In America today, as many as 13 million men might have low testosterone, and many of those men — as many as 90% — might not ever get treatment for the condition.

The hormone testosterone plays a vital role in the health of both men and women. For men, the symptoms and indications might be slightly different, but the results of the hormone loss and eventual hormone imbalance can be devastating.

Testosternone, to begin with, helps maintain muscle mass, bone density, and sex drive in men. The production of testosterone is at its peak for men during their young adult lives and drops over time. When the body does not produce the proper amount of testosterone, a condition called hypogonadism is present. This is also commonly referred to as “low T.”

Having your testosterone levels checked can help your doctor determine how to treat low testosterone if you are lacking the appropriate levels. If you are diagnosed with hypogonadism, low testosterone treatment options are available. However, if your levels are low but still fall within the proper range, therapy might not be recommended.

While there is no magic wand that can be waved to bring your low t levels to where they were when you were 21, there are some natural courses you can take to boost them. How to treat low testosterone often comes down to a few simple steps you can take in your everyday life. Here are three natural ways to boost your testosterone levels.

1. Get plenty of sleep

This might sound like a no-brainer, but getting the proper amount of sleep can really do wonders when it comes to your body’s ability to heal itself. In a recent study published in the Journal of the American Medical Association, lack of sleep can greatly reduce the levels of testosterone in men. The study also reported that when blood testosterone levels decreased, a sense of wellbeing decreased as well. Getting proper sleep can help restore the imbalances.

2. Get enough zinc

How to treat low testosterone can get relatively basic when you consider what some of the causes might be. Men with hypogonadism very often have zinc deficiencies. Zinc plays a very important part in regulating serum testosterone levels in men who are healthy.

If you pay attention to your diet and try to include foods that are rich in zinc, you might just see some improvements in your mood and energy levels. Beans, nuts, crab meat, whole grains, and lobster are some examples of foods rich in zinc. Try to aim for 11 mg of zinc every day.

3. Get some exercise

This might also seem like a no-brainer, but one of the symptoms of low testosterone is lacking in desire and motivation to exercise. If you can get on a regular schedule of some kind of exercise, your body will thank you for it. It might be difficult at first, but your body will adjust and you will soon see the many benefits appear.