Low testosterone, or low T levels, can impact your life in more ways than you might expect. Chronically low levels of testosterone can cause mood swings, ongoing fatigue, weight gain, muscle loss, reduced libido, and even depression. Men’s bodies naturally produce less testosterone with age, and by 50, they will have lower levels than doctors consider healthy.
Also known as hypogonadism, not producing enough testosterone can negatively impact your body and quality of life. There are treatment options, like testosterone replacement therapy (TRT), as well as lifestyle changes to improve your well-being.
In this guide, we will uncover five hidden habits that lower your body’s testosterone levels and then offer five suggestions on how to raise them naturally. Of course, you can also explore TRT as a solution to restoring testosterone.
Chronic Stress
Stress is a leading predictor of reduced hormone function. In men, chronic stress can reduce testosterone synthesis, lowering their levels and causing negative side effects. Stress is more than just feeling tense and overwhelmed; it is a physiological process that induces inflammation, causes biological disruptions, and triggers our body’s defense systems while weakening immunity.
The havoc stress wreaks on your hormones is just one reason to work on lowering your levels; it can also increase the risk of heart disease, cancer, and stroke.
Consider stress-management techniques like progressive muscle relaxation, meditation, and yoga to calm your body. You can also consider managing your work-life balance to improve stress levels and give yourself a greater sense of calm throughout the day.
Poor Sleep Quality or Lack of Sleep
Sleep quality is just as important as sleep quantity. When you don’t get enough sleep, or the amount of sleep you get is poor, your body cannot restore itself.
The natural rejuvenation process you go through every night is vital to looking, feeling, and staying healthy as you age.
Sleep is vital to maintaining good T levels for men approaching or reaching middle age. The best thing you can do for yourself is take steps to address any sleep disorders and avoid lying in bed on your phone.
Prioritize rest so you can perform your best every day.
Sedentary Lifestyle
A sedentary lifestyle is marked by little exercise and physical activity; it increases the risk of death for every condition, including heart disease and cancer. While spending more time inactive in our tech-driven society may be easy, your body needs to move to be well.
Lack of movement is linked with many side effects, including increased obesity, reduced testosterone production, and higher rates of depression and anxiety.
Take measures to move throughout the day, including taking regular breaks from sitting, walking, and exercising. It’s not just about hitting the gym, either; you must integrate motion throughout your daily schedule to avoid the serious risks of being sedentary for years.
Poor Diet
A poor diet is heavy in foods that lower testosterone, like processed foods, saturated fats, added sugar, soy products, and flaxseed oils. While it’s okay to indulge once in a while, your primary diet should be rich in fruits, vegetables, protein, and other heart-healthy foods. Even too much dairy can harm men’s hormone health; consider switching to non-dairy milk and cheese alternatives.
Consuming Endocrine Disrupters
Endocrine disrupters are chemicals that interrupt your body’s ability to produce hormones. They can be natural or human-made, but they’re all bad for your T levels and overall well-being. Endocrine disrupters are found in many objects and materials, including cosmetics, carpets, food and beverage packaging, and toys.
To reduce the risk of consuming them, always wash your hands before eating, switch to organic produce if possible, avoid processed foods with heavy packaging, and eliminate plastics as much as possible.
It’s also helpful to research any products you put on your body, such as soaps, body washes, and lotion. Be mindful of popular types of endocrine-blocking chemicals and where they are likely to be in your typical purchases.
How to Quickly Raise Testosterone Levels
Once you’ve addressed potential barriers to your testosterone levels, you can begin taking steps to increase them naturally.
Exercise Regularly
Routine exercise (at least 30 minutes a day) can greatly impact your health and wellness.
Staying active helps you maintain a healthy weight, build muscle mass, lower your risk of disease, improve sleep, balance your mood, and combat stress.
Eat Plenty of Protein, Healthy Fat and Carbs
Eating a diet rich in nutrients and free from heavily processed foods can dramatically improve your endocrine function. Even if you take TRT, paying close attention to what you eat is vital. Your diet affects your well-being, so emphasize healthy food choices as much as possible.
Minimize Stress
Lower stress levels reduce inflammation and improve hormone production. Find mindful strategies that work for you, whether exercising, taking rest days, or eliminating certain things from your life.
Get 6-8 Hours of Restful Sleep Each Night
Make restful sleep a top priority. If you struggle with sleep apnea, insomnia, anxiety, or any other issue affecting your sleep, address it right away.
Lower Your Alcohol Intake
Alcohol has harmful effects throughout your body, and it can negatively impact testosterone levels, too. Scale back, switch to mocktails, and enjoy the health benefits of not drinking.
Learn More About Testosterone Replacement Therapy
If you are interested in TRT, speak with a health professional who can assess your situation and recommend the best action. Our treatments start with a blood test to monitor your levels, then a prescription to help you begin raising your testosterone levels under a doctor’s supervision.