4 Tips for Men with Low Testosterone

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Low testosterone (low t) is one of the most common health conditions that men will experience with age. In fact, about 1 in 4 men over 30 show signs of low testosterone, and many are too embarrassed to address it.

Like many other conditions, hormone fluctuation typically grows more severe over time. Recognizing symptoms of low testosterone and dealing with hormone fluctuations early is important. This can alleviate much of the discomfort associated with the condition.

Understanding Low Testosterone and Its Impact

The first step to overcoming low testosterone in men is understanding what the disorder means. Testosterone is the primary male sex hormone. When its levels fluctuate, other hormones in the body become out of balance.

Treatment for low testosterone differs based on its cause, of which there are two. For some men, it develops as a result of age. Hormone fluctuations are a common occurrence for both men and women in middle age. For others, low testosterone is a result of hypogonadism. This is a medical condition where the body can’t create normal levels of testosterone. Hypogonadism can occur at any age, and is commonly associated with obesity. If you have a belly, chances are your testosterone is affected by your weight.

What Are the Symptoms of Low Testosterone?

Whether low testosterone is caused by age or hypogonadism, the symptoms are often identical:

  • Excessive fatigue
  • Mood swings
  • Depression and anxiety
  • Erectile dysfunction
  • Poor exercise tolerance
  • Decreased strength
  • Brain fog and memory issues

At face value, having low testosterone levels is not desirable. But what are the real downsides to low testosterone? It decreases sex drive, body strength, and muscle mass. It also causes low energy levels, slow hair growth, and potential infertility. Low testosterone can lead to further health issues like heart attack, stroke, osteoporosis, and cardiovascular disease. Testosterone is incredibly important for brain health.  Diseases like Parkinsons, MS, Alzheimer’s disease, Lyme Disease, and TBIs have all been significantly improved with Testosterone therapy. 

Needless to say, low testosterone should not go untreated. The most successful way of dealing with low testosterone in men is bioidentical hormone replacement therapy (BHRT) or more specifically, testosterone replacement therapy. Fortunately, there are also a variety of natural methods for increasing your testosterone levels that might help your symptoms. Let’s get into it!

How To Naturally Increase Testosterone Levels in Men

Lifestyle adjustments can have a major impact on people with low testosterone. Reducing caffeine consumption, improving sleep, losing weight, and changing your diet can help tremendously. Here’s exactly how you can implement these changes and why they’ll improve your testosterone levels.

1. Control Your Caffeine Intake

Though not conclusive, studies have shown significant inverse relationships between caffeine and testosterone. This could be linked to caffeine’s effect on the endocrine system. The endocrine system handles hormone production. It produces testosterone through the testes gland. When consumed in excess, caffeine can change your hormone levels. Thus a connection between caffeine and low testosterone is plausible.

Does this mean you have to give up caffeine altogether? Not at all. But if you are struggling with low T, limiting caffeine intake to 1-2 cups of coffee a day may be a productive choice for you.

2. Improve Your Sleeping Habits

Sleep disorders can cause a reduction in testosterone levels. That’s because most testosterone is released at night. So a lack of sleep may interfere with testosterone production. Circadian rhythm disruption, sleep quality, and breathing patterns can also affect testosterone levels.

Getting more sleep and improving sleep quality may help with low T. It also has various other health benefits. Make it a goal to clock in more hours each night. This may be challenging for those with sleep apnea or similar disorders. So if you struggle to fall asleep, this should be an incentive to seek further solutions.

3. Lose Weight

Low testosterone is commonly associated with insulin resistance, a condition overweight people often develop. This leads to health problems like diabetes. If you struggle with obesity and low T, losing weight can be a solution for both.

Losing weight through an improved diet and exercise is a good place to start. But when necessary, testosterone therapy is a great option. Testosterone therapy is shown to increase weight loss. That’s because testosterone helps you increase muscle mass, which leads to improved metabolism. Testosterone not only gives you the energy to exercise, but boosts the number of calories you’re able to burn while you exercise.

4. Eat a Balanced Diet

There are many diets out there to help with weight loss, but as we say in the weight loss world, the diet that works the best is the one that you can stick to! Whether you choose to decrease your calories and carbohydrates or increase your fasting time, there is a weight loss plan that suits your lifestyle. However you cut it, losing weight correlates with improved testosterone levels every time.

Boosting vitamin D intake and eating lean proteins and plant-based foods is a good start. Seek out foods like salmon, mushrooms, and eggs. Cutting back on carbs, dairy, and alcohol may also help. Just remember to keep your diet balanced and full of healthy nutrients. This can make you feel more energetic and motivated to work out—all things that help with low T.

Boost Your Testosterone, Transform Your Well-being

Consuming less caffeine, getting more sleep, losing weight, and improving your diet are great methods for fighting off low T. These healthy habits not only increase testosterone, but also improve your quality of life. The above suggestions can work even better when combined with ongoing therapy where testosterone levels are restored with plant-based hormone replacement therapy. Talk to your hormone replacement doctor for more information about the best treatment options for dealing with low testosterone.

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Filed under: Hormones, ScienceTagged with: , , , ,
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