Testosterone replacement therapy may be one of best common ways to improve and boost testosterone in men. This treatment can be prescribed in form of gels, injections, patches, and pills. Though it may help restore your hormone back to normal level, but it also can cause some side effects. Therefore, it’s reasonable if there are many people looking for the natural ways that can increase testosterone more safely before trying a medical intervention.
The naturally declining of this hormone as the age is perfectly normal, particular if it declines gradually. Typically, men can experience the gradually decline of this hormone for about (1 to 1.5) % per year – and this occurs after about the age of 40. For this case, the medical intervention such as testosterone replacement therapy is only optional.
But there are also some factors that can make it worse. Some of these factors may include obesity (overweight), high blood pressure, diabetes, or other certain health conditions. In fact, low testosterone is pretty common in men with hypertension, diabetes, or obesity. Experts also believe that drug abuse may affect the levels of this hormone.
The preventable or not-preventable of the problem is closely dependent on the cause.
If the abnormal decline occurs due to the changeable factors (such as drug abuse or obesity), then the problem can be prevented! But if it occurs because of certain health problem that affects organs of the hypothalamus-pituitary (gonadal axis), it is more difficult to treat.
These natural ways (non-medication methods) are usually also often recommended by doctors in line with the replacement testosterone therapy. They are also helpful to maintain the levels of testosterone in men without low testosterone problem.
Some studies found that hypertension /high blood pressure may increase the risk of having a significant decline of testosterone. Men with hypertension may have about 1.8 times more likely to get low testosterone.
The following are some natural ways to decrease the high blood pressure:
- Control your stress! There are a lot of things you can do to manage your stress, such as having plenty of sleep (rest), taking vacation, or practicing some healthy coping therapy (such as yoga, deep breathing therapy, muscle relaxation, etc).
- Limit the consumption of alcohol – drink it in moderation! Drink alcohol too much can increase the levels of your blood pressure which then may contribute in causing more decline of your testosterone.
- Don’t smoke! We all agree that cigarette smoking is bad for overall health – so avoid it!
- Watch salt on your plate! It’s undeniable that salt (particularly if consumed too much) can increase the blood pressure. So, reduce it in your diet!
- Full your diet with healthy foods (such as vegetables, whole grains, fruits, and low-fat dairy products). Don’t miss to get plenty of potassium from your diet – potassium can help decrease the high blood pressure, it also can maintain the pressure of blood vessel.
According to some studies, did you know that low testosterone is about 2.1 times more likely to occur in men with diabetes?
Therefore, it is important to control the level of your blood sugar if you seriously want to improve the level of your testosterone (particularly true if you also have diabetes).
Most home remedies to decrease high blood pressure (as mentioned before) also can be helpful to maintain the levels of blood sugar. Other natural ways may include:
- Choose foods low in calories and fat! Still – whole grains, vegetables and fresh fruits are recommended. Full your diet with a wide variety of healthy foods!
- Get a regular exercise.
- And maintain the healthy weight of your body!
Abnormal declining testosterone is also about 2.4 times more likely to occur in men with obesity. Furthermore, obesity is also one of the most common risk factors of hypertension and diabetes. In other words if you have obesity, you can increase your risk of having 3 major problems (low testosterone, high blood pressure, and diabetes). So, it’s important to keep the healthy weight of your body.
If you are being at healthy weight, just keep close on a well-balanced diet and do moderate exercise. If you have obesity, lose your excessive weight gradually by gradually increasing the intensity of your exercise and doing an appropriate weight loss diet!
For men on the borderline between low and normal, having plenty of physical activities can significantly improve the testosterone levels. But for those with low testosterone, the exercise alone may not give much more potent effect – according to an article published on WebMD.
The following are pieces of information about the effectiveness of exercise to boost testosterone in men:
- The weight of the body! Exercise may provide much more potent effect in men with obesity – and of course it also can help burn more excess pounds of the weight.
- The age! Older adult men are more likely to have lack of physical activities. Experts believe that this is one of reasons for why the normally declining testosterone often gets worse in elderly men.
- About the time of working out! The testosterone levels fluctuate throughout the day. Morning is typically the highest level, and afternoon is usually the lowest levels of this hormone. Some studies found that working out in the evening may result more potent effect of improving testosterone levels than if we do exercise in the morning.
Additionally, exercise can give a significantly result of improving your testosterone if you are not in good shape (low fitness level). But after a few weeks, you will get used to your workout which then eventually your body may have a lower hormone respond from the same exercise.
Still, regular exercise can give a lot of health advantages. So, the goal of your exercise should not only focus in improving your hormone testosterone, but always remember that regular exercise is great for your overall health!