Hypogonadism, or low testosterone (T), affects about 40% of men older than 45. That rises to approximately half of all men already in their 80s. It’s more common in older males because T levels drop by about 1% to 2% each year after age 30.

However, younger adults and even adolescents can also be hypogonadal. Thus, you might experience having low T levels regardless of your age.

Fortunately, that doesn’t have to be the case; there are ways to boost low T levels.

This guide lists some of the top men’s health tips for increasing testosterone levels, so read on.

Confirm You Have Low T Levels

According to the folks at Risemenshealth.com, low T levels can cause mobility issues. Testosterone insufficiencies can also decrease muscle strength and flexibility while causing stiffness. Extreme deficiency can even lead to osteoporosis, which makes the bones brittle.

In addition, male hypogonadism can impair sex drive and cause erectile dysfunction (ED). Adverse changes to sleep patterns and mood can also follow.

However, many of those signs can be due to other conditions, such as thyroid problems. Likewise, they can arise from excessive alcohol intake, depression, and some medications.

For those reasons, it’s best to visit a doctor first to get a blood test confirming you have low T levels. It’s the only way to verify if you have reduced testosterone bioavailability. An endocrinologist, in turn, is the type of doctor you want to see for hormone-related issues.

It’s crucial to get tested because some treatments are specifically for increasing testosterone. If you take them even if you don’t need to, you might develop hypergonadism. It’s the exact opposite of hypogonadism; it’s when you have too much T in your system.

Hypergonadism can cause problems, too, such as aggressiveness and irritability. It can also lead to skin woes, such as acne and oiliness, and exacerbate sleep apnea. At the very least, you may start growing unwanted and excessive body hair.

Make Time for Adequate Sleep

Even just one night of sleep deprivation can already cause a drop of as much as 24% in testosterone levels. It can even increase cortisol, the body’s primary stress hormone, by 21%.

So if all that can happen in a single night, imagine what chronic lack of sleep can do.

Therefore, getting enough ZZZs can theoretically help maintain T levels. Besides, sleeping for at least seven to nine hours is integral to your overall health. It can also keep chronic conditions like diabetes and heart disease at bay.

It’s also vital to note that high cortisol levels can affect the male reproductive system. For example, chronic stress can have adverse effects on the body’s testosterone production. That can lead to a drop in libido and, in the long-term, ED.

Ensure You Get Enough Vitamin D

Vitamin D is crucial for proper bone, muscle, and nerve growth and function. However, scientific studies have also uncovered its effects on the testes. Research suggests that the less of this nutrient available in the body, the lower the T levels can get.

Fortunately, the primary source of vitamin D is free: sunlight. So if you expose yourself to the sun’s rays, your body can make this vitamin.

Another option is to eat fatty fish, fish liver oils, cheese, beef liver, and egg yolks. They contain natural vitamin D3. You can also find foods and beverages fortified with the nutrient.

If you believe you have a vitamin D deficiency, you can get a blood test for confirmation. If your results reveal you are deficient, your doctor may recommend supplementation. Vitamin D supplements may help boost the testosterone concentration in your body.

Mind Your Alcohol Consumption

You don’t need to worry much about alcohol reducing your T levels if you only have one or two drinks a day. It’s different, though, if you regularly consume significant amounts of alcoholic beverages.

Excessive alcohol consumption, after all, may result in lower testosterone levels. That’s because it affects the body’s hypothalamic-pituitary-gonadal (HPG) axis. The HPG axis, in turn, consists of endocrine glands producing male reproductive hormones.

Scientists believe that low T levels can arise from how the body metabolizes alcohol. They also suggest that it can result from alcohol-related cellular damage.

In a nutshell, chronic heavy drinking can make your testosterone supplies drop. So, if you’ve been doing just that, consider taking a break to let your body recover. It may help your testes produce more of the T hormone.

If you still want to drink, it’s best to stick to only one or two servings a day.

Undergo Testosterone Replacement Therapy (TRT)

While all the tips above may help boost your T levels, they may not increase them to the extent you want. In that case, consider talking to your doctor about testosterone replacement therapy.

There are several TRT methods, one of which is an intramuscular injection. It involves injecting testosterone into a muscle every 10 to 14 days.

Another option is to use testosterone transdermal patches. These are prescription medications containing testosterone applied to the skin. They’re more convenient than injections, but you need to use them daily.

Your doctor may also prescribe testosterone gels, which, like patches, are also topical. You only need to spread the product on your upper back and arms. However, be sure these areas are clean and dry, and be careful not to transfer the gel to another person.

You may also be a good candidate for pellet implants containing crystallized testosterone. These prescription drugs are as tiny as a rice grain and implanted under the skin. Once in the skin, they release steady yet low doses of the T hormone for up to six months.

Boost Your T With These Men’s Health Tips

Please remember that untreated low testosterone levels can lead to ED and osteoporosis. Thus, it’s best never to ignore the signs of male hypogonadism. Instead, consider following our men’s health tips today to help put your T levels back on track.

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