You may not know it, but lack of enough testosterone could be fatal. Testosterone shortage causes a loss in muscle mass, bone density and is also linked to low sex drive.
As if that’s not enough, research shows that it also increases the risk of heart disease, prostate cancer and in severe cases death.
However, there are certain measures you can take to increase your T levels.
8 Natural Ways To Boost
Your Testosterone Levels
#1 – Staying Active Is Very Important
According to research, testosterone adapts to your body needs. If you engage in less activity, the brain gets the message that you don’t require as much hormones +to boost your muscles and bones.
However, when you’re physically active, your brain sends a signal for more hormones. Some of the exercises you can have in your regimen include:
- · Taking a brisk walk for at least twenty minutes each day
- · Strength building thorough a few sessions of weight lifting each week
It’s imperative to mention that extreme amounts of endurance exercise can lower testosterone. Just stay active but don’t go overboard.
#2 – Reduce Stress Levels As Much As Possible
If you’re under constant stress, the body reacts by releasing a constant stream of a stress hormone referred to as cortisol. When that happens, the body’s ability to create testosterone is compromised.
Thus, managing your stress level is paramount for keeping up your T. Some of the measures you can take to control stress include:
- · Cutting back on long working hours. Whenever possible, work for 10 or fewer hours every day.
- · Spend a couple of hours on non-work related activities such as reading or listening to music.
- · Enroll for yoga a class or meditate for at least 10 minutes every day to give the hormone system a chance to re-balance and reboot.
#3 – Maintain a Healthy Weight
Obese or overweight men often have low testosterone levels, thus losing weight can enhance production of your manly hormones.
The reason behind this is because fat cells contain high amounts of aromatase, an enzyme that is responsible for converting testosterone to estrogen. Similarly, men who are underweight could do with getting a healthy weight so as to increase T levels.
In other words, a healthy weight can have a positive effect on hormones.
#4 – Reduce Consumption Of
Alcohol And Cigarette Smoking
Excessive drinking of alcohol has a negative effect on your manly hormones.
A recent study revealed that men who drank modest amounts of alcohol every day for three weeks experienced a seven percent decrease in their testosterone levels.
In order to avoid a drop in testosterone, you should limit your alcohol intake to one or two glasses of wine or beer every night.
Cigarette smoking also has a negative impact on your T. Cigarettes have more that 7,500 chemicals that are capable of wrecking havoc to your reproductive tract.
Quitting may be hard, but if you want to increase your manly hormones, consider dropping this habit altogether.
#5 – Review Your Medication
And Keep Off Harmful Toxins
Some drugs can cause a decrease in your testosterone levels. They include:
- Glucocorticoid drugs like prednisone
- Anabolic steroids that are used to perk up muscles and enhance athletic performance
- Opioid drugs including MS Contin and fentanyl as well as OxyContin
The fact that these drugs have an adverse effect on your manly hormones doesn’t necessarily mean that you should stop using them. You may consult your doctor on the dosage that will not affect the hormone and make the necessary adjustment to your treatment if need be.
Personal care products such as Phthalates and parabens may contain anti-androgen properties and should be avoided by all costs. Excessive use of these products will eventually interfere with a number of hormones including testosterone.
#6 – Eat Healthy Fats and More Fish
Healthy fats in this context mean mono and polyunsaturated fats. You can easily get these fats in fruits such as avocado and nuts. According to research, saturated fats are essential for boosting testosterone.
In fact, men who eat a diet that has less than 40% of saturated fats have a lower level of the manly hormones compared to those who eat a saturated-fat-rich-diet.
Likewise, eating fish more often will reduce inflammation (inflammation reduces testosterone) besides encouraging creation of healthy cholesterol. Cholesterol is the ultimate building block for Testosterone.
Also fish oil enhances the production of globulin, the sex hormone responsible for transporting testosterone around the body.
#7 – Get Enough Sleep
Poor sleep is sighted a primary cause of low testosterone in most men. Lack of enough sleep affects an array of hormones and chemicals in the body, a factor that has an adverse effect on your manly hormones.
One study revealed that sleeping for five hours every night can lead to a decrease in T levels by up to 15%. Sleep for seven to eight hours every night even if it means reorganizing your schedule or dropping the habit of sleeping late.
Don’t hesitate to consult your doctor if you have sleeping problems for medical advice.
#8 – Take Your Vitamins Seriously
Vitamins A and E, as well as minerals like zinc and selenium, are essential for the production of androgen and enhancing testicular function.
Most of these vitamins and minerals can be found in shellfish for zinc and selenium, kales and carrots for vitamins A and sunflower seeds for vitamin E.
While most of these vitamins are found in food, you may consider taking their equivalent supplements.
Also, vitamin D is equally important increase testosterone levels.
The sun is an excellent source of vitamin D, thus getting at least 15 minutes of direct sunlight every day can be very beneficial. You may also consider using a vitamin D supplement particularly if you have a vitamin D deficiency.
Boosting your testosterone levels boils down to changing your daily habits from your lifestyle habits to eating habits.
In addition to raising your T levels, some changes could also have a positive effect on your overall well-being. Like mentioned earlier on, there is more to low testosterone levels than reduced sex drive.
While most of the ways mentioned here will give positive results as far as the increase you T levels are concerned, you should get in touch with a doctor for a medical checkup if no changes are experienced.