Low Male Testosterone (LMT) is an unfortunate condition that comes with a certain level of inevitability. All men have to endure it at varying levels and after a certain age (traditionally in the mid 30s) it begins to reduce naturally. But that isn’t to say that things can’t be done to alleviate the symptoms. Firstly, you need to check your levels; TRT UK provider Balance My Hormones provides a reputable service to help remedy your lowering levels. If you do find yours to be low, or you simply want to live a little healthier, then read on; our 5 IDEAL ways to up your testosterone levels naturally.
Where there are health improvements, there are diet plans. And LMT is no exception. There are a few adjustments you can make to your diet that will often work well to alleviate testosterone decline.
Vitamin D is one of the strongest and most effective allies in the fight against LMT. Indeed, it has a strong link with LMT, and taking vitamin D supplements has been shown to boost your testosterone levels. Research has also found that it can improve other health factors, such as sperm count. Result.
Foods that are rich in vitamin D include tuna and fortified cereals, so make sure you include them in your diet. Ginger is another good food to be getting more of; a 2012 study found that taking a daily ginger supplement for 3 months increased testosterone levels by 17.7%.
CUT DOWN ON THE BOOZE
On the other hand, there are certain elements of your diet that don’t do low testosterone levels any favours. Alcohol is one of the most significant. Though it doesn’t have much effect on levels in small doses, such as a simple, single pint of beer, excessive drinking can pose a big problem. Alcohol can have a relaxing, almost sedative impact, releasing endorphins that interfere with the synthesising of testosterone.
Heavy alcohol consumption also increases a stress hormone called cortisol, which further hinders testosterone levels. So, a good way to address potential low testosterone is to cut back on the booze. You’ll be doing your health a favour in many other ways, too.
Your energy levels may waver when going through LMT, but it’s vital you keep exercise as a priority to arrest further decline. Outdoor running is a great start. Firstly, it can combat the potential weight gain you’re experiencing as a result of LMT. Secondly, since the sun is a prominent source of Vitamin D, and can be generated on the skin when exposed to sunlight, getting your exercise done outside provides a two-birds-one-stone effect.
Weight-lifting is also a major booster in testosterone in both the short and long term. Make sure you don’t overdo it with the weights but, instead, keep a regular and consistent routine. Be mindful that research has found that weight-lifting at certain times will give you a bigger boost than others; it’s believed that the best time to hit the gym for bulking is between 4 and 7pm.
ADDRESS THAT STRESS
If your lifestyle is prone to moments of high stress (hey, whose isn’t?) then your testosterone levels may plummet further. This is because it’s been said that the stress hormone cortisol works against testosterone in the body. It’s important, then, to take a holistic, all encompassing approach to aspects of your life that put you under unnecessary pressure. Take time to meditate, engage in yoga and be kind to yourself; your body and mind will thank you for it.
Sleep is another crucial factor in regulating testosterone levels. Studies posit that taking sleep shortcuts can harm testosterone levels massively; it’s been suggested that just one week’s worth of five hours a night of sleep can severely reduce levels. When you combine this with the fact that plenty of good sleep also serves to tackle stress and promote a more holistic approach to good diet and health, then it really is a no brainer.