No man wants to hear they have low testosterone, yet nearly 39% of men over the age of 45 experience male hypogonadism. Male hypogonadism is another term for low testosterone and is when the testes don’t produce enough male sex hormones. Testosterone in men is responsible for more than just sexual and reproductive functioning. That said, it is important to know of ways to naturally increase testosterone as it helps maintain and develop muscle mass, red blood cell levels, bone density, and overall well-being.

Ways To Increase Testosterone Levels Naturally

Male hypogonadism can be distressing and cause unwanted physical symptoms. Some of the most common symptoms of this condition include low sex drive, erectile dysfunction, down or depressed mood, fatigue, moodiness, and irritability. Here at Alliance Urology, we have compiled a list of five ways to increase testosterone levels naturally.

  1. Ensure A Well-Balanced Diet

Not only does a balanced diet help to support testosterone levels, but it can also help to keep your body running smoothly. Some foods that have been proven to fuel healthy testosterone production and aid in overall health include:

  • Oysters: High levels of zinc support sperm health and reproductive function
  • Pomegranates: Antioxidants support heart health and aid in stress reduction
  • Fortified plant milks: Vitamin D has been shown to increase testosterone production
  • Leafy green vegetables: Contains magnesium, a mineral that supports healthy levels of testosterone 
  • Fatty fish and fish oil: Omega-3 fatty acids have been linked to the quality of sperm

On the other hand, foods you should avoid in pursuit of increasing testosterone levels include processed foods, fried foods, plastic-packaged foods, and foods high in sugar and salt. 

  1. Consider A Regimen Of Natural Testosterone Boosting Supplements

If you are struggling to find ways to increase testosterone levels naturally, it may be time to consider supplementation. Some supplements associated with naturally increasing testosterone levels include:

  • Vitamin D
  • Ginger
  • Zinc
  • Ashwagandha
  • Fenugreek supplement
  • DHEA

When using supplements, always make sure you choose ones that best fit your individual needs and ensure accurate dosing. Additionally, you should always check with your doctor before taking any new supplements.

  1. Engage In Exercise and Weight Lifting

Exercise and weight lifting are great ways to stay healthy and increase testosterone. In fact, as a man’s muscle mass increases, it signals the body to produce more testosterone.   

As great as exercise and weight lifting can be for naturally increasing testosterone levels, be sure not to overdo it. Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels. 

  1. Reduce Stress Levels

The National Library of Medicine suggests that testosterone levels are reduced in response to stress, including physiological stress, physical stress, and actual stress. Some great de-stressing activities to try adding to your daily routine include:

  • Minimizing phone and screen time
  • Spending quality time with family and friends
  • Creating boundaries
  • Staying active
  • Practice mindfulness or meditation

Finding ways that work for you to manage life’s stressors is not only great for increasing testosterone levels but also for maintaining an overall healthy lifestyle!

  1. Say No To Alcohol And Drugs

Heavy drinking and drug use are associated with lowered testosterone levels in men. In fact, an NIH study proved heavy alcohol consumption reduces testosterone levels in the blood. Additionally, not only does alcohol impair your decision-making, but it also impairs the function of the cells that play a role in sperm mutation. Similarly, opioids and anabolic-androgenic steroids also reduce testosterone as they interfere with your body’s primary functioning. 

Low testosterone often is accompanied by stress and shame— but it doesn’t have to be that way. At Alliance Urology, we are here to answer all of your questions and find the best treatment for your health concerns, including ways to increase testosterone. Check out our website or give us a call at (336) 274-9638 to schedule an appointment today.