Having the right amount of testosterone is really important as low levels of this hormone have been linked to many complications – like erectile dysfunction and reduced bone mass.
However, it is natural for testosterone levels to decline with age. But that doesn’t mean there is nothing you can do to slow the process.
In this guide, you will find the right steps to take to increase your testosterone naturally. Also, if you have low testosterone levels, you can boost it to optimal levels by following this guide.
What is Testosterone?
Testosterone is the most important male sex hormone. It plays a very important role in the development of male reproductive tissues. It also promotes other characteristics such as hair growth, increased muscle, and a deeper voice.
While testosterone is more active in males, there are small amounts of this hormone present in females that promote their health and sexual well-being.
Here are 7 Different Ways To Increase Testosterone Naturally
Several studies have found that staying active can boost testosterone levels. One of such study suggested that increasing physical activity was more beneficial than a weight loss diet for increasing testosterone levels.
The best exercises that would get you the desired results are high-intensity exercises and resistance training. You can focus on other exercises as well. However, cardio exercises that get your heart pumping are usually the best.
2. Eat Testosterone Boosting Meals
Your choice of food can majorly impact your testosterone levels. If you’re on a diet, you would probably be missing some essential nutrients needed by your body to maintain healthy levels of testosterone and other hormones.
To increase your testosterone levels, you should consume foods with more proteins, carbs, and fats. In other words, you should consume a balanced diet at all times.
3. Reduce Stress
Stress is unhealthy and when it persists for a long time, it could become extremely dangerous Long-term stress won’t only lead to mental problems, but also reduce your testosterone levels. This is a result of the stress hormone, cortisol which is released in unnaturally large amounts whenever you’re stressed out. The high amounts of cortisol end up reducing your body’s testosterone levels significantly.
To get rid of stress effectively, you’ll have to;
- Identify stress triggers and avoid them
- Go out more and have fun with others
- Exercise regularly and get enough sleep
- Learn and practice relaxation techniques for stress management
4. Vitamins and Supplements
Taking vitamins and supplements, especially vitamin D supplements have been shown to boost testosterone levels.
Also, several studies have found that taking zinc and vitamin B supplements could boost testosterone levels in athletes. Other vitamins like vitamins A, C, and E also play a role in increasing your testosterone levels, but vitamin D and zinc supplements are most effective.
You can increase your levels of vitamin D by consuming foods rich in vitamin D. Some of these foods include salmon, milk, and cereal products.
You can take more of legumes, eggs, whole grains, and dark chocolate to increase your zinc levels.
5. Get Enough Sleep
Lack of sleep doesn’t only affect your testosterone levels but creates an imbalance in the levels of hormones and chemicals in your body. This is why you find it difficult to concentrate or carry out your daily activities properly.
According to a study, getting 5 hours of sleep per night could reduce your testosterone levels by 15%. Another study observed that those who slept for only four per night had lower levels of testosterone.
If you want to increase your testosterone to optimal levels, you should get at least 7 hours of sleep every night.
6. Avoid alcohol abuse and drugs
Excess alcohol and drug use can decrease testosterone levels by causing hormonal changes and cell damage.
It is advisable that you limit your intake of alcohol and do away with drug use, especially if you’re taking it for recreational purposes.
7. Avoid Sugar
Sugar has been linked to many health conditions, so it’s not surprising that consuming an unhealthy amount could lower your testosterone levels.
Try as much as possible to limit your intake of sugary products, not only in the foods you consume but also, in the beverages you drink.