Low levels of the hormone testosterone can make you sluggish, depressed, mentally fuzzy and lacking your normal sex drive. This condition is also known as low T. To help you feel more like yourself again, here are some valuable tips to increase your testosterone levels.
1. See Your Men’s Health Specialist
Optimizing your libido, muscle mass, energy, mood, and mental sharpness is not a hit and miss endeavor. Rather, you should tackle this important problem by consulting with a board-certified urologist who has expertise in men’s health issues, such as low T, male infertility, prostate cancer,prostate enlargement, and more.
Your urologist will talk confidentially and frankly with you about your symptoms and run some simple tests to evaluate your testosterone levels. If needed, he can prescribe effective prescription T medications in oral form, or as injections, gels, creams, or pellets. Together, you will determine what will work best for you and your overall health. He also will share tips with you which can improve your hormone levels naturally.
2. Exercise and Do Weight Training
Neither has to be elaborate. However, regular aerobic exercise– such as running or swimming – can benefit your cardiovascular function, a key component of sexual health as well as overall health. Physical activity keeps you lean and trim. Also, studies show that even limited weightlifting boosts testosterone levels, at least temporarily, and of course, increases muscle mass.
3. Consume Vitamin D
When appropriately dosed, fat-soluble vitamin D can improve your mood and increase testosterone levels, too. Check with your primary care physician or urologist for the daily intake appropriate for you.
4. Manage Your Stress Levels
If you are more relaxed and get a good night’s sleep (at least seven to eight hours), it can help raise your T levels. Conversely, too little sleep–five or six hours a night –is associated with drops in free circulating testosterone. Relax with meditation, prayer, and hobbies to de-stress and keep your testosterone at optimal levels
5. Moderate Your Alcohol Intake
That means no more than two drinks a day. Too much alcohol lowers testosterone levels and can also shrink the testicles. These research findings dispel the myth that alcohol improves sex drive and performance.
6. Consume a Healthy Diet
For men, this includes protein in the form of lean meats and fish, heart-healthy fats, and fiber from whole grains, fruits, and vegetables. Try to stay within your ideal weight range and body mass index (BMI)and avoid yo-yo dieting, as drastic changes in your weight decreases testosterone.
LowT Treatments in Phoenix, Arizona
For men who wish to achieve their best testosterone levels, we recommend visiting Ironwood Urology for a consultation with Dr. Desiderio Avila, Jr. He is a board-certified urologist with extensive expertise and experience in diagnosing and treating men’s health issues, such as lowT. Together, you can achieve the right hormone levels. Call us at (480) 761-2323for an appointment at either our Phoenix or our Gilbert offices or request a visit here. We look forward to treating you!