Energy-boosting tips for men with low testosterone

Energy-boosting tips for men with low testosterone

For men who have lost their vitality, spark and overall energy due to low testosterone, there are ways to regain it back. Chronic fatigue or the type of tiredness that doesn’t improve with an afternoon nap can be one of the trademark symptoms of low testosterone. 

It is estimated that about 5 million men in the United States have low testosterone and one of the most common and debilitating symptoms is fatigue.  Other symptoms can also include loss of muscle mass and strength, mood changes, and low libido.

 How important is testosterone?

The male hormone testosterone is a potent chemical messenger directly influencing an array of physiological processes.  From functioning as the regulator of a healthy sex drive in men to maintaining the male physique to increasing a man’s competitive nature, testosterone has far-reaching and powerful effects on a man’s body and mind. 

A normal range for testosterone is between 280 to 1,100 nanograms per deciliter (ng/dl).  However, low testosterone in men is considered to be below 300 ng/dl.   When a man has a low level of testosterone, it may be referred to as low testosterone, low T, hypogonadism and/or testosterone deficiency. 

Declining levels of testosterone is not unusual in men.  After the age of 40, levels can begin their descent of about 1 to 2 percent per year.  As a normal part of again, a man may notice a lack of energy that he once had.  But when energy levels take a sharp nosedive affecting a man’s overall lifestyle, suddenly things change and it is important to address it.

Energy-boosting tips for low testosterone

The good news is there are several options for men suffering from fatigue due to low testosterone.  One of the biggest factors is making certain lifestyle changes to help rev up energy bringing back a man’s vim and vigor.

·      Adequate sleep

This is the first step in addressing when men are feeling chronically fatigued.  If hitting the sheets late at night is the norm for a man, it will be in his best interest to change that routine.

Sleep is vital for everyone but for men, it is especially important.  During sleep is when men produce most of their daily testosterone.  Not enough sleep results in inadequate testosterone production.  Studies have found that testosterone levels drop significantly in men who don’t get enough sleep – equivalent to aging 10-15 years.  A team of researchers at the University of Chicago Medical Center found that men who slept less than five hours a night for one week had lower levels of testosterone than when they were fully rested.  The men in the test who were deprived of sleep saw a 10-15% drop in their testosterone levels from lack of sleep. 

Men should cut back on any caffeine containing beverages at least 6 hours before bedtime, stay off social media at least an hour before going to bed and have a set bedtime each night. 

·      Make healthy food choices

Eating a well-balanced diet made up of healthy fats, whole grains, fruits, vegetables, low-fat dairy, and lean protein can help diminish feelings of fatigue.  This is not the time to rely on large doses of fast food, highly-processed foods or sugary beverages believing they will boost energy levels.  Those foods will only spike blood sugar sky-high only to come crashing down resulting in an energy low.  Also part of healthy eating means drinking alcohol only in moderation.  Over imbibing alcohol can cause more fatigue along with liver dysfunction, which can ultimately further lower testosterone levels.  

·      Exercise regularly

A perfect way to naturally increase testosterone is to be physically active every day.  Not only does exercise boost this hormone but there are so many other benefits it provides making it a win-win situation.  Men should find activities they enjoy in order to stick with it – walking, hiking, jogging, playing sports, riding a bike, swimming, or lifting weights. A regular routine of physical movement is like a shot of adrenaline making a man feel more energized along with improvements in his overall health.

·      Check for other ailments

One possibility of fatigue in men besides low testosterone can be other health conditions or medication possibly contributing to tiredness.  Conditions such as sleep apnea, thyroid disease, depression, each can be adding onto a man’s already burdening lackluster energy levels.  A review of a man’s medications is a must as narcotic pain pills and some antidepressants can escalate fatigue along with a drop in testosterone levels.  If these conditions are present and once addressed, this may help significantly alleviate the fatigue from low testosterone.

·      Follow low testosterone treatment plan

It is important for a man to discuss symptoms such as extreme fatigue with his doctor and to get his testosterone levels checked.  If it is low T, it can be replaced to make up for what his body is no longer producing enough of.  Just like blood pressure or thyroid levels are treated to help bring back to a normal state, low T needs the same attention.  Not addressing a testosterone decline can subject men to an increased risk for bone fractures, diabetes, and heart disease, as well as cognitive declines, loss of sexual performance, and overall lack of motivation. 

Testosterone therapy may not be for every man but for many, they often feel better and will notice a difference in higher energy levels once their hormonal levels have reached a more normal range.  It’s not a magic cure but it certainly can help regain energy levels to what they once were leading to a better quality of life.