natural ways to increase testosterone levels

Testosterone plays several important roles in the human body, among them are reducing excess body fat, helps maintain memory, increases muscle mass and strength, increases muscle tone, increases sense of emotional well-being and self-confidence, and increases libido.

The lifestyle and health conditions that contribute to a decrease in male free testosterone levels are:

• Excessive Alcohol Consumption
• Obesity
• Type 2 Diabetes
• Sleep Apnea / Lack of Quality Sleep
• High Levels of Stress which increase cortisol levels
• Hypothyroidism
• Lack of Physical Activity
• Diet high in trans fats, sugar, processed foods and soy products

Symptoms of male testosterone deficiency include anxiety, decline in muscle tone, decreased HDL (good cholesterol), decreased sex drive, droopy eyelids, dry skin with reduced elasticity, dry and thinning hair, fatigue, low self-esteem, mild depression, muscle wasting, saggy cheeks, thin lips and weight gain, especially around the belly.

While some physicians may recommend testosterone replacement therapy (TRT), that option doesn't come without several potential harmful side effects such as acne, fluid retention, breast enlargement, increase risk of blood clots, prostate stimulation, worsening of sleep apnea, decreased testicular size, increased aggression, mood swings and may increase risk of heart attack and stroke. With those risks in mind, there are some natural ways you can increase testosterone without the use of TRT.

1. Exercise and lift weights. Getting fit, expecially increasing your cardiovascular fitness, shedding excess belly fat and resistance training can improve free testosterone levels.
2. Eat lean proteins, healthy fats and slow carbs and eliminate trans fats, sugar, processed foods and soy products from your diet.
3. Increase intake of Diindolylmethane, or DIM for short, found in all cruciferous vegetables such as broccoli, brussels sprouts, and cauliflower. 
4. Minimize stress and reduce cortisol levels
5. Get some sun or take a vitamin D supplement
6. Get plenty of restful, high-quality sleep
7. Take some natural testosterone boosters such as:

• Fenugreek
• Ginger
• DHEA
• Magnesium
• Zinc
• Ashwagandha
• L-arginine
• L-citrulline
• L-glutamine
• High DHA Fish oil
• Kaempferia parviflora extract

If you have questions about potential drug interactions of supplements with your existing daily medications, consult with one of our pharmacists. Simple blood tests can reveal vitamin and mineral deficiencies that can contribute to low testosterone levels. As always, please consult with your physician before starting any type of exercise program.

https://www.medicalnewstoday.com/articles/322508#natural-ways-to-maintain-testosterone
https://www.healthline.com/nutrition/8-ways-to-boost-testosterone
https://www.webmd.com/men/ss/slideshow-low-testosterone-natural-boost
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