As men age, their testosterone levels start to get lower, especially after they hit the age of 60. Testosterone is the most important hormone for men; it regulates many bodily functions like muscle mass, bone density, mood swings, and sexual health. A decrease in testosterone can cause many health issues, including fatigue, reduced libido, less muscle mass, and even mood disorders.
Even if testosterone replacement therapy works miracles, many men might seek natural ways to improve their testosterone levels. If you’re a man over 60 and want to boost your testosterone levels naturally, here are 10 effective strategies that may help.
1. Get Enough Sleep
We all know that sleep is vital for overall health, but it also plays a crucial role in regulating testosterone production. Some studies have shown that testosterone levels are at their highest during periods of deep sleep. If you don’t get enough sleep, your testosterone levels will drop, leaving you tired, irritable, and less motivated.
A study published in the Journal of the American Medical Association found that men who slept for less than 5 hours per night had significantly lower testosterone levels than those who slept 7 to 8 hours. You should aim for 7 to 9 hours of sleep each night. If you’re having trouble falling asleep, try having a relaxing bedtime routine and avoid screen time before going to bed.
2. Manage Stress Levels
Chronic stress can have a huge impact on testosterone production. When you are stressed, your body produces a hormone called cortisol. When the cortisol levels are high, your testosterone production drops, and vice versa.
In fact, long-term stress and elevated cortisol levels can cause a decrease in muscle mass, weight gain, and other symptoms of low testosterone. If you can reduce the stress through relaxation techniques, you’ll get a new way to naturally boost your testosterone levels. You should try practicing deep breathing exercises, meditation, yoga, or Tai Chi.
3. Eat a Balanced Diet
Eating a balanced diet is key to your testosterone production. Consuming nutrient-dense foods that are rich in vitamins, minerals, and healthy fats can help support the production of testosterone in your body. Protein is important for maintaining muscle mass and promoting the release of hormones. You should eat lean protein sources like chicken, turkey, fish, eggs, and even plant-based proteins.
Healthy fats are the most important ingredients for hormone production, including testosterone. You should eat plenty of omega-3 fatty acid sources. Try incorporating more salmon, walnuts, flaxseeds, olive oil, and avocados. All in all, you should focus on a whole-foods-based diet that includes plenty of fresh fruits, vegetables, lean proteins, and whole grains.
4. Maintain a Healthy Weight
If you carry excess body weight, especially around the abdominal area, you are at risk of having lower testosterone levels than normal. Men that have more body fat experience a decrease in testosterone because the fat cells turn it into estrogen, a female hormone. If you decide to lose some weight, you can help restore some balance to your hormonal levels.
The good news is that even the smallest change in your body can have a big impact on your testosterone production. Try to combine a well-balanced diet with regular exercise to get and maintain a healthy weight. Make small steps and aim for a gradual weight loss of 1 to 2 pounds per week. A healthy body fat percentage is typically below 20% for men.
5. Limit Alcohol Intake
Excessive alcohol consumption is well known to cause low testosterone levels in men. Alcohol, especially in large quantities, reduces the body’s ability to produce hormones, and chronic alcoholism has been linked to low testosterone levels.
While moderate drinking may not be that dangerous for your overall health, excessive drinking can lead to hormonal imbalances, liver damage, and reduced testicular function. You should avoid drinking to increase your testosterone levels and get healthier overall.
6. Limit Exposure to Estrogen-Like Chemicals
Many everyday products, like plastics, personal care items, and pesticides, contain chemicals that can mimic estrogen in the body. These types of chemicals are known as endocrine disruptors and can interfere with the production of testosterone and other hormones.
You can try to reduce the exposure to these harmful chemicals by avoiding using plastic containers for food and beverages. You should also choose organic products when possible and use natural personal care products free from parabens and phthalates. For even more protection, use glass, stainless steel, or BPA-free plastic containers for food storage, and try to reduce your exposure to environmental toxins as much as possible.
7. Take Natural Supplements
Some natural supplements have been shown to support healthy hormonal levels. Even if these supplements are not considered to be a replacement for a healthy lifestyle, they can give you some support when you combine them with proper diet and exercise.
Some supplements that might boost testosterone levels are ashwagandha, ginger, tribulus terrestris, and zinc.
However, before taking any kind of supplements, you should consult your healthcare provider to see if they are the right options for you. If you have any other underlying conditions, taking supplements can be dangerous, so take care when you want to introduce something new to your routine.
8. Boost Your Vitamin K2 Levels
Vitamin K2, found in fermented foods and some animal products, plays a key role in regulating hormonal levels overall. This vitamin helps support calcium balance and has been shown to enhance the effect of testosterone by improving the body’s ability to absorb and use the hormone.
Besides taking a vitamin K2 supplement, you should eat more foods like natto (fermented soybeans), egg yolks, liver, and hard cheeses. Before doing all of this, be sure to check the levels of vitamin K2 in your blood. Check in with your doctor to do a complete blood workup.
9. Exercise Regularly
Physical activity is one of the most effective ways to boost testosterone. Exercise, especially strength training and high-intensity interval training, has been shown to increase testosterone levels in men of all ages. Weight lifting, push-ups, and squats help stimulate the production of this hormone by promoting muscle growth and fat loss at the same time.
Some new studies have shown that men who exercise on a regular basis, especially resistance training, have higher testosterone levels than sedentary men. Exercises like high-intensity interval training can also boost this hormone’s production by challenging your body and increasing its energy necessity.
You should start slow and aim for at least 30 minutes of strength training 3 to 4 times a week. High-intensity interval training workouts, such as sprints or cycling intervals, can also be a great addition.
10. Stay Socially Active
Maintaining your social connections and having a fulfilling social life can positively improve your hormonal levels. Some studies suggest that men who are socially engaged and have many interactions with other people tend to have higher levels of testosterone.
If you go out on a regular basis, particularly with your closest friends or your life partner, it will help reduce stress and will improve your overall well-being, both of which can support hormonal health. You should try to spend more quality time with your friends and family and do more activities that bring you joy and fulfillment.
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