About Us

Lifestyle Changes That Can Increase Testosterone Levels University of Utah Health

Testosterone diet: the ultimate meal plan

Get helpful tips and guidance for everything from fighting inflammation to finding the best fruit for male testosterone, politecnicotafalla.educacion.navarra.es, diets for weight loss…from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. It can cause mental distractions and make it hard to focus on or enjoy sex. Additionally, stress can impact your mood, potentially leading to anxiety and depression, both of which can reduce your interest in sex. Certain lifestyle habits can help slow the natural testosterone decline that comes with age. Doctors often recommend a trial of intense lifestyle changes for men with low testosterone before considering medications.

You can see a urologist, endocrinologist, family physician, or internist for help. Your healthcare provider will take a health history and, if symptoms point to low testosterone, order a blood test for a definitive diagnosis. Several blood draws may be needed, as testosterone levels naturally fluctuate throughout the day. Physicians generally don’t treat low testosterone unless you are symptomatic and blood test results confirm low levels. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. Exercising is one of the best ways to keep testosterone in a healthy range, but you need to work out consistently to see real, ongoing benefits. Anaerobic exercises have a clear edge over cardio when it comes to boosting testosterone levelsso make sure to add a few HIIT or strength-training workouts to your weekly lineup.

In general, a normal total testosterone level is 300 ng/dL or higher. Studies have not yet demonstrated the effectiveness of TRT in helping men with normal levels of testosterone or older men with decreasing testosterone levels due to aging. The pomegranate is an age-old symbol of fertility and sexual function, and its antioxidant levels may support heart health and stress reduction. People with low testosterone may be able to raise their levels by eating certain foods.

This has been shown to increase cortisol levels while also decreasing testosterone. A few studies even suggest that regular physical activity by older men and by men who were sedentary can be linked to higher testosterone levels. And I think the other really important thing men can do is just regularly see a primary care physician. Men seek health care at a rate that’s about 30 or 40% lower than women. So I think it’s just really important to get in and see a doctor regularly.

If you suspect you have low testosterone or are experiencing symptoms related to hormonal imbalances, it’s recommended to consult your healthcare professional who can run labs to assess your hormone levels. All of these behaviors will boost your mood, productivity, and health, alongside testosterone. Here’s how to boost your testosterone levels without supplements or injections. This is the running total of how much sleep you owe your body, which we measure over the last 14 nights. If you find your sleep debt is high, this could be the reason for some of your symptoms. It could also be the cause of low testosterone, too, as sleep is essential to testosterone production. Besides helping maintain and potentially boost testosterone, sleep improves your immune function and cognition and provides other health benefits.

Many factors can disrupt our endocrine systems and lower testosterone levels. Among them are air pollution, pesticide exposure, certain medications and cancer treatments, and personal care products that contain phthalates and parabens. Zinc deficiency may contribute to a decrease in testosterone levels.

Whether you’re suddenly experiencing any of these symptoms or you’ve noticed them for a while, it’s a good idea to have your T levels checked. Consult with a healthcare provider to see if taking supplements is an option for you. Checking in with a provider before starting any supplement is important so you avoid negative interactions with other supplements, medications, or conditions. Foods and drinks that have been fortified with vitamin D include orange juice, cereal, and milk.

Men low in testosterone should eat foods with zinc and vitamin D. These can help balance your hormones and produce more testosterone. Adult men should get about 600 international units (IUs) of vitamin D per day. Yet one in three American adults says they don’t get the recommended seven to eight hours of sleep each night. Some common reasons include too much time spent on screens at night, feeling stressed or anxious, or a bedroom that is too hot or too cold. Studies show that short bursts of timed intense activity — known as high-intensity interval training, or HIIT — nudge the body to make more testosterone than a less-than-intense aerobic or endurance exercise. Spurts of HIIT-like activity stimulate the testes and also lead to the release of hormones produced by the adrenal glands, says La Puma, both of which tell the body to make more testosterone.