Men’s testosterone levels peak in early adulthood, before starting to naturally decline after the age of 30. This natural decrease is not often a cause for concern, but there becomes a point at which the levels of testosterone drop below the healthy range.
Low testosterone (shortened to low T) refers to serum testosterone levels that are below 300 nano-grams per deciliter (ng/dL). This can lead to a range of adverse effects.
Testosterone Molecule
There is a range of different factors that can increase your risk of low testosterone, including:
- Injuries or infections
- Medications, including antidepressants and strong pain killers
- Cancer treatments, such as chemotherapy and radiotherapy
- Excess long-term stress
- Obesity and metabolic syndrome
- Alcohol abuse
- Liver cirrhosis
So, how do you know if you have low testosterone? You will likely experience several symptoms when your testosterone levels are below normal. The most common symptoms include low sex drive, low energy, low mood, and loss of body hair or facial hair.
If you notice any of these symptoms, there are a number of steps that you can take. The first step should always involve going to see a healthcare professional. They can perform the right tests and examinations to give you an accurate diagnosis.
Your healthcare professional will also be able to offer the correct treatments and therapies that can be used to boost your testosterone levels. One of the most common medical recommendations for those suffering from low testosterone is testosterone replacement therapy (TRT).
However, TRT is not appropriate for everybody. Many males choose to use a more natural testosterone booster to increase their levels.
Here are some of the best ways to naturally boost your testosterone levels.
Eat a Healthy, Well-Balanced Diet
If you’d prefer to take a more natural approach to overcoming low T, it’s worth taking a look at your diet. Eating a well-balanced diet that is full of essential micro-nutrients may help to naturally increase your testosterone levels.
Here are some testosterone-boosting foods to include in your diet:
- Oily fish
- Avocados
- Eggs
- Leafy green vegetables
- Berries
Exercise
Regular exercise has been shown to naturally boost your testosterone levels in the short-term and long term. Exercise also helps to combat obesity, which is a key risk factor for low T.
Strength training is particularly beneficial to increase your testosterone because of its muscle-building effects. The more muscle you have, the more testosterone you will produce.
Reduce Your Stress Levels
Long-term stress results in chronically high cortisol. This can have a negative impact on your physical and mental health. High cortisol often results in a decrease in several other hormones, including testosterone.
Stress management is, therefore, important to naturally decrease your cortisol and increase your testosterone levels.
Life gets busy and reducing your stress can be difficult when you have several responsibilities. Try to find strategies that will help you to cope with stressful situations. Make sure to include relaxation time in your schedule and decrease your workload if possible.
Photo Credit
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Guest Author Bio
John Moran
John Moran is an American who enjoys the fine art of living well. His interests include anything wine, food or nature related especially when enjoyed with friends and family.
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