Testosterone is a vital sex hormone responsible for masculinity, from physical prowess to psychological aspects. However, the hormone level can drop gradually as men age, leading to sexual drive and weight gain. Since it is vital to men’s health, adopting habits that boost testosterone levels is beneficial. You can either find the best ways to boost your t- levels here or read on to find natural ways to boost and maintain testosterone production.
There are many negative things that a lack of sleep can do, one of them is lowering the testosterone level. Sleeping for 4 to 5 hours can contribute to insufficient testosterone levels since most testosterone production happens at night. While it may be difficult to sleep for a complete 8 hours, sleeping at least 6 hours is highly recommended. However, if you only have less than 6 hours of sleep, it is advisable to take naps often.
Testosterone is a hormone, and its production relies heavily on the food you eat. Eating a healthy diet not only promotes a healthy weight but also prevents obesity, which can be a great contributor to low testosterone production. To maintain a healthy level of testosterone, it helps to ensure your diet has a balance of carbohydrates, protein, and fats. Eat plenty of fruits, vegetables, lean protein, and healthy fats. Also, opt for whole-grain carbohydrates rather than refined carbohydrates since the latter can spike up sugar levels, lowering testosterone levels.
Most men who are obese are more likely to have low testosterone hormones than their counterparts. As much as it is important to eat to produce testosterone, eating an unbalanced diet can lead to obesity. Consequently, this can lower testosterone levels by up to 50 percent for males between the ages of 14 to 20 years. Therefore, if you want to increase the production of testosterone in your body, maintaining a healthy weight is important.
To aid weight loss, an active lifestyle is recommended. Doing exercises that build your strength and grow your muscles can aid in boosting testosterone. This can include lifting weights and contact sports. Cardio is also great for stabilizing your testosterone levels, although it may not be very effective as strength training. However, ensure that you don’t over-exercise as this can cause your testosterone levels to drop.
Stress has long been a health hazard when it comes to overall health. It can also negatively affect the production of testosterone since it increases the cortisol hormone cortisol. Knowing how to manage stress can lower the cortisol level and increase the testosterone level in the body.
There can be a lot of vitamins and supplements that are capable of boosting testosterone. Here are some of them:
Some medications that you might be taking can contain ingredients that can lower testosterone levels. It is highly advisable to ask your physician about the contents of the medications and review whether they can boost your male hormones or not.
It is not surprising that drugs and overconsumption of alcohol can damage your health in many ways. One clear indication that they affect testosterone levels is the decrease in sexual drive. There is no doubt that men take pride in their masculinity. Low testosterone levels can greatly impact your mental and psychological health. Fortunately, you can use the above natural ways to bring your testosterone level to normal and maintain it. If the natural methods are not enough, then you may want to try testosterone therapy.