The testosterone hormone plays an important role in male health, and ensuring it is within a healthy level is key to overall well-being. This sex hormone affects bone growth, muscle strength and mass, sex drive, body hair, sperm production, and more in men.
But despite its crucial role, testosterone reduces with age. Low testosterone levels can also be due to injuries on your testicles, high body fat, and treatments such as Chemotherapy.
While it’s natural for testosterone to decline, it often leads to frustration symptoms like depression, reduced muscle mass, fatigue, and erectile dysfunction that impact your quality of life.
Look no further if you’re looking for ways to boost your testosterone levels! Here are seven proven ways to do just that:
Consider Testosterone Therapy
testosterone therapy is an excellent solution if you have a medical condition leading to testosterone decline. The therapy can improve libido, boost your mood and energy levels, reduce risks of Alzheimer’s, and improve your sense of well-being.
Research shows that treatment can help improve muscle mass and strength and reduce fat mass in men. In the study, some participants had only lost fat without increasing muscle strength. So, combining therapy and other methods like strength training is the best approach.
This treatment is administered via intramuscular injection, oral medications, or pellets. But be sure to consult and use an experienced doctor for the treatment because there are risks with this replacement therapy.
Eat Healthily
Eating a balanced diet with plenty of protein, healthy fats, and complex carbs can help to boost testosterone levels. High-quality protein from complete sources like fish, beef, eggs, soy, and vegetables helps keep you full longer, preventing overeating. This leads to fat build-up and obesity, which significantly reduces testosterone production.
Complex carbs are also crucial in maintaining optimal energy levels. Eating healthy carbs from sweet potatoes, legumes, brown rice, and oats helps reduce your calorie intake. You can boost and maintain your testosterone levels by eating fewer calories and engaging in physical activities.
Other healthy foods to add to your diet include ginger, pumpkin, and banana. You also want to avoid alcohol, refined grains, and sugar which negatively affects your sugar levels. This causes insulin resistance and diabetes leading to low testosterone levels.
Get Enough Sleep
Ensuring that you get adequate sleep is essential for boosting testosterone levels. Poor sleep quality reduces testosterone levels even in healthy young men. In one study, researchers discovered that sleeping less than 5 hrs daily for 1 week significantly (10-15%) lowers T levels compared to having a good night’s rest. Sleep loss can cause other symptoms like poor memory, mood disorders, and reduced quality of life.
Another study reveals that testosterone production is high during sleep. So, sleep disorders like sleep apnea and insomnia reduce testosterone levels. You should aim for 7-8 hours of sleep each night to boost your testosterone levels.
Some well-known tips for better sleep include avoiding alcohol, caffeine, and large meals before heading to bed. Also, add relaxation practices like taking a warm bath, exercising, reading, and making your room more comfortable.
Exercise Regularly
Regular exercise is a great way to restore or boost your testosterone levels. But exercise will still get you the desired results. To raise your testosterone levels, practice strength/resistance training and high-intensity interval training. Cardio has little impact on testosterone levels. But it can help you lose weight which is excellent for balancing your T levels.
However, consistency is key. You may notice little changes in your early workout days. So make sure to get at least 30 minutes of these exercises daily.
Avoid Stress
Chronic stress can lead to a decrease in testosterone levels. Studies link stress to poor sleep and weight gain, which affects your T levels. When stressed, your body produces a stress hormone, cortisol. Too much cortisol harms your testosterone, and low T levels lead to low energy and lack of focus. So it’s essential to take steps like meditating, journaling, exercising, and socializing that help to reduce stress levels.
Lose Weight
Fit men have higher T levels than men who are overweight. Too much weight increases inflammation, and chronic and acute inflammation are linked to testosterone deficiency.
According to research, obese men between 14-20 can have up to 50% fewer T levels than healthy those not overweight.
Stay active and follow a healthy diet to cut weight and boost your testosterone levels.
Consider Supplements
A balanced diet is a perfect way to boost and maintain testosterone levels. But where you can find all the nutrients in the right supply, supplements come in handy. Adding testosterone supplements to your diet can help improve your long-term health and testosterone levels.
Supplements such as zinc, magnesium, vitamin D, dehydroepiandrosterone (DHEA), Fenugreek, and Ashwagandha are a great addition to your routine. They are made with ingredients that promote healthy testosterone levels. As an alternative to vitamin D supplements, sufficient exposure to sunlight, if at least 15 minutes a day, works well. Nevertheless, consult your doctor to know which supplement is right for you.
Conclusion
Men need to produce and maintain testosterone at normal levels. Testosterone is more than just a sex hormone; it aids the body in functioning optimally. However, it’s not unusual to suffer from this sexual issue. Fortunately, you can rectify it using these seven methods. By combining these strategies and leading a healthy lifestyle, your testosterone levels will rise in no time. So, go ahead and try these methods and see which one works for you.
