Testosterone is an important sex hormone found in both men and women, and any fluctuation in its levels can cause many health issues. Low levels of testosterone (low T), especially in men, can increase the risk of diseases, induce obesity, affect libido and reproduction faculties, and can sometimes lead to premature death.
This is why maintaining healthy levels of hormones is crucial. If you’re facing such an issue, here are tips to help you increase your testosterone levels.
Exercise Regularly
When faced with many sorts of lifestyle-related health issues, more often than not, one of the first things medical professionals recommend is to exercise more. Exercise is one of the most proven effective ways to avoid and prevent diseases that come from daily life habits and, more importantly, it’s an easy way to boost hormone levels. According to a study conducted by the National Library of Medicine, individuals who exercise daily have higher testosterone levels than ones who are idle. Moreover, when it comes to the elderly and obese, it exponentially increases it. Although all exercises are effective, including weight lifting, high-intensity interval training (HIIT), and resistance training is the most effective form of exercise for people looking to increase their testosterone levels.
Sleep Well
Lack of sleep can affect one’s health in a myriad of ways, and this includes testosterone levels. Research conducted by the University of Chicago showed that men who regularly lacked sleep had their testosterone level drop by up to 15% as opposed to the normal decrease caused by aging which is around 1-2%. Prioritizing sleep is crucial to both a healthy life and healthy levels of testosterone. At least 7 to 8 hours is needed on a regular basis to maintain hormones at a healthy level and have long-term good health. Combining good sleep with exercise and a healthy diet, which we’ll discuss below, is the most natural and surefire way for you to boost your hormone levels.
Eat Healthily
Along with exercise and rest, a balanced diet is important. What an individual eats has a major impact on their hormone levels, which includes testosterone. Medical professionals at Atlanta Men’s clinic emphasize the importance of eating healthily and avoiding foods that have trans-fat along with junk food to prevent the decrease of testosterone levels. Men should also avoid overeating or dieting constantly as this can also disrupt testosterone levels. Your diet should contain a healthy amount of protein, carbs, and healthy fats to maintain or boost testosterone levels in your body. Moreover, the best diets for people aiming to increase their testosterone are those primarily based on whole foods. This will not only increase your testosterone levels, but they will also make you healthier.
Lower Stress and Cortisol Levels
Constant stress is a dangerous chronic disease that can affect your health negatively in several different ways, and low T is one of those issues. Stress causes the body to release a massive amount of cortisol, a hormone responsible for managing many processes in your body, including metabolism and immune response. An unnatural elevation of cortisone severely reduces the level of testosterone in both women’s and men’s bodies. The two cannot coexist in the same level—as one increases, the other decreases. Moreover, stress can lead many individuals to resort to bad habits such as overeating, which can lead to weight gain, another factor that heavily affects testosterone levels. You should always try to avoid stress and make sure to keep your healthy habits intact to maintain your hormones at the right level.
Take Vitamins, Mineral Supplements, and Natural Boosters
Research conducted by the Journal of Hormone and Metabolic Research found that a constant intake of vitamin D is essential to maintain or increase testosterone levels. This is why it’s recommended for people who aim to boost their testosterone to either get at least 15 minutes of sun exposure or to ingest vitamin D supplements. Of course, you can also consume foods rich in vitamin D such as salmon and other fatty fish.
Along with vitamin D, taking other vitamin pills and mineral supplements can also help you produce more testosterone. Research has shown that a healthy intake of vitamin B and zinc supplements can boost testosterone and increase sperm quality. You can also opt for natural testosterone boosters such as the ashwagandha herb, however, note that only a few herbs are supported by scientific studies, so you should consult with a doctor before ingesting them.
These are the 5 best ways to increase your testosterone levels. There are many other ways to explore, but make sure to always consult a medical professional, as this concerns your overall health. If you have any dietary restrictions or chronic medical conditions, your doctor will be able to advise you on the best way to increase your testosterone without causing any harm to your body.