Testosterone is an essential hormone for men. It helps with muscle growth, fat distribution and sex drive. Testosterone levels tend to decline as a man ages, sometimes by as much as 1% per year after 30! This means that testosterone levels will be at their lowest around 50. But there are ways to improve testosterone levels naturally, without resorting to medication or other risky treatments. In this blog post, we’ll outline how you can do that.
Ways To Improve Testosterone Levels
1. Get Enough Sleep
Most people need around eight hours of sleep per night to feel rested. Not getting enough sleep can lead to a decline in testosterone levels. Make sure you’re getting the right amount of sleep for yourself. The decrease in testosterone levels can be stopped. You’ll need to get around eight hours of sleep per night to feel rested. If you aren’t, it could contribute to a decline in your testosterone levels. You should figure out how much sleep is proper for you and make sure that’s the amount you’re getting every night.
2. Lose Weight
Some studies have shown that obese men tend to have lower testosterone levels than their healthy-weight counterparts. It’s unclear whether this is due to the weight loss or if it’s because obese individuals are more likely to be insulin resistant and therefore require higher amounts of testosterone for proper sexual functioning, but either way, losing weight can help increase your testosterone levels.
Exercise is another way to improve testosterone levels naturally. Men who exercise regularly tend to have higher testosterone levels than men who don’t. The type of exercise doesn’t seem to matter as much as if you’re consistently exercising. You don’t have to do anything special. Just make sure you work out for at least 30 minutes every day, and your testosterone levels will go up. Cardio is beneficial. Weight lifting is also helpful, but it can be counterproductive if you’re lifting hefty weights for shorter periods (one to two hours) and not doing any cardio.
4. Maintain a balanced diet
Your diet can also affect your testosterone levels. To maintain a healthy level, you’ll want to make sure your body is getting enough protein and carbs; around 30% of the calories in your daily intake should come from protein, 50-60% should come from carbohydrates (you need the glucose for energy) and only about 20-30% should be fat. You can adjust these numbers depending on your personal goals, but if you overeat fat, it will probably contribute to lower testosterone levels in the body.
Here’s a list of some common foods that help naturally improve testosterone:
- Avocados – Avocados contain healthy fats suitable for your body and increase testosterone production.
- Eggs – Eggs are a great source of protein and contain all the essential amino acids needed to produce testosterone.
- Beef – Beef is a good source of zinc, which is necessary for healthy testosterone production.
- Oysters – Oysters are high in zinc and contain other minerals like magnesium, which help to boost testosterone levels.
- Pine nuts – Pine nuts are a good source of magnesium, zinc and vitamin E, which all help to improve testosterone production.
5. Decrease stress and cortisol levels
Just remember that no matter how big of an impact diet has on your hormone balance, what you do with your mind is even more important! Positive thinking and mental health are huge for maintaining healthy hormone levels. If your mind is at peace, it will be much easier for your body to maintain healthy testosterone levels naturally than if you’re constantly stressed out and anxious about the slightest thing.
As mentioned before, stress can hurt testosterone levels. If you’re feeling stressed out, it’s crucial to find ways to relax and de-stress. Some methods that work well include yoga, meditation, deep breathing exercises and massage therapy. Cortisol, the stress hormone, can also interfere with testosterone production. If you can keep your cortisol levels under control, it will help to improve your testosterone levels naturally.
There are many things you can do to increase your testosterone levels naturally. Overall, maintaining a healthy weight and exercising regularly will help boost T-levels best. Still, diet is also important, so make sure you eat the right foods in the correct quantities for optimal results!