As men age, their testosterone levels begin to drop naturally, and there’s not much that can be done about this. However, there are other factors that can contribute to low testosterone that are much more within our control. While it may not be possible to regulate hormone levels with lifestyle changes alone, these five remedies will make your fight against low testosterone much easier.
- Get more sleep.
Sleep helps regulate several different chemicals and hormones within the body, so not getting enough can throw more than just your testosterone levels out of whack. If you’re struggling with low testosterone, try getting to bed a little earlier or waking up later. Most adults need about seven or eight hours each night, but some people may naturally require more or less than this average.
- Lose weight.
Low testosterone affects about 75% of all men who are overweight or obese. While the relationship between these two conditions is still not completely understood by scientists, it’s been shown that healthy weight loss and maintenance can naturally improve your testosterone levels.
- Exercise more.
Not only will exercise help you shed the pounds that may be keeping your testosterone levels low, but it will also help stimulate the production of more of the hormone. Studies have shown that regular exercise can increase your body’s production of testosterone for up to an hour after a workout.
- Check your medications.
Some medications can cause a drop in your testosterone levels. These include painkillers such as Oxycontin and fentanyl as well as glucocorticoids (inflammation-reducing steroids). Testosterone levels typically return to normal soon after a patient discontinues use of these drugs.
- Cut back on the sugar.
A study published by the Endocrine Society found that sugar can potentially reduce testosterone levels by 25% for hours after it was eaten. This phenomenon was observed in patients who were diabetic, prediabetic, and in those with normal glucose tolerance as well. The average American diet is too full of sugar to begin with, so cutting back would almost certainly provide even more benefits than just higher testosterone.