Testosterone is the primary sex hormone in men. While testosterone levels naturally decrease as a person ages, they may take measures to reduce, if not reverse, the loss. Testosterone has a critical role in an individual’s general health and well-being. Low testosterone levels may have a detrimental effect on body composition. Low testosterone levels can also result in weight increase. Low testosterone levels also impact sexual function, resulting in decreased sex desire, fewer erections, and infertility.
1. Optimize your diet
Adopting and keeping a balanced diet has two major advantages for your testosterone levels: Promotes weight reduction and maintaining a healthy weight while decreasing the likelihood of blood sugar rises
Obese men are significantly more likely to have low testosterone levels. Excess abdominal fat, in particular, is almost certainly a significant factor. Increased synthesis of this kind of fat is believed to result in increased amounts of the enzyme aromatase, which converts testosterone to estrogen, decreasing a man’s free testosterone levels. As a result, reducing weight may help boost testosterone levels, and a good diet may assist you in doing so.
A balanced diet should contain many vegetables and fruits, complete grains, healthy fats in moderation, and lean protein sources such as chicken and fish. When attempting to increase testosterone levels, the key to a healthy diet is to avoid processed, simple carbs, such as those found in chips and other junk food. These simple carbohydrates may cause blood sugar increases and have been proven to decrease free testosterone levels. If you have trouble getting natural testosterone from your diet, you can boost your testosterone levels by taking testosterone supplements.
2. Adequate sleep
Sleep deprivation may hurt the amounts of hormones and chemicals required for proper bodily function, including testosterone.
After only one week of sleep deprivation, daily testosterone levels may decrease by up to 15%. In comparison, natural aging results in a 1% to 2% drop in testosterone each year.
When you make sleep, a priority may aid with testosterone maintenance. Individuals should strive for at least 7 to 8 hours of sleep each night. Anyone who is having difficulty sleeping well should see their physician.
3. Take measures to alleviate stress
As with sleep, stress has a detrimental effect on your overall well-being — including your testosterone levels. When you are under stress, your body produces the hormone cortisol. This hormone assists your body in preparing for and responding to this stress and then returns to normal. However, when you’re stressed, you’re more likely to be exposed to cortisol for an extended period – and studies indicate that cortisol in the circulation decreases the amount of free testosterone.
4. Expose Yourself to Sunlight or Take a Vitamin D Supplement
Vitamin D is rapidly gaining popularity as one of the world’s most widely consumed vitamins. Numerous studies have shown that it offers various health advantages and may also act as a natural testosterone booster.
Despite its critical role, almost half of the US population is vitamin D deficient, and an even greater proportion has suboptimal levels. Vitamin D and calcium also improved testosterone levels in the elderly, decreasing the risk of falling.
To increase testosterone and enjoy the other vitamin D advantages, seek frequent exposure to sunshine or take about 3,000 IU of vitamin D3 daily.
And, although life will always be difficult, you may take measures to alleviate any existing stress. One of the most effective methods to alleviate stress is to schedule time for yourself and do something you love — even if it’s just for a few minutes a day. Simply something to help your mind and body to slow down, be present, and relax.
5. Avoid substance misuse and intoxication
Substance abuse and alcoholism have been related to decreased testosterone levels. The National Institute on Alcohol Abuse and Alcoholism reports that alcohol consumption affects the glands and hormones associated with male reproductive health.
Male libido, erection, ejaculation, and orgasm, as well as fertility, may be harmed by drugs, and study into these impacts is growing. Libido may be reduced by medicines that inhibit dopamine or testosterone production or drugs that induce dysphoria. Additionally, alcohol may result in reduced testosterone levels due to its effects on the body, which include hormonal responses and cell damage.
Healthy testosterone levels and other critical hormones such as estrogen and progesterone are equally critical for women. As a result, everyone should adopt the required lifestyle changes to maintain healthy testosterone levels. You will simultaneously enhance your health and physical appearance.