Testosterone is usually linked with sex drive and plays a key role in sperm production. What you may not realize is that testosterone also affects muscle and bone mass. If you have a low level of testosterone, there are numerous symptoms that can occur, including erectile dysfunction.
It’s estimated that 10%-40% of US adult males suffer from testosterone deficiency, so if you fall into this bracket, here are five effective ways on how to boost your testosterone levels.
Regular physical activity is not only beneficial for controlling your weight, improving your mental health, and keeping you fit and active, but your testosterone levels can rise as a result. This is because exercise promotes muscle building, meaning the more muscle you develop, the higher your testosterone will be. Whether you enjoy running, swimming, playing sports, or working out from home, making regular exercise a priority in your day will soon pay off.
If you suffer from very low testosterone, you may want to look into supplements that can boost your sex drive. There is a list of trusted testosterone booster brands you can check out that can also help with building strength, boost focus, improve energy levels, and even lead to fat loss. If you aren’t sure where to start, it’s best to speak to your doctor who will check your testosterone levels and decide whether supplementation is right for you.
Reduce Stress Levels
For individuals who are constantly under immense stress, your testosterone levels will likely be all over the place. Chronic stress can cause your testosterone levels to decrease, which is why you need to get a handle on your stress and practice relaxation techniques that can help calm you down. Meditation, deep breathing exercises, and guided imagery are all great activities you can try out that may boost your testosterone levels.
Spend Time in the Sun
When the summer months roll in, getting outdoors and spending time under the sun can benefit you in more ways than one. As you soak up the rays, your body produces adequate amounts of vitamin D, which is needed for keeping your teeth, bones, and muscles healthy. When you increase vitamin D, it has been proven to boost testosterone levels in some individuals, as well as improving your immune system and mindset.
Get a Good Night’s Sleep
Good quality sleep is critical for your mental and physical wellbeing. Low testosterone levels can make it more difficult for you to drift off and get a good night’s sleep, which is why you need to establish a routine that keeps your body clock intact. Spending even one more hour in bed can have a positive impact on your testosterone levels, so if you’re the type of person who tosses and turns all night, creating a soothing bedroom environment and placing your smartphone out of arms’ reach are just a couple of strategies to aid sleep. I personally bought one of the top rated mattresses in box recently and my sleep has improved a lot.
While it’s normal for testosterone levels to decrease once you hit 30 if the level dips too low, there are all kinds of health problems that can wreak havoc on your body, which is why you should consider trying out the tips above that can help.