The level of testosterone in the body naturally starts to diminish as man ages which create negative side effects on health and lifestyle. A noticeable decrease in the production of testosterone can be seen around the age of 30 which can cause a decrease in muscle mass and also diminish sex drive. There are also so many side effects of low testosterone in the body that include increased risk of heart disease, a decrease in the bone density and prostate cancer. Even a man’s sense of well-being and mood can also be adversely affected when the level of testosterone is low in your body. Common symptoms of low testosterone in men are depression and difficulties with the memory.
Testosterone is basically a hormone that plays an important role in men’s body as it is a responsible male reproduction, sexuality, hair growth and muscle mass as well as it is more important for men’s vitality and health. You don’t need to worry about whether the level of testosterone becomes low in your body or not because there are so many ways available that help you to naturally boost the production of testosterone. Here are some beneficial ways to naturally boost testosterone levels:
To Lose Excess Body Weight:
People who are too fatty or being overweight is usually facing the problem of low testosterone. In terms of testosterone loss, just carrying extra 30 pounds can add 10 more years to your age. By just getting plenty of exercises, eating more vegetables and lean protein, and limiting the number of carbohydrates in your diet will help you lose excess weight from your body.
Limit the Intake of Sugar:
You can keep your body from losing testosterone by simply eliminating the processed and added sugars from your diet as it will also help to lose more weight. Sugar in the diet becomes the factor of low testosterone levels in men as it lead to high insulin levels. If you want to naturally boost the production of testosterone in your body then keep yourself away from all sodas, sweet teas as well as from all type of fruit juices. Whole fruit juice keeps the body from processing the sugar as whole fruit juice is rich in fiber. Still it’s good to limit your diet and keep fruits to moderate levels to one or two maximum serving a day.
By your digestive system, processed bread, pasta and pastries can break down quickly into sugars. Eliminate them altogether or limit these foods can be immensely helpful in order to keep your blood sugar levels stable and helpful for quick weight loss. When you quickly lose excess body fats, the production of testosterone level in your body naturally increases.
By Eating Healthy Fats:
Do not make the mistake of cutting good fats completely from your diet, while you are working to lose excess body weight as the dietary fats are beneficial to increase testosterone levels. In order to increase the production of testosterone naturally, take at least 50% of your daily calories from the good fats. Before taking fats, make sure that you are taking the right fats. Here is a list of some popular healthy fats that are beneficial for your body needs and also increase the testosterone in the body.
- Walnuts and Raw Almonds
- Olives and Olive Oil
- Coconut Oil
- Avocado oil and Avocados
- Butter and Grass-fed meats
- Eat Zinc more
- Yolks from Organic Eggs
Your testosterone level also increases quickly by increasing the minimal amount of zinc in your diet. Due to the current farming activities, most of the people do not get enough in their diets and to take zinc is also difficult for the vegetarians because the best sources of Zinc are raw milk, fish, meats, yogurt, raw cheese, beans and raw milk kefir. Zinc will be reduced from your diet by overcooked dairy products and meat. According to the old saying – raw oysters are for lovers and the science behind this saying is that oysters are considered to be the excellent source of zinc especially when it can be eaten in raw form.
Take the dosage less than 40 mg per day, if you opt to take Zinc supplement. Do not consume higher dosage of zinc supplement because more zinc in the body can absorb other minerals that are needed by the body. Firstly try to get maximum zinc from your diet, if you are not getting enough zinc from diet then take zinc supplements and the adult males can take only 11 mg dosage of the supplement each day. Best sources of dietary zinc are Red meat, oysters, nuts, beans, lobster and carb, strength building and daily exercise.
To get your testosterone levels higher, you don’t need to spend all day in the gym. Short but intense exercise will help to boost testosterone levels quickly as compared to the longer forms of aerobics or exercises. You have to aim for the high-intensity interval training. Go as fast and as hard as you can in the first 30 seconds then for 90 seconds slow down to a recovery pace. Repeat this same process for 20 minutes for about 8 intervals.
Strength training is also beneficial to boost the level of testosterone in the body. Strength training can be more effective when done at a high intensity. This does not mean to go fast during the training but going slow during training is actually better as it will help muscles to burn. High-intensity training means lowering the repetitions and increasing the weight. At least two times in a week do strength training but don’t do more than thrice in one week. In order to strengthen muscle fibers, muscles of the body requires some recovery time so the gap is necessary between the strength training.
Get Enough Sleep Time:
How high the morning levels of testosterone will be, can be determined by the amount of sleep a man gets as little sleep times increases your cholesterol level and adds stress. In another way lack of sleep can reduce the testosterone level in the body.
To improve the level of testosterone and to keep your body function well seven to nine hours of sleep every night is necessary. If you face trouble while staying asleep or you don’t fall asleep easily, you should visit a sleep center or consult your doctor. There are so many ways that help to improve quality and amount of your sleep time. An improved healthy diet and exercise on which you’ve already working will also help you give more quality sleep. Ways that helps for getting sleep more easily are:
- Increasing the amount of magnesium in your diet is good. It has been proved already that the deficiency of magnesium makes it difficult to maintain healthy sleeping patterns. Dietary magnesium can easily be found in so many foods especially in nuts, seeds, dark leafy greens, avocados and in fishes.
- Before going to bed turn off all the electronic screens in your room for one to two hours which also means the screen of your Smartphone. Your sleep cycles get disturbed if the light from screen or monitors is lightened as this light tricks the mind and body into thinking that it is not dark outside. Turn all the lights down low, turn off the television screen and listen to soothing songs while doing a light reading or take a bath with Epsom salts. It is also effective for a good and relaxing sleep. By following this bedtime ritual you will be much more ready to sleep.
- While going to bed just make sure that the room is dark. Try getting some blackout curtains if any streetlight can be seen through the window of your room, so these curtains help to block these coming lights.
Try to Reduce Stress:
When the level of stress is increased cortisol, a hormone found in men’s body, also increases. This hormone helps the body to make more testosterone use it when needed. By a proper exercise routine, by getting enough sleep and eating a healthy diet will help to reduce the stress level. Deep breathing and meditation are also beneficial, and effective to reduce stress. If you have a stressful occupation, then all these practices are good for you.
Get Enough Vitamin D:
Vitamin D is an essential vitamin as it’s a powerhouse vitamin which is proved to be more important for our mental and physical wellbeing. Vitamin D is a steroid hormone which is good for increasing the production of testosterone naturally and also essential for reproduction and count sperm. Usually, the body creates this vitamin through skin exposure to the sun. Noon sun or near noon sun is good for your skin as at that time you can go under sun rays without sunscreen and your body creates more Vitamin D at that time. Those who have dark complexion can go under sunlight for almost 20 to 30 minutes and if you are light-skinned go for 10 minutes. Take Vitamin D3 supplements during winter months and eat flax seeds, flax seed oil, avocados, nuts and oily fishes like herring, trout and salmon as they are beneficial for increasing testosterone levels in the body.
These are the simple and natural ways that help men to boost the production of testosterone in the body. As you age your body’s testosterone level naturally start decreasing, so in order to maintain the production of testosterone level you can follow these few ways like exercise, through lifestyle choices, healthy diet, etc. There are also so many medical supplements available that can boost the testosterone production in your body.