It’s a fact: from the age of 30, the levels of testosterone (male hormone) fall fatally in men. Add to that the pace of life, stress, etc. A drop in testosterone can lead to a decline in sex drive, but that’s not all. In addition to putting a blow to our masculinity can decrease this hormone. It also affects mental health, leading to depression. We will see together how to boost testosterone levels naturally.
This hormone is the symbol of our masculinity. It has enormous benefits for humans. Indeed, this hormone determines, among other things. If you have a good beard, you probably have good genetics and acceptable testosterone levels. It plays an essential role in the life of every man. This hormone reduces the body’s level of fat. Also, fights against depression, and increases muscle mass.
However, from 30, a man sees his test levels drop by 2% per year (for a healthy person). While this is no big deal in itself, there are a few natural tips. Fortunately, these tips can help us maintain or even increase our alpha male hormone levels.
How to boost testosterone?
Exercise and lose weight how to boost testosterone
Various studies have shown that obese men have potential lower testosterone levels. It also results in a risk of depression and lack of energy.
In short, the solution would be to include sport in our daily lives. Exercise is essential for anyone who wants to lose weight. For example, strength training will not only help you lose weight but also briefly increase your levels.
It is an ethical circle that will results in the long term. Fat loss will re-engage the natural production of testosterone.
Also, it has been shown that testosterone levels increase during intense body building sessions, including heavy lifting. Do not hesitate to exercises like squat, bench press, or deadlift.
Take a vitamin and mineral cure how to boost testosterone.
One should also eat healthier and consume foods rich in protein to boost hormones. Like meat and fish, raw cheese, beans, and natural yogurt. These are full of zinc. A study observes that keep supplements with zinc in our diet could improve testosterone levels.
You can also do a zinc cure like food supplements in the form of capsules. There is also a complex rich in zinc and other minerals and vitamins: ZMA.
Minerals and vitamins are criteria that provide the most significant importance. Vitamin D is a powerful hormone that boosts libido, sperm production, and also testosterone. It also reduces the risk of cardiovascular disease, protects the immune system, etc.
Foods with Vitamin D: salmon, tuna, dairy products, etc. Exposure to the sun can also increase the level of this vitamin. Finally, it exists in the form of a capsule. Therefore, you can take it as a cure.
Amino acids like leucine boost testosterone levels. You can found it in quality cheeses. Otherwise, you can take the protein enriched with BCAAs.
Reduce your sugar intake
Besides making you lose weight, sugar has an impact on the production of testosterone. Regular consumption of sugary products can increase the insulin spike, leading to a drop in testosterone levels. The ideal is to limit your sugar intake. It will only have health benefits.
Stress lowers testosterone levels
It’s easier to say than done! But trying to reduce stress will only have benefits. Cortisol (one of the five stress hormones) inhibits testosterone, even blocking its production. As a result, stressed men are more tired, more irritable, and experience low libido.
Stress can be linked to working life. The ideal would be to cut after working hours and not answer calls or emails received outside your working hours.
There is nothing like sport to reduce stress. You can also do yoga or meditation. In short, do things that contribute to well-being.
Start a healthy diet
If you want to boost testosterone in your body, you should have a healthy weight. However, overweight can cause hormonal imbalance. Yet, you have to maintain a healthy diet. Undoubtedly, one of the worst enemies of testosterone production is abdominal fat.
Many research shows that men who are overweight have lower testosterone levels. A study published in the journal Clinical Endocrinology reported that some obese men between the ages of 14 and 20 have up to 50% less testosterone than those who are not overweight.
If you feel that you have several pounds to lose, do not hesitate to consult a dietitian. These specialists will be able to help you set up a healthy diet. Also, modify your goals and needs.
Take some good fat
Good fats are also beneficial to boos our hormone. However, fatty foods are not always bad. You can intake moderate amounts of fat to maintain proper testosterone levels in the body. Naturally, animal fat is good for hormones. But don’t eat red meat so much.
Besides, you can take oily fish, eggs, and nuts. However, red meats are not suitable for our health. It has many side effects. Also, you can have butter, cheese, and clarified butter. However, butter is a useful source of good fat.
A daily dose of sunlight
Vitamin D is one of the essential elements that can produce testosterone. We all know that sunlight is an excellent source of vitamin D. However, if your daily go-to the sunlight, it helps prevent a hormonal imbalance. Sunlight can cover up to 90% of this vitamin that your body requires.
Undoubtedly, our body can synthesize ultraviolet rays in vitamin D. However, to increase the production of testosterone, you have to go to the sun for a few minutes. It is a beneficial natural remedy that can help. According to research, vitamin D has various health benefits. It also naturally boosts our testosterone. All you have to do:
- Stay in the sunlight for at least 15 minutes between 11 and 2 p.m.
- Go to the sunlight minimum of twice a week.
- It will help if you use it without sunscreen.
