Most men, when they reach the age of 30, would start complaining of having “low T.” The “T” doesn’t refer to a T-shirt or any specific body part. T stands for testosterone, a hormone that plays an important role in their sexual drives and their reproduction function. Testosterone also helps in sustaining the body’s bone density, muscle mass and strength as well as a healthy concentration of red blood cells.
Symptoms of Low Testosterone Levels
When a man has low T, you will see changes in his body, health and personality. Tell-tale signs of a man having low testosterone levels include the following:
- Unnatural weight gain
- Decrease in muscle mass
- Increased body fat
- Thinning hair
- Lower energy level
- Lower sex drive
- Sleeping problems
- Mood swings or changes
- Inability to concentrate
Different Ways For A Man To Boost Testosterone Naturally
Just like with any disorder, illness or deficiency that people acquire or can develop, there are also manufactured drugs and other types of treatments that can help men increase their testosterone levels. And just as with any synthetic medications, different side effects accompany them as well. Men should therefore be careful when taking in these drugs; they must consult their doctor first and ask for their prescription, if they believe that medication is their best option.
However, for men with low T, there are tried and tested ways to boost testosterone naturally. Below are the top five most recommended ways of effectively doing so:
- Get enough exercise. Studies show that any kind of exercise at any time of the day can boost a man’s testosterone levels. So whether they’re into running, hitting the gym or even just boxing regularly, their low T can get that much needed boost. Too much exercise, though, can lower testosterone levels so there’s no sense in overdoing this.
- Get adequate sleep. Research indicates men who sleep for less than 5 hours each night experience a 10-15 percent decrease in their testosterone levels. Men who sleep longer, on the other hand, produce and have more testosterone circulating in their systems. As such, develop better sleeping habits to overcome that low T.
- Reduce and manage daily stress more efficiently. Men who are always feeling stressed out and pressured will have in their body large amounts of the hormone cortisol. If a body is producing high levels of cortisol, testosterone decreases. To counter this, men are encouraged to practice stress management techniques like meditation and yoga to lessen stress and cortisol.
- Increase your daily vitamin D intake. Vitamin D increases the level of testosterone. Therefore, include eggs in your diet, spend more time under the sun or get some additional vitamin D supplements.
- Include nuts in your daily diet and snacks. Brazil nuts, almonds, walnuts and peanuts help in increasing the body’s production of testosterone.