There are many different diseases and problems that can develop in our lives from low testosterone causes. These affect men much more than women, and are produced in the reproductive system and adrenal glands.
During puberty in boys, testosterone is one of the primary drivers of physical changes. These changes are increased muscle mass, deeper voice, and hair growth. Having optimal levels of testosterone is important, but as men get older, their production seem to slow down.
In adults, low testosterone causes can stem from inadequate sleep, poor dieting, and not consuming enough vitamins and minerals.
Although the hormone is mainly found in men, studies have concluded that both genders should ensure they have healthy levels of testosterone, especially as they age.
Here are six ways to increase testosterone levels naturally.
The types of foods you consume have major impacts on testosterone, as well as other hormone levels. Paying attention to your calorie intake and diet strategy will help you much more in the long run.
Eating enough protein will help maintain healthy testosterone levels. Correct intake of carbs helps optimize testosterone levels during resistance training.
Reduce Stress and Cortisol Levels
Research has shown that long-term stress lead to cortisol build up, and much like a seesaw, when something goes up, the opposite will go down. In this case, as cortisol increases in the body, production of testosterone will decrease.
Stress and cortisol can also increase weight gain and storage of harmful body fat around the organs.
Take Vitamins and Minerals
Zinc and vitamin B supplements have been shown to boost testosterone, especially for those that are deficient in Zinc. Other studies have shown that Vitamin A, C, and E can play a role as well. However, there are more research and findings into the correlation between low testosterone causes and Zinc and Vitamin B.
Get Plenty of Sleep
One of the biggest low testosterone causes is the lack of sleep in adults. Our body needs an adequate amount of sleep to repair itself. Sleep is typically suggested to range between 7-9 hours, and anything more or less may affect the production of testosterone.
One study found that just five hours or sleep can result in 15% reduction in testosterone levels.
Enjoy the Sun
Vitamin D has been regarded as one of the world’s most popular vitamins. Research also showed that the vitamin has various health benefits, one including that it also may work as a natural testosterone booster.
Exposure to sunlight regularly can help with Vitamin D levels in the body, and boost testosterone production levels.
Exercise and Lift Weights
Exercising and lifting weights promotes the activity of testosterone in the body. For those who are staying active regularly will experience increase testosterone levels, fitness and reaction times.
All forms of exercise are recommended, whether it is casual as walking or running, or more advanced such as body building and power lifting. Either way you put It, exercise is a great solution low testosterone causes in adults.
Healthy testosterone levels are also important for women. Therefore, all adults should be conscious and take the necessary steps to optimize for the best testosterone levels. If you have additional questions about your t levels, please reach out to Dr. Ben Evans today!