Testosterone is an extremely vital hormone in a man's health associated with:
- Normal sex drive and erectile function
- Normal muscle size and strength
- Bone growth and strength
- His sense of well being and mood
- Necessary for adequate production of sperm
When a man's T levels decline, all of these areas can be affected. A normal part of aging is a decline in Testosterone levels starting usually at around age 50. Yet research clearly shows a tie between low testosterone and obesity, increased risks of disease, and premature deaths. Therefore, every man should take the necessary lifestyle steps to optimize his testosterone levels.
So what can a man do naturally to increase or maintain his T levels?
Natural Ways For Men To Increase Their Testosterone
1. Exercise and Lift Weights
Exercise is perhaps one of the most effective natural ways to boost your testosterone. This is one of the most reliably documented approach, with ALL research, studies, reviews and experts accepting as fact that people who exercised regularly had higher testosterone levels. New research in obese men now suggests that increased physical activity is even more beneficial than a weight loss diet is for increasing testosterone levels.
All types of exercise work, but Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term. High-intensity interval training (HIIT) can also be very effective & studies indicate that taking certain supplements such as creatine monohydrate and caffeine can further boost your levels when combined with an exercise training program.
2. Eat Whole Foods - Protein, Fat and Carbs
Eating has a major impact on testosterone levels. A diet based primarily on whole foods is best, with a healthy balance of fat, protein, and carbs recommended to optimize your T levels and maintain good health. Don’t overeat and don’t restrict your caloric intake for prolonged periods of time. Try to eat balanced amounts of carbs, fat and protein. Constant dieting or overeating can be disruptive to your testosterone levels many research articles point out.
It’s probably no surprise that excess alcohol or drug usage, whether medicinal or recreational, may also decrease testosterone levels.
3. Take a Vitamin D Supplement and Get Some Sun
Research shows us that Vitamin D may work as a natural testosterone booster. A recent twelve month study revealed that optimal supplementing of 3,000 IU of vitamin D3 daily increased the test groups' testosterone levels quite significantly by around a full quarter (25%). Perhaps also significant is the fact that in geriatric and elderly men, the vitamin D and calcium optimized testosterone levels led to a vastly reduced risk of a fall.
As far as taking additional vitamin & mineral supplements, the combination of Vitamin D and zinc have the strongest evidence as testosterone boosters so far. Others may also have benefits, but require further research at the moment.
4. Minimize Stress
Long-term stress can elevate levels of the hormone cortisol which can quickly reduce testosterone levels. Both stress and high cortisol levels lead to increased eating, weight gain and fat storage, that in turn may negatively impact your testosterone levels.
5. Get Plenty of Quality Sleep
Getting good sleep may also have major effects on your testosterone levels. The "ideal" amount of sleep varies between all individuals, but one study found that sleeping only five hours each night was linked to a fifteen (15%) reduction in testosterone levels.
Other long-term studies also support this. One study calculated that for every additional hour of sleep you get, your levels rise by around 15% higher, and concluded that seven to ten hour a night of sleep works best for maintaining your current levels.
6. Natural Testosterone Boosters
Very few natural testosterone boosters are yet to be supported by any reputable research studies. Yet one herb with the most research behind it is called ashwagandha. In a study designed to test its effects on infertile men they found a seventeen percent (17%) increase in testosterone levels and a whopping 167% increase in sperm count. Another study found it lowered cortisol by around 25%, which may also stop the lowering of testosterone.
Other popular herbs that are supported by some studies in both animals and humans include Ginger Extract, horny goat weed, Mucuna pruriens, shilajit and tongkat ali. It’s important to note that the majority of the research has been conducted in mice or infertile humans with low T levels. If you have healthy T levels, it is unclear whether you will benefit much from these supplements.
Questions About the Natural Treatments for Low T?
At Philadelphia Urology Associates, Dr. Bruce Sloane is a nationally renowned specialist in Men's Health issues and Age Management Medicine. Throughout Philadelphia and the surrounding areas, patients seek his expertise to treat low testosterone levels, hypogonadism and the erectile dysfunction that is commonly associated with it. Using state-of-the-art equipment and having extensive specialized education and training, Dr. Sloane is considered to be the leading urologist in the tri-state area for treating Low T and other urological disorders.
If you have any questions about the treatments available to you, we urge you to contact us now online or call us at (215) 563-1199 today to discuss how we can help you!
