Gentleman, are you feeling less energetic than you’d like? Maybe you’re having trouble concentrating these days. Or perhaps you’re not as amorous as you once were.
Dropping testosterone levels could be the cause.
Even though we don’t talk about it nearly enough, it’s a normal stage of getting older for men. In fact, your testosterone levels can start to drop as early as your 30s.
If you think low testosterone might be behind some of your symptoms, but want to be sure, your doctor can run an easy blood test to confirm your suspicions.
Boost testosterone naturally and easily
The good news is you don’t have to live with your low testosterone. You can bump up your levels without a complicated routine or drugs.
Following are six simple ways to boost testosterone levels naturally.
1. Get some sleep:
According to experts at George Washington University Medical Center, getting more sleep may be the easiest way to boost testosterone. Most people need between seven and eight hours of shuteye per night to stay healthy. And that includes keeping your testosterone at a healthy level
Research shows getting just five hours of sleep can cause your levels to plummet by 15 percent. But every extra hour of sleep you get—up to that seven to eight hour window—can boost your testosterone levels by a full 15 percent.
2. Lift some weights:
You don’t need to turn into a gym rat. But adding weight-bearing exercises, such as lifting light weights, to your routine can work wonders with your testosterone levels.
Any kind of exercise is an easy way to boost testosterone levels. But research out of Pennsylvania State University found that weight or resistance training gave the best results. Plus, your body produces the amount of testosterone it anticipates you needing. Which means staying active can stimulate your system to make more of it.
3. Soak up some sun:
Of all the vitamins, vitamin D may be the most important when it comes to maintaining healthy testosterone levels. A study from Austria linked vitamin D supplements with significantly higher levels.
Since vitamin D deficiency is common, especially among seniors, your D levels may be causing your testosterone to tank. Try spending more sunscreen-free time in the sun with your head, arms and skin exposed. In the warmer months, shoot for around 15 minutes daily. And talk with your doctor about taking a vitamin D supplement as well.
4. Take a deep breath:
Stress can interfere with your ability to make testosterone. When you’re feeling anxious your body pumps out the stress hormone, cortisol. But while your body’s busy, making cortisol, it can’t make testosterone. Which is why studies have found when one hormone goes up, the other goes down.
But if you’re like many folks these days you’re spending far too much time stressed out. And until you learn to relax so your body stops pumping out cortisol, your testosterone levels will suffer.
Need some help figuring out how to reduce your stress levels? Check out our special report 6 simple solutions to overcome worry and relieve stress.
And our 15 happiness hacks can help send your stress, and cortisol, levels plummeting too.
5. Skip the bottled water:
Recent studies, including two out of the University of Michigan, have found that exposure to BPAs, phthalates and parabens can lower testosterone levels.
The plastics used in bottled water, and other food packaging, often contains all three of these unwanted chemicals. But you can reduce your exposure to these creepy chemicals, and boost testosterone levels at the same time.
- Swap out plastic bottles for stainless steel or glass instead.
- Replace plastic leftover containers with ceramic, glass or steel.
- Buy fresh organic foods whenever possible.
- Invest in a reverse osmosis water filter for your home.
As simple as these changes are, they can have a surprisingly positive impact on your testosterone.
6. Have more sex:
You know that old saying, “use it or lose it”? Well, it applies to your testosterone-fueled sex life, too.
The Baltimore Longitudinal Study on Aging found that men who had more sex also had more testosterone. Which isn’t entirely surprising since we know that your body will boost testosterone levels based on anticipated needs.
So don’t wait until “you’re in the mood.” Just go ahead and take that roll in the hay. After all, the more often you do the more often you’ll find yourself in the mood. And besides, it’s fun!
Don’t let low testosterone levels make YOU feel low. Try out these six proven ways to boost testosterone levels instead.
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