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
- Reduced bone mass
- 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
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.