Low testosterone can have a number of undesirable effects on one’s body. For starters, it can affect your appearance in the form of hair loss, weight gain and reduction in lean muscle mass. Secondly, waning testosterone levels are synonymous with depression symptoms, persistent fatigue and reduced erectile function. Fortunately for people suffering from low testosterone, there are many ways to bolster testosterone levels – most of which are neither expensive nor time-consuming. So, if you’ve been struggling with the effects of low testosterone, the following measures may come in handy.
Consult Your Physician
Before beginning a testosterone-boosting regimen, it’s important to be sure that low testosterone is what you’re suffering from. Since virtually every symptom of low testosterone is associated with other conditions, you’d be wise to get a professional opinion before proceeding with a treatment plan.
In addition to providing you with a diagnosis, your doctor will be able to recommend a treatment plan that’s perfectly suited to your lifestyle. For example, he or she may advise you to use testosterone boosters. As the name suggests, these supplements are designed to increase testosterone levels in people whose testosterone is in short supply. However, it’s important that you get your doctor’s approval before incorporating them into your treatment plan.
It’s no secret that we’re living in stressful times. Even in the best of times, life is fairly stressful, but between persistent economic anxiety and a worsening pandemic, many of us have seen our stress levels rise exponentially. Long-term stress is associated with elevated cortisol, which has been known to cause a reduction in testosterone. High cortisol levels are also synonymous with increased food intake and weight gain, as well as a variety of other physical and psychological afflictions.
With this in mind, people suffering from low testosterone – and everyone else, for that matter – should take active measures to minimize stress. Although this may seem easier said than done, adopting a number of simple lifestyle changes can prove tremendously helpful in keeping your stress levels in check. Getting proper sleep, eating right and exercising on a regular basis can lead to a more balanced mind and healthier body. Additionally, avoiding situations that cause excessive stress is strongly recommended.
The benefits of regular exercise are seemingly endless. Feeling better, looking better and increased self-confidence are just a few of the perks associated with working out on a regular basis. However, in addition to these well-known advantages, consistent exercise can also help you maintain healthy testosterone levels. While all types of exercise can prove beneficial in this endeavor, weight lifting and other forms of resistance training can be particularly effective at boosting testosterone.
Avoid Excessive Alcohol Consumption
Consuming excessive amounts of alcohol is never good for one’s health and carries a variety of both short and long-term consequences. Liver damage, high blood pressure, heart problems and a host of other undesirable consequences can arise from drinking to excess. Extreme alcohol consumption can also result in reduced testosterone. For the sake of your testosterone levels and continued good health, make a point of following the 2015-2020 U.S. Dietary Guidelines for Americans, which recommend no more than two drinks a day for men and one drink for women.
Get a Good Night’s Sleep
As previously stated, getting proper sleep is essential to minimizing stress, which is essential to healthy testosterone levels. That being the case, anyone with waning testosterone would do well to take sleep quality seriously. In addition to getting between 7-10 hours of sleep per night, take care to give yourself a bedtime and stick to it. Furthermore, if you have trouble settling down at night, make sure to engage in relaxing activities like reading and meditation in the lead-up to bedtime.
Low testosterone isn’t an issue that should be taken lightly. In addition to a bevy of physical symptoms, waning testosterone levels are synonymous with a host of emotional problems. Whether you’re currently afflicted by low testosterone or suspect you might be, take care to reach out to your doctor and start exploring prospective treatment options. In many cases, this is a relatively easy issue to treat, but the longer you wait, the longer you’ll be dealing with its effects. Anyone interested in nipping low testosterone in the bud should consider the tips discussed above.