Stress-Free Ways to Increase Your Testosterone Levels

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As the primary male sex hormone, testosterone is largely associated with men. However, it should be understood that women also possess small amounts of it. Although testosterone is particularly abundant during puberty, it often starts to wane as people grow older. Since healthy testosterone levels play an important role in everything from overall well-being to sexual prowess, it’s in everyone’s best interest to nip low testosterone in the bud. So, if your current testosterone levels leave a lot to be desired, consider the following pointers.

Keep Stress Levels in Check 

Mounting stress levels stand to impact your physical and mental health in a number of ways. In addition to being a contributor to decreased testosterone, consistently high stress can facilitate problems with memory, focus and other tenets of basic functionality. As such, even if you aren’t experiencing a decrease in testosterone, it’s in your best interest to keep your stress levels in check. 

Since work is among the most common causes of unmanageable stress, make a point of setting boundaries with bosses and coworkers and never devoting your personal hours to unpaid overtime. Additionally, if certain relationships are sending your stress levels into overdrive, make an effort to separate yourself from toxic individuals. Regardless of the root cause(s) of your stress, you’d do well to seek professional mental health assistance in the form of therapy or counseling.  

Exercise on a Regular Basis 

The health benefits of regular exercise cannot be overstated. Not only does physical fitness help build stamina and increase longevity, it can also play a key role in increasing testosterone levels. When searching for a suitable workout routine, keep in mind that resistance training – most notably, weight lifting – has been shown to effectively boost testosterone in both the short and long term.     

Of course, this doesn’t mean that resistance training is the only type of fitness activity that can prove beneficial to testosterone levels. A regular commitment to general physical activity can also prove conducive to combating low testosterone. So, even if you aren’t keen on lifting weights, this doesn’t give you a pass to forgo exercise altogether. However, no matter which type of workout you choose, be aware that it’s possible to overdo it – and that excessive amounts of exercise actually stand to decrease testosterone.   

Maintain a Healthy Weight  

Favorable testosterone levels are among the many benefits of maintaining a healthy weight. Since men who carry more weight tend to have lower levels of testosterone, making healthy diet choices and exercising on a consistent basis should be among your foremost priorities. So, in addition to staying physically active, take care to eat a diet that’s rich in such testosterone-boosting foods as ginger, leafy greens, pomegranates and fish that are rich in omega-3 fatty acids. By extension, take care to avoid processed foods and alcohol.     

Get Enough Sleep 

Not only can poor sleep habits negatively impact your job performance and personal relationships, they can also contribute to decreased testosterone levels. So, if you’ve gotten into the habit of going to bed at inconsistent times and/or keeping bizarre hours, it’s to your benefit to correct such behaviors. This means giving yourself a manageable bedtime and getting between seven and eight hours of sleep each night. 

If you often have trouble getting your brain in the mood for sleep, cut back on your caffeine intake and shut off all screens 30 minutes to one hour before going to bed. After screen time has officially ended for the day, engage in calming activities like reading, meditation and deep breathing exercises.  

Talk to Your Doctor 

Since reduced testosterone is sometimes a symptom of larger medical issues, you’d be wise to consult your physician if it’s proven to be a consistent problem. In addition to helping you get to the bottom of the issue, your doctor should also be able to recommend a number of effective treatment options and counsel you on the benefits of testosterone therapy. Furthermore, if your testosterone shortage stems from a disability, you may want to look into disability insurance

Waning testosterone levels can cause problems in virtually every area of your life. From working to socializing to engaging in your favorite leisure activities, low testosterone is liable to leave you feeling completely drained. Luckily, increasing testosterone levels isn’t nearly as daunting a task as you may think. Anyone looking for simple, effective ways to maintain healthy levels of testosterone should utilize the measures discussed above.

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