Testosterone levels naturally decrease as you age, however low testosterone in both men and women is becoming an increasing issue within the human population. There’s so much more than just your sex drive suffering too.
Cleveland Clinic have taken a look at exactly why they believe non-age-related testosterone levels have declined. Largely, it is believed to be due to lifestyle changes. Increases in excessive weight, decreases in training & changes to the way people eat constitute substantially to the decrease in natural testosterone.
As previously mentioned, more than just your sex drive suffers with low testosterone,
- Thinning of hair.
- Hot flushes.
- Reduction in muscle mass
Other symptoms of low testosterone in adults AMAB include:
- Depressed mood.
- Difficulties with concentration and memory.
- Increased body fat.
- Enlarged male breast tissue (gynecomastia)
- Decrease in muscle strength and mass.
- Decrease in endurance
However, the good news is that you can make some simple changes to your life and get your testosterone levels back up to where they should be. So with that said, here’s some easy fixes to help with your testosterone! Here are 5 ways to help naturally increase your testosterone:
1. Lift Weights
We aren’t saying you need to get in the shape to enter a bodybuilding competition but regularly lifting weights is a great way to help naturally increase your testosterone levels.
Compound movements are the perfect exercise to help increase testosterone. Chest presses, dead lifts, rows & squats are just a few examples of some of the best exercises you can do. These exercises work multiple muscle groups at the same time which increases testosterone release more than isolated exercises.
Lift heavy. Not enough to cause any injury but at the upper end of what you can manage. The heavier the weight, the more testosterone will be released.
2. Try and Reduce Stress
We know, we know, this one is easier said than done. But increased stress over a period of time can overexpose the body to cortisol levels which in turn, decreases your natural testosterone levels.
Make yourself a cuppa. Step away from your desk, take a minute to regroup your thoughts. If you’re needing more than that, activities such as yoga, meditation, and deep breathing can help to reduce stress and improve testosterone levels.
3. Get Some Sun
If you live in the UK like our team do, we understand that this is a lot easier said than done! Vitamin D is key to several aspects of your health. The fat-soluble Vitamin is important for the general functioning of your immune system alongside the development, growth and strength of bones and teeth..
The summer months are great to get outdoors, get your 10,000 steps in and also get a great amount of Vitamin D. However, if it’s the middle of winter, supplementing your essential vitamins might be a great idea!
A 2016 study looked at how Vitamin D supplementation, for Vitamin D deficient men, impacted their testosterone levels. The study tested 102 middle aged men and concluded that taking the supplement enhanced their testosterone levels.
4. Take Supplements
Vitamin D isnt the only supplement you should consider taking. There are many different testosterone boosters that are available on the market. These products are designed to help you increase your testosterone levels naturally. They usually contain natural ingredients such as herbs, vitamins, and minerals that have been shown to have a positive effect on testosterone levels. Be sure to do your research and consult with your doctor before taking any testosterone boosters.
5. Get Enough Sleep
Sleep is one a monumentally important factor in maintaining healthy testosterone levels. Studies have shown, as with many things, that testosterone levels naturally decrease with age, but getting enough sleep can help to counteract this decrease. Aim for at least 7-8 hours of sleep a night for optimal testosterone levels.
There, of course, is no guarantee that these tips will massively increase your levels but there is a good possibility they will help subtly improve them.!
