Testosterone is the dominant male sex hormone, however, it is also found in females in small amounts.
Testosterone is primarily produced in the testicles, but is also produced in the ovaries, and to a lesser amount in the adrenal glands. Testosterone serves important functions in the body regardless of the biological sex of the person.
Testosterone is important throughout our lives and especially as we age. Testosterone, along with other hormones is required for maintaining our health, influencing our body composition, as well as playing a role in sexual well-being.
Want to look and feel fit? Testosterone plays a big part.
If you are feeling effects of low testosterone such as fatigue, irritability, lessened sex drive, and body composition changes such as reduced muscle and increased fat, you should consult your primary care provider.
Testosterone levels are easily checked with a blood test and along with the following advice to improve levels naturally, supplementation may be needed as part of the treatment plan.
How To Increase Testosterone Naturally?
There are a number of ways you can increase your testosterone naturally. Proper lifestyle modifications can help optimize the body’s natural production of testosterone.
These 5 tips may help reduce feeling sluggish and improve energy.
- Exercise is one of the key ways to not only better overall health, but also raise testosterone levels. While all exercises will have an impact, the most beneficial is resistance training or high-intensity interval training (HIIT). As always, ensure you speak to your healthcare provider to ensure any program is safe and appropriate.
- Proper diet is another factor in optimizing testosterone levels. Obesity is a risk factor for lower than optimal levels. Achieving and maintaining a healthy weight and body fat will help boost levels. Ensuring your diet is balanced with protein, complex carbohydrates, and healthy fats will also help to optimize testosterone production.
- A good night’s sleep is best for everyone. Poor sleep has been linked to lower testosterone levels with some research accounting for a 15% drop in those of us that get by on 5 or fewer hours a night. Aim for 7-9 hours of sleep for the greatest benefit. Speak with your pharmacist if lack of sleep is affecting your health.
- Stress, especially long-term, can be devastating to the body’s testosterone. The stress hormone, cortisol, has been shown to reduce testosterone directly. Add the fact that cortisol is also a large factor in weight gain, and testosterone levels take a large hit. While easier said than done, taking steps to reduce cortisol will have a positive effect on testosterone. The bright side is that many of the tips to boost testosterone also reduce cortisol. Exercise, balanced diet, restful sleep, mindfulness, and laughter will all help reduce cortisol’s effect on testosterone.
- Some non-hormonal supplements have been shown to improve testosterone in the body. Vitamin D has been shown to boost testosterone 25% by supplementing with 3000 IU per day. Given the large prevalence of vitamin D deficiency, as well as all the other benefits the sunshine vitamin provides, ensuring and maintaining proper vitamin D amounts should help with testosterone.
If these strategies are not enough to fully boost testosterone, Prescription supplementation may be required. Make sure you have regular bloodwork to monitor the effectiveness of therapy and also to help catch anything before it may become a problem.
Your pharmacist can discuss all options for testosterone replacement to help you decide which is preferable for you. Your physician must provide a prescription and is also a great resource to ensure you are happy, healthy, and properly treated.
