10 Ways to Boost Your Testosterone Levels Naturally
Testosterone is the most important male sex hormone in the body. Low testosterone can reduce your sex drive, lead to fewer erections, and even infertility. While testosterone levels naturally decline as a person ages, there are many ways to naturally increase your testosterone levels.
1. Exercise and lift weights
A large study showed that people who exercised regularly had higher levels of testosterone. All forms of exercise may help, but resistance training shows more promise in boosting testosterone levels in the short-term and long-term.
2. Eat balanced amounts of carbs, fat, and protein
Proper energy and nutrition are essential for improving testosterone levels. Overeating and undereating can both disrupt hormone levels. To maintain your testosterone levels, eat a balanced diet that includes mostly whole foods. Every meal should have a proper balance of fats, carbohydrates, and proteins.
3. Minimize stress
Stress elevates cortisol levels, which can contribute to erratic changes in testosterone levels. Stress can also lead to decreased libido, decreased sperm production, and mood changes.
4. Get some Vitamin D
Taking Vitamin D supplements may correct a deficiency in testosterone and help increase your testosterone levels. In addition to getting at least 15 minutes of direct sunlight each day, eat foods high in vitamin D such as salmon, egg yolks, mushrooms, fortified milk, and cereal products.
5. Supplement with Zinc
Zinc deficiency may contribute to a decrease in testosterone levels. To increase your zinc consumption, consider adding more dark greens, flax seeds, and pumpkin seeds to your diet.
6. Get plenty of high-quality sleep
The majority of the daily testosterone release in men occurs during sleep. Therefore, it is essential to get enough sleep to maintain your testosterone levels.
7. Ask your doctor about Ashwagandha
Ashwagandha has indeed been shown in some studies to increase testosterone. It is also effective in regulating hormones, boosting your immune system, relieving stress, and increasing your energy levels.
8. Avoid alcohol and drugs
Abuse of drugs and alcohol has been linked to lower testosterone. These substances interfere with testicular and hypothalamic-pituitary function. More than 90 percent of men with advanced liver disease also have low testosterone.
9. Minimize your exposure to estrogen-like chemicals
There are many estrogen-like, endocrine-disrupting chemicals in our environment. The major sources include DDT, dioxin, PCBs, BPA, PBB, phthalate esters, endosulfan, atrazine and zeranol. To limit your exposure, limit processed foods, use glass or stainless steel containers, choose organic produce, avoid using chemical fertilizers and pesticides, and avoid phthalates in your body-care products.
10. Keep the weight off
Men who carry more weight also have lower levels of testosterone. Testosterone levels can be boosted by lifestyle changes involving weight loss.
You can boost testosterone naturally through diet and exercise, or through certain supplements. However, you may want to look into bioidentical hormone replacement therapy if you suffer from an age-related testosterone problem. Testosterone helps increase bone density, muscle mass, and insulin sensitivity in some men. It also has been shown to improve mood and energy levels. To learn more about BHRT for low testosterone, please contact our pharmacy team at 877-447-7077.