Testosterone plays a vital role in the overall health of both men and women. As we age, like other hormones, production of testosterone declines. Certain medications and chronic health conditions can also impair testosterone production. Luckily, you can use simple lifestyle changes to help your body produce an optimal level of testosterone, whether you’re 30, 60, or 90!
Testosterone doesn’t just dictate muscle growth and sexual desire. It also affects mood, immunity, bone density, energy, cardiovascular health, and more. As a result, common symptoms of sub-optimal testosterone are difficulty sleeping, fatigue, anxiety or depression, weight gain, sexual dysfunction, and joint pain.
It’s eye-opening to realize just how much of our well-being is dependent on testosterone production. So, how do we optimize it naturally?
Take your vitamins: Specifically zinc, D, and B vitamins, which help regulate hormone production and are often deficient.
Prioritize sleep: Aim for 7-8 hours of sleep per night, and try to go to bed and wake up at the same time each day. Research shows that after one week of getting just five hours of sleep each night, testosterone levels can drop by a whopping 15%!
Refine your diet: Let’s not complicate things. Focus on filling half your plate with a variety of vegetables. Add in healthy fats (avocado/olive oils, nuts, seeds), quality protein (grass-fed beef, free-range poultry and eggs, and wild-caught fatty fish), and some fruit. Being consistent with a nutrient-dense diet can help regulate hormones and promote a healthy weight.
Stay active: Building muscle mass through physical exercise contributes to testosterone production at any age. Walking is a great start, but resistance training with even light weights is the gold standard for muscle development. You’ll also experience added benefits like improved bone density and improved mental health!
Reduce stress: Cortisol levels rise in a response to stress, and it’s responsible for managing body processes like metabolism and the immune response. If your cortisol levels are chronically elevated, you can expect weight gain around the midsection, increased insulin resistance, and low testosterone. It’s important to find ways to reduce stress daily. Yoga, walking, meditation, and box-breathing are great strategies, but if you’re experiencing extreme stress, it might be time to evaluate the source of your stress and/or talk to a mental health professional.
Implementing these small changes can make a real difference in your testosterone levels, which can lead to better sleep, reduced pain and fatigue, improved mental health, and higher sexual satisfaction.
If you’re interested in learning more about hormonal health, we’d be happy to schedule a discovery call with you. During this call, we can discuss your symptoms in more detail and come up with a plan tailored specifically for you.
DISCLAIMER: The information in this blog is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content is for general informational purposes only and does not replace a consultation with your own doctor/health professional