain Healthy Weight
Studies show men who are overweight have low testosterone levels as they are tightly linked. In other words, low testosterone levels can also cause obesity.
Men who are physically active have properly balanced testosterone levels compared to others. However, overdoing it can also cause a decrease in testosterone levels.
Testosterone plays a critical role in mental health. Long-term stress can impact your hormone levels up to a certain threshold, which again leads to increased feelings of anxiety and other anxiety symptoms.
Vitamin and Supplement Intake
A proper amount of Vitamin D, magnesium, and zinc is important to prevent a decline in testosterone levels.
Avoid Drugs And Alcohol
Excessive consumption of drugs and alcohol is found to affect the levels of testosterone and even impair fertility. Alcohol use also results in elevated levels of estrogen and cortisol hormone, thus destroying testosterone.
As men age, the level of testosterone naturally drops and in combination with a few unhealthy habits, many men face significantly low testosterone levels these days. Most men do not even know that they have low testosterone levels unless they get diagnosed. You can manage your testosterone levels by making simple lifestyle changes. If that wasn’t helpful, Testosterone Replacement Therapy can be remarkably helpful.
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