Testosterone is an androgen, a male hormone, though females need it too. In males, low testosterone has been associated with low libido and poor health outcomes, such as the development of metabolic syndrome. In males and females, low testosterone has been associated with depression.
From the age of 25–30, a man’s testosterone levels naturally start to decline.
This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and premature death.
Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time.
1- Eat Protein, Fat and Carbs
What you eat has a major impact on testosterone as well as other hormone levels.
Therefore, you must pay attention to your long-term calorie intake and diet strategy.
Constant dieting or overeating may disrupt your testosterone levels.
Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone
2-Exercise and Lift Weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.
A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time.
New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels.
Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term.
High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent.
3-Minimize Stress and Cortisol Levels
Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisolUnnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down. Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels.
For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.
4-Get Plenty of Restful, High-Quality Sleep
Getting good sleep is just as important for your health as diet and exercise
The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels.
One long-term study observed that those who slept only four hours per night had borderline deficient levels.
5-Weight management
Weight gain and the associated chronic diseases, such as cardiovascular disease and type 2 diabetes are strongly linked to decreases in testosterone, particularly in middle-aged and older men.
If you gain weight (as fat), your testosterone production drops. Fortunately, if you lose weight, your testosterone production can climb back up.
6-Vitamin D
Vitamin D helps regulate testosterone levels. Ideally, you would produce all the vitamin D you need through sunlight exposure, but if you live far from the equator, have dark skin, or simply spend most of your time inside, you may need to complement your own production with the help of foods or supplements.
7-Zinc
Zinc deficiency can hinder testosterone production. Like magnesium, zinc is lost through sweat,so athletes and other people who sweat a lot are more likely to be deficient. Although dietary zinc is mostly found in animal products, zinc-rich foods include some grains and nuts.
8-Magnesium
In males with low magnesium levels and low testosterone levels, an increase in magnesium intake can translate into an increase in testosterone production, both directly and (since one of magnesium’s functions in your body is to help convert vitamin D into its active form]) indirectly.
The interventions discussed, will work best for men with low testosterone, but they can also help men with normal testosterone to sustain their levels, year after year.
Supplements can help, but they can’t replace a healthy lifestyle. In order to optimize your testosterone production, make sure you get enough quality sleep on a daily basis, incorporate some resistance training into your workout program, and monitor your weight.
Instagram:
Facebook:
#usmanalifitness #testosterone #boosttestosterone
