MFS Fertility Blog

5 Ways to Boost Your Testosterone

Posted on April 24, 2014 in Sexual Health

Testosterone is a hormone that occurs naturally in the human body.  Around the age of 30, men may begin to experience a notable decrease in their body's testosterone levels. For most, this decline is slow and symptoms won't be entirely obvious. Some of the symptoms of a lowered testosterone level or, “low-t” are: fatigue, a loss of muscle mass, loss of libido, and weight gain. If you are experiencing symptoms of decreased testosterone, it is important to discuss these issues with your doctor so a diagnosis can be made. In the meantime, here are some steps you can take to boost your testosterone levels:

Regular exercise can help out with the effects of low testosterone in that it can A) help to re-build the muscle mass you may have lost due to having less testosterone and B) help you lose weight you may have gained as a result of decreased testosterone. An additional bonus is that exercise can help out with your energy level as well. Be sure to review your exercise routine with your doctor if you have any existing health concerns that could be exacerbated by regular exercise and to pace yourself when working up to a routine that may be considered “strenuous”.

Keep An Eye On Stress
High amounts of stress can be harmful to a person's health overall. Stress can cause a great deal of physical and mental strain over time and for men in particular, stress can actually block the effects of hormones like testosterone leading to, among other health concerns, low testosterone. Managing your stress levels if one of the best things you can do to improve both low-t and other health issues.

Cut Down on Sugar
In addition to exercising and working on reducing your stress load, cutting down the amount of sugar you eat is an essential part of boosting your testosterone. After consumption, sugar increases an individual's level of insulin, which is a factor that contributes to lowered testosterone. 

Indulge In Vitamin D
Vitamin D can do great things for everyone's health, but for men in particular, vitamin D holds a wealth of benefits. Vitamin D is needed for healthy sperm cell development, semen quality, and testosterone. Consider adding a vitamin D supplement to your daily routine or take time spent time outdoors and soak up the sun for at least 10-15 minutes a day when possible.

Increase Your Intake of Zinc
Zinc is a mineral which has shown excellent capabilities of improving testosterone levels. Consider adding foods that are rich in zinc to your diet, such as: seafood (oysters in particular), beef/lamb (lean), spinach, nuts, beans, and mushrooms are all high in zinc. If you find that you are not partial to foods that are rich in zinc, you can consider trying a zinc supplement.

If you find that these methods do not help to relieve the symptoms of low testosterone, be sure to speak with your doctor at the Male Fertility Specialists. Your doctor will be able to assess your symptoms, and determine which treatment options are right for your situation. Ask your doctor about male hormone replacement therapy as an option for the treatment of decreased testosterone levels.

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