I am often asked by patients what can a man do to raise his testosterone level without taking testosterone replacement therapy? Here are a few suggestions that may be helpful.
- Exercise and lift weights
If you want to increase your testosterone levels, you will need to increase your exercise frequency. Regular exercise will not only help you by preventing different lifestyle related health problems, but it will also help you by boosting your testosterone levels. Men who regularly exercise have a higher testosterone levels. Even elderly men will also have higher testosterone levels if they regularly exercise.
Reduce stress and cortisol levels
If you are suffering from long-term stress, it can increase the levels of cortisol hormone. If your cortisol levels are high, testosterone levels will decrease.
That’s why, you need to reduce stress as much as possible and which will also decrease the cortisol levels in your body. Regular exercise, whole foods, good sleep, balanced lifestyle and laughter can help you to reduce stress and also improve your overall health.
Get more Vitamin D
Vitamin D offers several health benefits and it boosts testosterone naturally. If you consume just 3,000 IU of vitamin D3 per day, it can increase testosterone levels in the body by 25%.
You can get more vitamin D by increasing your exposure to sunlight regularly. You can also take a daily supplement of 3,000 IU of a vitamin D3 supplement.
4. Get Enough Sleep.
A lack of sleep affects a variety of hormones and chemicals in your body. This, in turn, can have a harmful impact on your testosterone.
The time honored goal is try for 7 to 8 hours per night.
5. Keep a Healthy Weight.
Obesity can have a deleterious effect on your testosterone levels. Exercise and diet can improve your testosterone and also is good for your heart to avoid obesity.
6. Review Your Medications.
Some medicines can cause a drop in your testosterone level. These include: pain medications, steroids (prednisone), anabolic steroids such as those used by athletes and body builders, and anti-depressants.
7. Deep 6 the Supplements.
You may be bombarded with unsolicited snail mail and E –mail offering testosterone boosting supplements such as DHEA. Let the truth be told, you are wasting your money as these supplements will not boost your testosterone.
Bottom Line: Although these suggestions are helpful, they are just a step in the right direction. For more information about testosterone replacement therapy, speak to your physician.