If you’ve recently felt the common effects of low testosterone, you’re not alone. Most men 30 and over will eventually see some form of low-T – whether in the form of energy, vitality, sexual drive and endurance, lean muscle loss, and more. However, before you make your appointment to visit your physician, there may be some natural ways you can increase your testosterone production. Common foods, and a strategic diet and exercise plan may just be the formula you need to help boost your testosterone naturally.
Most people associate low-T with a low sex drive. This is absolutely true in many instances. It can also lead to difficulty maintaining an erection or erectile dysfunction entirely. Even if you might be able to live with this, your partner may struggle with an inadequate sex life. It is also important to note that low testosterone is also directly related to the loss of bone and muscle mass and it may cause you to lose your hair prematurely. Low testosterone can cause depression, mood swings, hot flashes, lower energy levels, an increase in body fat, lower sperm counts, and difficulty sleeping. At the end of the day, your testosterone directly impacts your quality of life in nearly countless ways.
Low-T occurs for a number of reasons, including genetics, lifestyle choices and age. It is possible that your genetics could be the reason for your condition, such as Klinefelter Syndrome. While you cannot change your genes, you might be eligible for testosterone replacement therapy to improve your levels. Your daily lifestyle choices can also cause lower levels, such as from smoking, drinking alcohol, high stress, high blood pressure and high cholesterol. It is also possible that you might have lower levels due to your age. Regardless of the source for low-T, you can reverse the effects to some degree. The best way to prevent issues with your testosterone is to eat right and exercise.
Drink fresh ginger tea every morning. If you do not like the taste, add lemon juice and honey. Studies have seen positive results in as little as 30 days. Pomegranate tea or juice is also an exceptional option. Use fortified plant milk, such as almond or hemp milk, in your cereal rather than dairy milk. And fortified cereal is also good for low-T. Fortified orange juice is another beverage that can help. While fish oil and extra virgin olive are not quite beverages, they are wonder liquids that improve your condition.
Go to the sea for some meal ideas. Zinc consumption is believed to be directly related to testosterone. Eat oysters to boost your zinc and as a way to get in the mood for love. If oysters are not to your liking, try shellfish. This can be anything with a shell and from the sea, such as lobster, crab and scallops. Make sure you eat fresh seafood for the best results. Do not forget about tuna. You can choose either fresh tuna or canned. Either will do the trick to increase your mercury consumption. You can also select sardines or salmon as a way to boost your levels. Keep in mind that you should only consume these items a few times a week as too much mercury can have a negative effect on your health.
Protein can also help. You will find helpful protein in a wide variety of sources. You may prefer red meat over all other proteins; however, it is important that you minimize the amount of red meat you eat each week as it, too, can have negative effects on your health. Try lean proteins in place of red meat, including chicken, turkey, pork and fish. You can also find high levels of protein in beans and legumes which are ideal for vegetarian and vegan lifestyles. You can also reach for pumpkin seeds, quinoa, peas, oats, green beans, pistachios, broccoli, peanuts, peanut butter, sun-dried tomatoes, artichokes and more to increase your protein consumption. Just like changes to your diet can have a positive impact on your dental health, many foods have a direct impact on your natural production of testosterone.
Lift weights and exercise. Both of these activities are essential for a healthy life and a healthy libido. Be sure to eat carbs if you are going to lift weights. Lower stress and cortisol in your life. Get outdoors for some vitamin D. Take supplements to ensure you get all the right vitamins and minerals lacking from your diet. And get a good night’s sleep. People starkly underestimate the importance of a good night’s sleep and its positive effects on everything, from your testosterone to your overall happiness.
Do not feel you have to make all of these changes overnight and remember that this is a process that will take time. If you keep at it every day, you will begin to see improvements in your testosterone and outlook on life.
Exercise can have a meaningful impact on your testosterone. “Sometimes it’s 15 minutes after exercise that testosterone is elevated. Sometimes it can be up to an hour,” says Todd Schroeder, PhD, who studies exercise and hormones in older men at the University of Southern California.
While some men may seen a testosterone boost from these suggestions, it’s common that you may have an underlying issue that’s preventing you from producing testosterone naturally. Furthermore, because men’s production of testosterone starts to decline around the age of 30, testosterone therapy is often a good way to supplement your testosterone.
With no shortage of testosterone replacement therapy clinics nationwide, TRT is quickly becoming the go-to solution for men that want to ensure their natural decline in testosterone no longer has a negative impact on their health, and daily routine.
Gone are the days of a one-size-fits all therapy plan. As science advances, physicians have the ability to better tailor a TRT program for each patient.
According to Josh Zuckerman, President of Ehormones MD, a nationwide hormone therapy clinic, “each one of our patients are treated with a unique therapy plan to meet the needs of their body. All patients undergo comprehensive, state-of-the-art diagnostic testing.”
Beyond the prescription aspect of TRT programs, many enphasize the importance of nutrition and diet. Knowing that subtle changes in your daily intake can improve your well-being is important, and planning is key to the success of your health.