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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.
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:
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:
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:
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:
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.
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.
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:
Since most men can take their penis on a test drive immediately after receiving treatment, you might be wondering when the positive effects of shockwave/GAINSWave therapy will start kicking in. Besides not requiring downtime, shockwave therapy has been shown to give some patients spontaneous erections within 24 hours.
While some see positive results within a day, it’s important to note that it usually takes one to three months to see maximum positive results. Additionally, the positive effects of shockwave therapy typically last around two years, meaning it provides much longer-lasting relief from ED than most other options, such as ED pills.
While every ED treatment has pros and cons, GAINSWave therapy at Enhanced Wellness Living with Nurse Practitioner Kelly Engelmann, sets itself apart from other treatment options. Essentially, shockwave therapy is a non-invasive, long-lasting treatment option that doesn’t require surgery.
Instead, the treatment is painless and convenient. During treatment, NP Kelly Engelmann or NP Amanda Carter will use high-frequency, low-intensity sounds to remove micro-plaque, generate new blood vessel growth, and increase blood flow to the penis. After a few sessions, the treatment should be effective and long-lasting, with successful results often lasting for around two years.
Alongside being long-lasting, GAINSWave therapy doesn’t come with all the unpleasant side effects of many other treatments and is available to far more men who take other medications or have preexisting conditions. Due to the lack of side effects, GAINSWave therapy gives many more men the chance to achieve stronger, longer-lasting erections without having to undergo invasive surgery. GAINSWave therapy also has a 75% success rate, meaning it’s often a variable treatment for men wanting to improve their erections without having to deal with short-term solutions or dangerous side effects.
Anyone experiencing erectile dysfunction should contact Enhanced Wellness Living in Ridgeland, Mississippi. The treatment is simple and takes less than an hour! Do something about ED today!
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