5 Ways To Boost Testosterone Naturally
As you get older, you might notice some surprising physical changes. Men over 40 often experience a loss of energy and vitality. Some also struggle with mood swings, memory problems, or sexual dysfunction. These symptoms can be confusing and upsetting. But contrary to popular belief, they aren’t an inevitable part of getting older.
Your symptoms could be a sign of low Testosterone (low T). This condition is common, especially in older men. Treatment can balance your hormones and resolve your symptoms. A healthy lifestyle can boost your testosterone production, so making a few simple changes can dramatically improve your quality of life.
Regenerative Medical Institute helps you explore your low T treatment options. My team offers lifestyle counseling and supplements to balance your hormones naturally. We work with you to find lasting solutions and permanent relief.
Read on to learn more about natural solutions for low T.
What Is Low T?
Testosterone plays a vital role in your physical and emotional health. This hormone affects your mood, weight, libido, and muscle mass. In healthy adult men, testosterone levels usually hover above 300 ng/dL. Hormone levels peak at around age 18.
By your late 20s, testosterone levels begin to decrease. Most men experience a drop of 1% each year. By age 45, about 40% of men have low T. Unfortunately, this condition often goes unnoticed, as low T symptoms can be subtle and hard to detect.
What Are the Symptoms of Low T?
If your testosterone levels have declined, you might notice:
- Low sex drive
- Erectile dysfunction
- Weight gain
- Sleep disturbances
- Mood swings
- Memory problems
- Hair loss
Low T symptoms can be difficult to categorize. Many patients report that they “just don’t feel like themselves anymore.” Vague symptoms can be frustrating and discouraging. But solutions are available. Treatment can boost your testosterone levels and restore your vitality.
Can I Increase My Testosterone Levels Without Taking Medication?
Physicians often treat low T with testosterone supplementation. Medication can help, but it isn’t right for everyone. My team explores natural methods that restore your body’s balance without medication.
Many patients can successfully balance their hormones through supplements and lifestyle changes. A healthy diet, regular exercise, and plenty of sleep can work wonders. Stress management and relaxation techniques are also key.
Consider the following natural methods for increasing testosterone levels.
Shed Excess Weight
It’s no secret that obesity and testosterone levels are linked. Medical providers have known for some time that obesity lowers testosterone levels. Low testosterone also triggers an increase in body fat. It can be difficult for some patients to break the cycle of weight gain and testosterone decline.
Weight fluctuations are common in older men. Over time, your metabolism slows down, and your energy levels may decrease. Many middle-aged men notice an increase in belly fat. Abdominal fat can have a significant impact on your heart health and your hormones.
A medical weight loss program helps you shed pounds and keep them off. Losing excess weight boosts your testosterone levels, improves your mood, and keeps your heart healthy. My team develops a customized diet and exercise plan to help you achieve your weight loss goals.
Build Muscle Mass
Research has shown that exercise can boost testosterone levels. Regular physical activity stabilizes hormone levels and keeps your weight in check. Cardio, yoga, and casual walking can help keep you in shape. Strength training also offers powerful benefits for patients with low T.
Muscle mass and testosterone have a symbiotic relationship. Medical studies have revealed that increasing testosterone levels help build muscle mass. Building muscle also boosts testosterone levels. Weight lifting is one of the best methods for building muscle. But if you struggle with using weights, resistance bands are a great alternative. These lightweight straps can strengthen muscles while improving joint mobility.
Get More Sleep
Many of my patients report that they have trouble sleeping. Stress and anxiety can sabotage your sleep and trigger insomnia. A busy schedule also keeps many patients from getting a full eight hours a night. Patients often get used to a shorter sleep cycle. But sleep deprivation wreaks havoc on your hormones.
Testosterone production primarily occurs during REM sleep. During this period of the sleep cycle, your body replenishes itself and heals cell damage. Your brain also responds to subtle cues that control hormone production. REM sleep occurs late in the sleep cycle. If you skimp on sleep, your body may not have enough time to complete these tasks.
Getting less than five hours of sleep cuts your testosterone levels by up to 15%. Sleep deprivation also increases cortisol production. This stress hormone weakens your immune system and speeds up the aging process. Cortisol also lowers testosterone levels. If you want to boost your testosterone, getting enough sleep is a must.
Manage Your Stress
Cortisol isn’t just a consequence of sleep deprivation. Stress and anxiety can also spike your cortisol levels. Over time, stress can have a major impact on your testosterone. Stress-management techniques help you calm down and get your hormones back on track.
Many of my patients find it helpful to meditate, pray, or attend counseling. Exercise can also help with stress relief. Social connections play an important role, too. Joining a book club, signing up for a class, or meeting a friend for coffee provides an emotional outlet. My team helps you explore your options and choose a stress-relief method that works for you.
Adjust Your Diet
Many patients are surprised to learn that their diet plays a key role in managing hormone levels. Certain food can interfere with hormone production. Nutritional deficiencies can also lower your testosterone levels. A balanced diet helps stabilize your hormones and increase your energy levels.
Vitamin D plays a significant role in testosterone production. If you aren’t getting enough of this nutrient, you may need to take a supplement. Egg yolks, seafood, and dairy also provide a rich source of vitamin D.
Zinc and B vitamins help boost testosterone, too. You can boost your intake of these nutrients by eating plenty of fresh fruits and vegetables. Seeds, nuts, beans, and legumes are also great sources of vitamins and minerals. Limit processed foods and refined sugar. These foods may trigger inflammation and hormone imbalances.
What Other Treatments Are Available?
Sometimes, your testosterone levels may not respond to lifestyle changes. If you have a stubborn hormone imbalance, my team helps you explore other treatment options. We offer a range of supplements and regenerative treatments. These options give your body a boost and provide drug-free relief. Pharmaceutical therapy can also complement our regenerative treatments and lifestyle counseling. This holistic approach delivers optimal results.
Bioidentical hormone replacement therapy (BHRT), which I perform through my practice with BodyLogic MD of Greenville, can help resolve low T, too. BHRT uses subdermal pellets to deliver consistent results. Each tiny pellet is about the size of a grain of rice. When placed beneath the skin, the pellet delivers a steady dose of hormones. There’s no need to use creams or gels. Pellet therapy is long lasting and fuss free.
Treatment begins with an in-depth consultation. My team checks your hormone levels and determines the dose your body needs. Next, we prepare a customized pellet and implant it beneath your skin. The insertion process is painless and takes just a few minutes. Over time, the pellet dissolves, and your body absorbs the material. My team rechecks your hormone levels, adjusts your dosage, and places the next pellet.
Most BHRT patients achieve full hormone optimization within six months. My team provides ongoing guidance and regular checkups throughout the treatment process. Once your hormones are stable, we work to preserve your results. Our office schedules regular blood tests and pellet replacement appointments, so you never miss a step.
Dealing with low T can be frustrating and difficult. But treatment can change your life for the better. We help patients make informed decisions about their hormone health. No matter what, we ensure that patients understand their options for care.
Are you struggling with low T or unwelcome physical changes? Let my team provide lifestyle counseling, regenerative treatments, and prescription medication. Contact us at the Regenerative Medical Institute.