Around 40 to 45% percent of men older than 45 have low testosterone, and some men even experience low testosterone in their early 20s. Since low testosterone levels can have serious health risks, many men could see multiple benefits to their physical health, sex life, and mental health by boosting their testosterone levels. Instead of immediately turning to testosterone replacement therapy, you might want to try a few natural ways to increase your testosterone levels first.
Why Are Low Testosterone Levels a Problem in Men?
While decreased testosterone levels are a normal part of aging, men with testosterone levels lower than 300 nanograms per deciliter are typically diagnosed with low testosterone. If your testosterone levels are below that mark, you’ll likely experience at least some of the following symptoms:
- Lower sex drive
- Erectile dysfunction
- Bone fragility
- Less muscle mass and higher body fat
- More fatigue
- Reduced body hair
- Breast tissue tenderness and swelling
- Hot flashes
- Emotional changes, such as an increased risk of depression and sadness
- Difficulty maintaining concentration and decreased memory
5 Safe Ways to Boost Low Testosterone in Men
Due to the negative health effects of low testosterone, it’s crucial men take action when their levels are low. As you look for safe ways to boost low testosterone, check out these five tips for increasing your testosterone levels:
1. Change Your Diet
Obesity is one of the leading causes of low testosterone levels, and a better diet can help men lose weight and increase their testosterone. As you try to change your diet, you’ll want to eat your recommended amount of protein and healthy fat. You may want to work with a dietician to help create a meal plan with a balanced mix of healthy fat, carbs, and protein.
Alongside adding more protein and healthy fats, you can optimize your diet by eating a few foods shown to increase testosterone. These testosterone-boosting foods include:
- Beans and legumes
- Egg yolks
- Extra-virgin olive oil
- Fish and fish oil
- Leafy green vegetables
- Salmon, sardines, and tuna
2. Avoid Testosterone-Lowering Foods
As you change your diet, it’s just as important to know what foods to avoid as it is to know which ones to include. There are plenty of foods that you probably eat all the time that can negatively affect testosterone. Check out the major foods you’ll want to cut back on to raise your testosterone levels below:
- Microwavable popcorn
- Low-grade meat
- Baked goods
- Sugary beverages
3. Start Aerobic and Strength Training
Strength training and increased testosterone levels go hand in hand. Two of the primary types of exercises that have been shown to raise testosterone include aerobic exercise and resistance training. Since too much body fat can negatively affect testosterone levels, engaging in exercises that convert fat to muscle is crucial to raising testosterone levels. If you’re interested in adding aerobic and strength training to your routine, make sure you work with a trainer or do your research to ensure you’re exercising safely.
4. Prioritize Your Sleep
If you get 5 hours of sleep or less a night, it could be impacting your testosterone levels. For example, a 2015 study found a 10% to 15% decrease in testosterone levels among men who only slept five hours a night. Instead of burning the midnight oil, try to get at least seven hours of sleep a night to avoid losses in testosterone.
5. Reduce Stress
Another major source of low testosterone in men is stress. When you’re stressed, your body will produce cortisol. If you experience stress for a long period of time, the elevated amount of cortisol can reduce your testosterone levels. In addition to raising your cortisol levels, increased stress can lead to weight gain, which can lower testosterone as well. Due to the relationship between cortisol and stress, it’s important you take steps to decrease stress in your life. Some simple ways to reduce stress include:
- Starting to regularly exercise
- Getting better sleep
- Practicing relaxation techniques, such as yoga, meditation, or journaling
- Prioritizing activities you enjoy
- Slowing down and being more present
Choose GAINSWave® as a Natural Solution for Treating ED
One of the main side effects of low testosterone in men is erectile dysfunction. As you safely boost your testosterone, you can take even more charge of your health and improve your erections with shockwave therapy. As a non-invasive treatment for erectile dysfunction, shockwave therapy directly addresses the primary physical causes of ED and increases blood flow to the penis. With over 100 clinical studies showing that shockwave therapy has a more than 75% success rate in treating ED, it can be an excellent treatment for men trying to treat their low-testosterone-related ED.
As the leader in sexual wellness, GAINSwave is proud of our nationwide network of GAINSWave-certified shockwave therapy providers. To receive GAINSWave certification, our providers have to meet rigorous standards for care and equipment, ensuring any GAINSWave patient receives high-quality care.
Learn more about shockwave therapy for ED today. If you’re interested in receiving shockwave therapy, take our short candidacy questionnaire. Once your candidacy is determined, use our provider locator to find a GAINSWave-certified provider near you.