Testosterone
starts to decline naturally as men age. The average man’s testosterone levels
fall when they reach forty, but the decline is gradual. A man’s testosterone
levels will slowly decline at a rate of around 1% per year after they reach 40.
Around 75% of men that are 70 will still be within normal
testosterone levels even after losing 30% of their normal testosterone levels.
Women also produce testosterone but at a much lower level than men.
When
testosterone levels are low, a person may experience:
- Difficulty sleeping
- Depression
- Impotence
- Reduced bone mass
- Fatigue
- Irritability
- Reduction in lean muscle mass
- Body fat increase
- Mood swings
Healthy
levels of testosterone throughout adulthood and old age are important to help
combat disease, muscle mass loss and even sexual function.
If you want
to increase testosterone levels without injections or pills, there are
evidence-based options proven to help that are all-natural.
1. Start Exercising More Often
Exercise has
a plethora of benefits, but what many men don’t know is that exercise can also
boost testosterone levels. One study found that older men that exercises had higher levels of
testosterone than those that didn’t exercise.
Resistance
training, such as lifting weights, is shown to be most effective at increasing
testosterone levels.
High-intensity
interval training (HIIT) is also very effective. All forms of exercise have
been shown to increase testosterone, but resistance and HIIT training are most
effective.
2. Change Your Diet
Yes, the
foods that you eat are going to have an impact on testosterone. You need to eat
the right foods to be able to increase testosterone levels. And when combined
with exercise, you may lose weight, too.
Constant
overeating may lower testosterone levels.
Carbs,
especially when engaging in resistance training, have been shown to actually
optimize testosterone levels. Whole foods are best, and fats can also be
beneficial for testosterone. Avocados, for example, are a good source of
healthy fats – not fried foods.
3. Get Out in the Sun
Vitamin D,
which you can get from being out in the sun or taking supplements, may be able
to correct testosterone deficiency. All you need is 15 minutes per day of
sunshine to get your daily recommended dose of Vitamin D.
You can also
opt to eat foods that are higher in Vitamin D, which may include:
- Fortified milk
- Fatty fishes
- Salmon
4. Reduce Stress Levels
Stress will
cause a negative impact on your body, and one impact is a decline in
testosterone levels. If you want to boost testosterone, you’ll need to find
ways that you’re able to reduce stress.
When you’re
stressed, cortisol levels in the body rise which may have a negative impact in
testosterone levels.
Men that had
stress responses also showed higher levels of aggression and emotional
reaction. Stressful events in a male’s life will cause erratic changes in a
male’s testosterone levels.
Men and
women that have lower testosterone levels should try to correct the issue
naturally. Magnesium, Vitamin D and a healthy diet can help. When you combine
stress-relieving activities, exercise and getting out in the sun into the mix,
you’ll be able to reverse some of the testosterone issues that occur naturally
as we age.