Get enough sleep
People who lack sleep inevitably see their testosterone level drop. Usually, our endocrine system disturbs when we become stressed. You have to sleep at least 7 hours a day. Proper sleep can rebalance and restart the production of our body hormones that necessary.
However, the ideal amount of sleep varies from person to person. One study found that getting only 5 hours of sleep at night links to a 15% drop in testosterone levels.
A long-term study also observes that those who sleep only four hours a night have borderline-deficient testosterone levels. Other studies confirm this result and indicate that testosterone level increases by 15% on average.
Note that you have quality sleep every day. It’s better to avoid screens before going to bed, such as a mobile, laptop, computer, television, etc. To get a night of better sleep, regulate the bedroom’s temperature. Check your room temperature – 19-20 ° C is acceptable. Also, sleep in a dark and quiet room.
Meditation
In our daily life, stress and anxiety affect us too much. And it is essential to control our emotions. In that case, meditation can help us to recover our mental health. Also, meditation contains our anxiety and stress. It is very helpful in boosting testosterone.
A study observes that long-term stress can heighten the hormone cortisol. According to an NCBI study, artificial elevations in cortisol can drop testosterone quickly. These hormones work in a reverse way: when one goes up, the other goes down.
However, stress and high cortisol levels can also increase food consumption. As a result, it can increase the chance of weight gain and the storage of harmful body fat around your organs. Unfortunately, these changes can negatively impact your testosterone.
Avoid alcohol and caffeine
As we all know, excessive alcohol consumption is harmful to your health. It is because alcohol lowers testosterone levels for a while. Alcohol can even cause erectile dysfunction. Therefore, avoid drinking too much, and consume stimulants (alcohol, caffeine).
Conclusion of how to boost testosterone
To effectively boost your testosterone level, you need to change your eating habits. Food plays a significant role in the production of the hormone. You should also include sports sessions. Finally, it’s best to avoid sugary foods and drink too much alcohol.
Indeed, this hormone determines, among other things. If you have a good beard, you probably have good genetics and acceptable testosterone levels. It plays an essential role in the life of every man. This hormone reduces the body’s level of fat. Also, fights against depression, and increases muscle mass.
However, from 30, a man sees his test levels drop by 2% per year (for a healthy person).
FAQ of how to boost testosterone
-
What should we know about drugs of testosterone?
Usually, you can get testosterone-based drugs only according to the doctor’s prescription. So you must contact your doctor before taking any medicines. On the other hand, there are many products on the internet that contain testosterone. But these kinds of drugs are illegal. Also, these drugs are hazardous and harmful to your health.
-
What are the symptoms of lack of testosterone?
In medical terms, this hormone produces in the testicles. Usually, it regulates the sexual ability of a man.
It is a physical problem for a man to have low levels of testosterone in his body. Also, it may sometimes happen that the body stops producing it altogether.
There are many symptoms of lower hormones. Such as fatigue, hair loss, decreased muscle density, bad mood, etc. Besides, the lack of this hormone has a detrimental effect on men’s sexuality and physical health.
-
Which foods can boost testosterone?
You should eat healthier and consume foods rich in protein, such as meat and fish, raw cheese, beans, and natural yogurt. These are full of zinc. Studies have shown that supplementing with zinc in our diet could improve testosterone levels. The other foods you can take:
- Onions
- Oysters
- Fortified plant milks
- Ginger
- Leafy green vegetables
- Pomegranates
- Extra-virgin olive oil
- Fatty fish and fish oil
-
Does vitamin D a good testosterone-booster?
Minerals and vitamins are criteria that must be given the most significant importance. Vitamin D is a powerful hormone that boosts libido, sperm production, and also testosterone. It also reduces the risk of cardiovascular disease, protects the immune system, etc.
Vitamin D is found in food: salmon, tuna, dairy products, etc. Exposure to the sun can also increase the level of this vitamin. Finally, it exists in the form of a capsule. Therefore, you can take it as a cure.
-
Can herbal medicine increases testosterone?
Herbal medicine can boost testosterone if you are looking for a more effective action that is simple to implement. Herbal medicine or herbal therapy is available in several forms. Such as essential oils to stimulate libido, bach flowers, and natural food supplements. It is a composition that can increase testosterone levels.
Like any alternative medicine, the effectiveness of these natural treatments is controversial. Anyway, they are harmless to health.
On the other hand, you have to be very careful when buying this kind of product because you will find many scams on the market.
-
Can exercise prevent lower levels of hormones?
Exercise is essential for anyone who wants to lose weight. For example, strength training will not only help you lose weight but also briefly increase your levels.
It is an ethical circle that will results in the long term. Fat loss will re-engage the natural production of testosterone.
Also, it has been shown that testosterone levels increase during intense body building sessions, including heavy lifting. Do not hesitate to exercises like squat, bench press, or deadlift.
About The Author
