For most men, testosterone represents virility, masculinity and youth. Testosterone levels begin to decline for most men starting in their 20s and continue to decline steadily into middle age. This decrease in testosterone can lead to fatigue, decreased sex drive, erectile dysfunction and other issues. Although some men might opt for hormone therapy in the form of testosterone injections, pills, patches or gels, there are lifestyle changes you can make to promote increased testosterone.
Step 1
Decrease the use of alcohol or eliminate it entirely. According to Chris Steidle, clinical associate professor of urology at the Indiana University School of Medicine on the SeekWellness website, drinking alcohol, particularly beer, can contribute to your body's reduced testosterone production. ShapeFit.com reports that healthy men can experience up to a 20 percent decrease in serum testosterone levels after drinking a moderate amount of alcohol.
Step 2
Take DHEA supplements. According to Luke Fortney of the University of Wisconsin Integrative Medicine on the ABC News website, DHEA triggers the production of androstenedionone, which in turn is converted to testosterone. Fortney recommends DHEA as an initial herbal approach to increasing testosterone prior to trying a pharmaceutical-grade hormone. Although DHEA supplements might deliver benefits, they are not considered a medical treatment for increasing testosterone.
Step 3
Get plenty of sleep. According to ShapeFit.com, poor sleep can have a serious impact on your testosterone levels, potentially reducing testosterone by as much as 40 percent. ShapeFit.com recommends getting between eight and nine hours of sleep per night to achieve optimal rest and enhance testosterone production.
Step 4
Exercise regularly. Steidle on the SeekWellness website notes that regular exercise plays an important part in generating testosterone, which in turn plays a helpful role in enhancing athletic performance and muscle growth. Along with cardiovascular and weight-training exercises, you also can lower your stress levels by practicing yoga or meditation. Stress might inhibit your body's production of testosterone.
Tips and Warnings
- Switch from jockey shorts to boxers. Steidle on the SeekWellness website reports that overly constricting undergarments can decrease testosterone production. According to research reported in the British "Telegraph," driving a sports car might boost testosterone.
