After the age of 30, men experience a decline in their testosterone levels. By 45-50, they experience a dramatic decline. Testosterone is considered a steroid hormone in the Androgen group and can affect your energy levels, sex drive, and ability to conceive a child. In certain cases, low testosterone levels have been associated with increased cardiovascular risk, mortality, and an increase in detrimental cholesterol. Testosterone is an influential hormone that stimulates the production of red blood cells, the ability to improve your mood, bone strength, and assists your ability to think critically. If you or a loved one is suffering from low testosterone, read below for some easy ways you can naturally boost your testosterone levels.
Maintain an average weight.
Staying fit and regularly exercising is an easy way to boost your testosterone levels. Getting in the habit of a regular workout routine can be difficult in the beginning, but once you’re in the habit it becomes an essential part of your day. If you find conventional gym activities like lifting weights or running on the treadmill to be mundane, try to find a physical activity you enjoy doing like hiking or joining a pick-up league. There are plenty of options for adult sports leagues that take place after work and can fit conveniently into your daily schedule. If you don’t have much time to spare, try to maintain an active lifestyle by taking the stairs instead of the elevator or getting up from your desk throughout the workday to take a quick, 15-minute walk. It is important to foster an active demeanor throughout your day any way you can.
Eat more proteins.
Combined with a regular workout schedule, making an effort to introduce more protein into your diet helps boost your endorphins, which in turn will motivate you to become more active. Endorphins increase the more you work out and naturally foster a sense of well-being.
Drink less alcohol.
Clinically, heavy alcohol consumption lowers your testosterone levels. For socially active people, this can prove challenging in particular circumstances, but we encourage you to limit the number of drinks you have and to space them out throughout the night. The general rule of thumb is to space out each drink in one-hour intervals. It is also helpful to drink more water throughout the day and make sure you are keeping hydrated through the night. Getting in the habit of keeping a water bottle by your bedside is helpful.
Get more sleep.
Restoring your energy levels is contingent upon a healthy sleep schedule. It is important that you get at least eight hours of sleep every night and go to bed at the same time. Your body will get into a rhythm and begin to adhere to your schedule. To fully acclimate, you might need to consistently turn the lights out at the same time every day for at least a month. If you have a demanding work schedule and find yourself working late into the night, try to integrate practices that help you work more diligently throughout the day.
Dr. Shelia Hughes is dedicated to providing each of her patients with a higher quality of life. Through tested and proven medical practices, she fosters a sense of peace and tranquility that resonates in the lives of her patients. After graduating from Temple Medical School in Philadelphia, she set out to found a practice that puts the immediate needs of patients first. Wielding a greater sense of compassion and dedication, Dr. Shelia Hughes has bettered the lives and lifestyles of thousands of people. Specializing in healthy weight loss, Bioidentical Hormone Replacement Therapy, and BodyFX, she is able to identify precisely what patients require on a circumstantial basis and successfully integrate the solutions into their lives. We would love to hear from you! Please reach out to us and learn how we can reinvigorate your life today!