Decreasing levels of testosterone is a normal process that happens to men as they age. The decline of testosterone may only be concerning if it causes problems with sexual function or other changes that make you feel uncomfortable. There are different approaches you can use to help increase your levels of testosterone.
Weight and testosterone have an interesting relationship. Men who are overweight are more likely to deal with lower levels of testosterone because hormones in fat convert testosterone into estrogen. Conversely, lower levels of testosterone can make it harder to lose weight and contribute to weight gain. Developing an exercise plan not only helps you reduce body fat, but certain exercises are better at boosting testosterone. If you are new to exercise, you should do high-intensity interval training (HIIT). Frequent, short bursts of high-intensity exercise work well to burn the most calories in the least amount of time, and HIIT also boosts testosterone. If you are more accustomed to exercise, you should incorporate heavy lifting into your workout regimen. Lifting heavier weights is also correlated with increasing testosterone.
Regardless of weight, your diet can affect your testosterone levels. Men should be especially conscious of foods that have estrogen and focus more on foods that can boost testosterone levels. Some foods you should avoid because of estrogen include soy products. Many milk alternatives are popular for people who are lactose-intolerant or those who want to avoid animal products. Unfortunately, many of the milk alternatives are high in estrogens, including cashew and almond milk. Oat milk can be a better alternative for men because it contains components that may block estrogen. If you consume animal products, red meat is a better option for boosting testosterone.
Hormone replacement can be an excellent option for some men. Your doctor will want to discuss any risk factors that could make hormone replacement not ideal for you, such as a history of vascular disease or being at high risk for prostate cancer or recurrence of prostate cancer. Testosterone therapy is available in various forms, so it is easy to find the option that best fits your lifestyle. For example, men who do not want to take pills can benefit from gels or patches. Testosterone therapy can have many benefits, such as reducing body fat, increasing muscle mass, treating erectile dysfunction, and reducing blood glucose levels.
Hormone replacement is a common treatment option for declining testosterone levels, but it is not the only option. Lifestyle changes can be helpful alone or in conjunction with testosterone therapy.
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