The male body produces numerous hormones that play different roles in how our bodies function. However, one hormone plays an extremely important part of the male reproductive system and is responsible for healthy sexual performance and behavior. This specific hormone that we are referring to is called testosterone.
At the age of thirty, most men’s testosterone levels begin to decline and will continue to do so. As we get older, our bodies tend to produce less testosterone naturally. However, certain factors such as genetics, environment, diet, lifestyle choices and other things can influence this low production rate.
Testosterone improves muscle mass, bone density, red blood cell count, energy levels, and sex drive. Not only that, but it is also widely known for its ability to increase the rate at which fat is burned and can also improve your overall mood and cognition.
With such a wide array of benefits, testosterone levels should continually be raised to help one maximize their health and wellness. Fortunately, there are many all-natural ways to boost your testosterone levels. Below is a list of seven of the most effective ones.
Get Quality Sleep
Lack of quality sleep has a lot of effects on the body, including a suppressed immune system, low energy levels and a decrease in physical performance. Also, depriving your body of the recommended amount of sleep(at least eight hours) will lead to hormonal imbalance and lower testosterone levels. Also, lack of sleeping well is associated with an increase in stress. In return, cortisol levels go up, hindering your body’s ability to produce tahe required number of testosterone.
You need to get at least eight hours of quality sleep every night to have high testosterone levels. Studies have shown that men who average under six hours of sleep per night have twenty per cent less testosterone than their counterparts who get higher amounts of rest each night.
Lose the Extra Weight
For your body to produce enough testosterone, it must first attain a healthy weight. When you are above the ideal weight range for your height, this will decrease the rate at which testosterone is produced and, as mentioned above, also suppress your immune system. According to research studies conducted on both men and animals, being overweight or obese has been shown to lower a man’s testosterone levels by as much as fifteen per cent. By maintaining a healthier weight through proper diet and exercise, the body’s T-levels will function at their full capacity.
Reduce Stress Levels
One of the primary causes of low testosterone levels in men is stress. When we experience a stressful event, our bodies release high amounts of cortisol, which functions to raise blood sugar levels and help regulate metabolism. However, the problem with this situation is that since cortisol operates by inhibiting the body’s ability to produce testosterone, too much of it will cause male hormone production to eventually become unbalanced and not function properly. There are a variety of tactics that are effective in dealing with stress, such as breathing exercises, meditation and time spent outdoors, which can greatly reduce cortisol levels and help you enjoy a better life.
Incorporate in Your Diet Foods That Boost Testosterone Production
Many foods have been shown to boost the production of testosterone naturally. These food items include all kinds of vitamins, minerals and plant extracts. Some great examples are vitamin D(salmon and tuna), zinc ( oysters and cashews) and magnesium(pumpkin seeds and almonds).
Exercise is one of the best ways to naturally boost testosterone production. Not only does it help increase muscle mass and prevent weight gain by burning excess calories. It also triggers the release of endorphins in the brain that make you feel better, more energetic and improve your overall outlook on life.
The best exercises for naturally increasing testosterone levels are weightlifting and high-intensity interval training exercises that have been shown to elevate T-levels higher than any other form of exercise.
Reduce Alcohol Intake and Avoid its Abuse
Although alcohol has been shown to increase testosterone in the short term, it lowers them in the long run. The buildup of acetaldehyde is responsible for this reaction, and the more exposure one has to this substance, the higher their risk of infertility becomes. The best way to avoid this negative effect is by reducing your alcohol intake if you think you drink too much. Alternatively, eliminate it from your diet completely if you feel that it is affecting your physical health.
Assess Carefully The Medications You Are Using
Even if you are practicing the above six practices, it will not do you any good if the medication you are taking reduces your body’s ability to produce testosterone. Various drugs have this effect, including chemotherapy drugs, opioids, antidepressants, and statins. When you suspect that your medication is the culprit behind your low T-levels, go and see a specialist who can help you develop an alternative plan of action.