Testosterone is a male sex hormone that plays a vital role in fertility, bone health, physical intimacy, and muscle mass. Men with healthy testosterone levels can ward off diseases and benefit from high sexual libido.
While a person’s testosterone level falls naturally with age, some medical conditions, unhealthy lifestyle choices, an inappropriate diet, and other factors can influence the amount of this hormone, thus raising concerns. But thankfully, you can encourage the body to produce more testosterone by making adequate changes to your diet and lifestyle. Here are some proven ways to give your testosterone a boost and help keep it from getting too low.
How to Boost Testosterone Levels Naturally?
Low testosterone levels have always been a concern for males’ overall well-being, and the problem must be addressed as early as possible. This hormone naturally declines with age; you can expect it to drop about 1 to 3% a year after your 30s or 40s.
While aging is something you can’t control, you can still put other contributing factors to a halt to keep things in check. Here’s a quick breakdown of some natural ways that help keep your testosterone in balance.
1. Eat protein, fat, and carbs
Your diet, unarguably, affects the levels of testosterone and other hormones in the body. Hence, consuming a diet rich in protein, carbs, and fat is good for maintaining healthy testosterone levels.
When you don’t eat enough protein-rich food, your body starts making more of a substance that binds with testosterone, thus leaving you with less T available to do its job.
Adding healthy fats to your routine may help support testosterone and hormone balance. A perfect balance of carbs, fat, and protein can help optimize your hormone levels while supporting your overall health.
However, you must remember that constant dieting and overeating may disrupt your testosterone levels. Therefore, a nutritious, well-balanced diet based on whole foods is preferred.
2. Exercise and weight lifting
The second best method to give testosterone levels a boost is exercise and weight lifting. It is one of the most effective ways to prevent many lifestyle-related diseases. Not only it helps you boost your testosterone levels, but it also helps keep you physically fit.
While any type of exercise is better than none, resistance or strength training might be the most effective way to boost testosterone levels. In addition, exercise also offers several other benefits, including weight loss, improving your mood, strengthening your bones and muscles, and lowering your risk of chronic diseases.
3. Get enough sleep
Your body produces most of its testosterone while sleeping, making it essential to focus on getting enough sleep to maintain healthy testosterone levels and good overall health. While there is no specific number on the optimal amount of sleep for testosterone, it’s advised to sleep around seven hours or so as a baseline figure for healthy sleep.
4. Watch your alcohol intake
If you are genuinely concerned about your testosterone levels, watch your alcohol intake and keep it to a minimum. Excessive alcohol consumption can decrease testosterone levels while leading to reduced testicular function and atrophy.
So, if you drink alcohol often and have noticed any symptoms of low testosterone, it could be worth cutting back. Try aiming for a moderate alcohol intake and help maintain a healthy hormonal balance in the body.
5. Use vitamins and supplements
In addition to exercising and consuming a protein-rich diet, it’s good to add vitamins and supplements to your routine that may help you boost testosterone levels in the body. While the vast majority of testosterone boosters are more hype than substance, a few of them are actually helpful and help support the process.
Always opt for a supplement that contains the goodness of traditional botanicals, such as Kesar, Ashwagandha, Shilajit, Safed Musli, etc. While adding a supplement to your routine, check the ingredients and purchase accordingly.
Plenty of vegan and sugar-free supplements are available, such as Instant Veda Trivagra Capsules, which can help support testosterone production while giving you inner strength. It contains a blend of 20 exotic herbs and helps keep your energy levels high.
6. Increase Vitamin D intake
Vitamin D is a micronutrient that plays a key role in our well-being. The Deficiency of Vitamin D is not just associated with the loss of bone density and poor wound healing but is also linked to lower testosterone levels.
Hence, consuming Vitamin D supplements is mandatory to give your testosterone levels a boost. In addition to supplements, you can also maintain healthy levels of Vitamin D by getting regular exposure to sunlight.
7. Minimize Stress
High stress levels may give birth to several problems, and low testosterone levels may be one of them. Long-term stress can elevate cortisol levels in the body, thus quickly reducing testosterone.
Sudden cortisol elevations can also increase calorie consumption, obesity, and the storage of harmful body fat around your organs. These changes further affect the testosterone level negatively.
Hence, it’s vital to keep your stress and cortisol levels in check to maintain your overall well-being. Staying physically active, getting restful sleep, and practicing some stress-relieving techniques may help manage your stress levels.
Summing Up
The dip in testosterone levels may affect mental health, bone and muscle mass, and red blood cell production. Hence, don’t wait further and follow the aforementioned ways to help improve testosterone production in the body.
