Testosterone is the most important male sex hormone. Men with healthy testosterone levels can ward off disease, maintain muscle mass, benefit from high sexual libido, and stay in good overall health.
A man’s testosterone levels start declining naturally after the age of 30. But practicing a series of healthy lifestyle behaviors can boost testosterone naturally and reduce your risk for health problems as you continue to age.
Want to know more about how to increase testosterone naturally? Here are several natural ways to boost testosterone so you can maintain good overall health and well-being for many years to come.
Do Exercises That Boost Testosterone
Staying physically active and exercising regularly will stimulate your body’s natural testosterone production. The more muscle mass you have, the more testosterone your body will make. Any form of exercise can help boost testosterone, but the types of exercises that increase testosterone the most are those that focus specifically on muscle building. Resistance training and high-intensity interval training are both highly effective at helping you build muscle and boost testosterone naturally. If you want to learn more about how to naturally build up testosterone using exercise, consider working with a fitness trainer who can demonstrate the most ideal workout moves.
Eat Foods That Increase Testosterone Naturally
What foods boost testosterone? A diet comprised of nutrient-dense whole foods can contribute to healthy hormonal balance and high testosterone levels. Foods that help testosterone include carbs, leafy greens, fruits, nuts, seeds, whole grains, fish, and poultry. Foods that raise testosterone levels also aid in fat loss so you can work toward achieving higher muscle mass. Stay away from soy, processed foods, alcohol, and foods high in sugar, since all these foods can upset the body’s hormonal balance and lower your testosterone levels. Instead, stick to eating natural testosterone-boosting foods that make you feel healthier and more energetic.
You can also eat herbs that boost testosterone. Ginseng helps combat fatigue, enhances sexual responses in men, and also increases sex-related hormones like testosterone. Ginkgo biloba extract enhances blood circulation and also boosts energy. Horny goat weed, maca root, and nettle leaf are other herbs shown to boost testosterone naturally and quickly. What vitamins boost testosterone? Try consuming more vitamin D, zinc, and dehydroepiandrosterone (DHEA) — all of which are shown to increase testosterone naturally.
Lose Excess Weight
Losing excess weight is another natural way to boost testosterone. Fat tissue converts testosterone into estrogen, meaning the more excess body fat you have, the lower your testosterone levels will be. Obese men are found to have up to 50 percent less testosterone than their non-obese counterparts. If you are overweight or obese, take steps to shed excess weight so you can become healthier and boost your testosterone. Be more active, stop overeating, make healthier food choices, get more sleep, and work with your doctor on addressing any underlying health problems that may be contributing to weight gain.
Manage and Minimize Stress
Experiencing some stress every now and then is a normal part of life. But chronic stress that doesn’t go away can result in elevated cortisol that inhibits natural testosterone production. In addition to lowering your testosterone, the stress hormone cortisol also contributes to fat storage, overeating, sleeplessness, and many other factors that affect testosterone. Find healthy, effective ways to manage and minimize stress to prevent your testosterone levels from decreasing. Practice meditation, yoga, and deep breathing, or eliminate stressors from your life so you’re no longer suffering from chronic stress.
Get Plenty of Quality, Restful Sleep
Sleep deprivation throws off your entire body’s hormonal balance and lowers testosterone. Sleep loss also increases your stress level and cortisol production to inhibit testosterone. Men who get only five hours of sleep per night are shown to suffer a 15 percent reduction in this male hormone, but getting at least seven hours of sleep per night can help you balance your hormones. Make the necessary changes to your sleep environment to prevent sleep loss, and talk to your doctor if you suspect that a sleep disorder, like insomnia, is keeping you from a quality, restful night’s sleep. A good night’s sleep is one of the best ways to naturally boost testosterone.
Assess the Medications You’re Currently Using
Many prescription medications can decrease your testosterone levels both directly and indirectly. Medications can interfere with your body’s testosterone production even if you’re eating healthy foods, exercising regularly, and getting plenty of sleep. Antidepressants, opioids, statins, and chemotherapy drugs are just some medications that can inhibit testosterone production. If you’re using one or more medications that you think may be causing low testosterone, talk to your doctor immediately about other treatments that won’t cause this side effect.
Reduce Alcohol Intake and Avoid Alcohol Abuse
Alcohol may be your go-to remedy for relaxation and stress relief, but it also affects the way your body uses and makes testosterone. Long-term use of alcohol and alcohol abuse can damage your body on a cellular level to cause serious problems with hormonal imbalances. If you drink alcohol regularly, try cutting way back on your alcohol intake or seek professional help at an alcohol treatment center. If you want to know how to boost testosterone naturally, understand that reducing alcohol intake is one of the most effective ways to do this. Cutting back on alcohol can also improve your overall physical and mental health.
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