Waning testosterone levels can effectively put a damper on every aspect of your life. Getting through the daily grind, maintaining personal relationships and tending to other important responsibilities can prove extra taxing if your testosterone levels are less than ideal. If you’re currently suffering from low testosterone, it’s important to remember that this is an extremely common problem for which there are a number of low-stress solutions. Anyone looking to boost their testosterone in a simple and effective manner should heed the following pointers.
Fight Back Against Stress
Excessive stress is closely associated with a plethora of physical and mental health issues, and waning testosterone is no exception. So, if stress is found to be among the core causes of your testosterone problems – and frankly, even if it isn’t – you’d do well to take active measures against it.
For starters, make a point of limiting your exposure to stressful individuals and situations. Additionally, take care to set boundaries and become comfortable with saying no. These steps are particularly important for individuals whose jobs are major contributors to stress.
A good therapist can also be an invaluable ally in the battle against stress. In addition to providing you with a sympathetic ear, the right therapist will be able to offer up professional advice, practical insights and effective coping strategies.
Get Your Sleep Schedule in Order
Although the benefits of proper sleep are too numerous to list, healthy testosterone levels are chief among them. So, if your current sleep schedule leaves a lot to be desired, nipping this problem in the bud can be a boon to your testosterone reserves.
Instead of going to bed at inconsistent times, take care to set a manageable bedtime for yourself. If you haven’t had a designated bedtime since you were child, this may take some adjustment, but the longer you stick with it, the easier going to bed at a set time will become. Furthermore, make sure the bedtime you choose yourself allows for at least seven to eight hours of slumber. After all, the problem isn’t always when we go to bed, but how much sleep we’re able to get. Until you become fully acclimated to your new sleep schedule, make sure to adhere to your bedtime during weekends and other periods of downtime as opposed to only getting proper sleep on weeknights.
Get Regular Exercise
As is the case with good sleeping habits, regular exercise stands to benefit your physical and mental health in a number of ways. Increased longevity, heightened stamina and positive outlook are among the primary perks of working out, although they’re far from the only ones.
Regular exercise can also help you boost low testosterone and maintain healthy testosterone levels long-term. Since people who work out on a regular basis tend to have higher testosterone levels, make a point of devoting at least 30 minutes a day to moderate physical activity. Furthermore, if you really want to give your testosterone levels a boost, engage in workout activities that involve resistance training, as these are conducive to short and long-term testosterone increases.
Limit Alcohol Consumption
Since heavy drinking is closely associated with a reduction in testosterone – as well as diminished libido and erectile dysfunction – it’s in your best interest to place strict limits on alcohol consumption. While mild to moderate consumption is unlikely to have a long-term impact on your testosterone levels, heavy consumption (i.e., more than 15 drinks per week for men and more than eight for women) can lead to the problems noted above.
Talk to Your Doctor
If you suspect that you’re suffering from low testosterone, the first thing you should do is place a call to your doctor. In addition to helping you identify the root cause(s) of the problem, a knowledgeable physician will be able to help you work out a manageable treatment plan. Depending on the underlying cause(s) and level of severity, your doctor may recommend testosterone replacement therapy. Additionally, if your testosterone issues are found to be the result of a disability, look into purchasing long term disability insurance.
Going through life with waning testosterone can prove challenging on a number of levels. Decreased sex drive, heightened irritability and hair loss are just a few of the stressors synonymous with depleted testosterone reserves. Fortunately, bringing your testosterone levels up to snuff may not be nearly as difficult as you think. So, if you’ve recently found yourself contending with diminished testosterone, consider implementing the low-stress solutions discussed above.
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