Testosterone is a hormone that’s found in all people. While men need greater amounts of testosterone, women also require a certain amount in order to be healthy. If you are not feeling well, it pays to find out if you are suffering with low testosterone. When that’s the diagnosis, it’s time to make some changes. Here is what you can do to help get those levels back within a normal range.
Exercise is Your Friend
Regular exercise helps to promote the body’s production of testosterone. The goal is to ensure you get at least a half-hour of exercise three to four times a week. You can begin with something as simple as walking, then work your way up to trips to the gym. Over a period of months, your low testosterone should begin to increase.
More Vitamin D for You
With so many people working indoors these days, it’s no wonder that vitamin D deficiency is more common. There’s a good chance that a low amount of vitamin D is contributing to your low testosterone. Spending ten minutes in the sun each day will help. Alternatively, you can take a supplement that is relatively free of fillers and see some improvement. Remember that you can combine getting some outdoor exercise with wearing something that allows you more exposure to sunshine. Doing so will make it easier for your body to produce vitamin D in sufficient quantities.
Change Your Diet
Some dietary changes will also help. Include nutrient-rich vegetables in your meals while cutting back on packaged foods. Go with lean sources of protein and complex carbohydrates. The right types of fat in your diet will also help. A healthy diet can do wonders for your low testosterone and help increase those levels over time.
Do Something about Your Restless Sleep
Every part of your body needs sleep in order to remain healthy. The same is true in terms of promoting healthy levels of testosterone production. If you are having trouble sleeping, find out why you can’t sleep. Once you have the solution and begin to sleep through the night, your body will be in a better position to produce more testosterone. Over time, your low testosterone level will increase to the point that you have an adequate amount again.
Look Into Options for Hormone Replacement Therapy
If there are organic reasons why your body can no longer produce a reasonable amount of testosterone, it’s time to talk with your doctor about replacement therapy. It will take weeks or possibly months to reverse the low testosterone, but it will eventually make an impact. You’ll begin to feel a difference as the therapy progresses.
Get In Touch with Us for More Information
There’s no reason to live with low testosterone. To learn more, feel free to reach out and make an appointment with ProMD Health. At our convenient locations in Annapolis, Baltimore, and Washington DC, we can go over lifestyle changes and other approaches that will help. If you do need replacement therapy, we’ll make sure it’s done safely, monitored along the way, and helps you begin to feel like yourself again. Contact us today to set up your consultation – we look forward to speaking with you!