Reclaim your energy and feel like yourself again when you manage low testosterone with these healthy lifestyle fixes.
Everyday Choices Can Affect Low Testosterone
In addition to testosterone replacement therapy that is prescribed by your doctor, you might be able to get your testosterone level back up to speed — or at least counter some of its symptoms — with healthy lifestyle choices. Here are eight easy ways to boost your testosterone and your overall health.
Reduce Your Stress Level
Both physical and emotional stress can reduce testosterone. "When your body goes into survival mode, the last thing it worries about is sex," says Ronald Tamler, MD, director of the Mount Sinai Diabetes Center in New York and an associate professor of medicine, endocrinology, diabetes, and bone disease at the Icahn School of Medicine at Mount Sinai in New York City. As the stress hormone cortisol goes up, the testosterone hormone goes down. Try natural stress relievers, such as exercise, to improve your mental health and keep your testosterone production up. Aim for 150 minutes of aerobic exercise each week plus strength training two days a week.
Get Rid of Belly Fat
A spare tire around your waist can contribute to low testosterone. As belly fat increases, the activity of an enzyme called aromatase increases, too. Aromatase converts testosterone into the hormone estrogen. Less testosterone and more estrogen causes fat to build up in breasts and hips. To determine your healthy weight, learn how to calculate your body mass index (BMI). Every point you knock off your BMI can help your testosterone level improve.
Maintain Good Heart Health
"Anything good for your heart health is good for your testosterone level," Dr. Tamler says. Maintaining good cardiovascular health means reaching and maintaining a healthy weight, getting regular exercise, and eating a heart-healthy diet. The best exercise for low testosterone is a combination of aerobic exercise and weight training. The best diet is one that's low in red meat and animal fat and high in lean white meat, fresh fruits and vegetables, and fiber from whole grains.
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