Testosterone is often talked about in relation to male health. Interestingly, females also produce some testosterone. However, this hormone primarily plays a role in developing male physical characteristics, maintaining muscle mass, regulating sex drive, and even influencing mood and energy levels. 

Yet, as men age, testosterone levels naturally decline. So, what are some natural ways to boost this hormone with increasing age? 

1. Lift Weights Regularly

Surprisingly, testosterone is found to increase immediately following a weightlifting session. This type of exercise can help you maintain a healthy weight (excess weight can lead to lower testosterone levels) and build critical muscle mass. Consider aiming for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

Excess body fat, especially around the midsection, can lead to lower testosterone levels. Maintaining a healthy body weight through a combination of proper diet and exercise can help optimize your testosterone production.

2. Get Enough Quality Sleep Each Night

While this may be stating the obvious, it’s surprising how few people prioritise sleep. In fact, it’s often the first thing to go when life gets hectic. But sleep is critical for hormonal regulation, including testosterone.

Aim for 7-9 hours of uninterrupted sleep per night. Establish a consistent sleep schedule and create a relaxing bedtime routine.

3. Manage Stress 

Chronic stress can lead to elevated cortisol levels, which may negatively impact testosterone production (and other hormones). So, this is your sign to incorporate stress-management techniques, such as meditation or deep breathing exercises, into your daily routine.

4. Limit Alcohol

Excessive alcohol intake can lower testosterone levels and wreak havoc on your overall health. For men, it’s best to stick to no more than one to two drinks per day. 

5. Get Enough Vitamin D 

Vitamin D is crucial for testosterone production. In fact, studies show vitamin D deficiencies are associated with lower testosterone levels. The best way to obtain enough vitamin D is through sunshine. So, spend time outdoors to get natural sunlight (even 15 minutes is a good amount!). Alternatively, consider a vitamin D supplement if you live in an area with limited sun exposure.

By incorporating these natural methods into your lifestyle, you can support healthy testosterone levels and improve your overall well-being. Consistency is key; make these changes part of your daily routine for the best long-term results.

If you still have concerns regarding your testosterone levels, consult with your doctor. They can run the appropriate tests and determine the best path forward.

For more on improving your overall well-being, contact your Finsbury Park chiropractor. We can help ensure your spine is functioning at its best, which will spill over into all other aspects of health. Schedule your FREE discovery call. BOOK NOW.