In addition to its role in libido, muscular development, bone density, and mood, testosterone is a vital male sex hormone for general health. Age-related decreases in testosterone levels prompt some men to seek medical assistance in the form of hormone treatment. Exercise and some supplements may help you raise your testosterone levels naturally.
Almost everyone is familiar with the role testosterone plays in male puberty. Nonetheless, testosterone’s role in the body is far from over after puberty. While testosterone levels normally decrease with age, there are techniques to maintain healthy levels on a natural basis. Learn more by reading on.
What does the term “testosterone” really mean?
There are two hormones involved in the development of male secondary sexual characteristics: testosterone and DHT (a related hormone). Testosterone and DHT levels rise throughout adolescence, resulting in:
- Adult testicles and penises are formed.
- Enhanced strength
- Deepening of the voice
- Heightening of stature
- There is an increase in sexual desire as well as aggressiveness.
Not only in adolescence but for the rest of your life, testosterone is critical to your health. Erectile function, sperm production, bone density, the muscular mass, and mood stability are all regulated by this supplement. Testosterone, dubbed the “male sex hormone” because of its greater concentrations in males, is an important hormone for women as well.
A person’s typical testosterone level is affected by several things, including their age. As defined by the American Urological Association, low testosterone is defined as ng/dL less than 300.
264916 ng/dL of total testosterone seems to be the usual range for men between the ages of 19 and 39, according to 2017 study. Values beyond this threshold are considered unusually high by the researchers.
What you can do in order to increase testosterone levels.
According to certain studies, it’s possible that you may naturally boost your testosterone levels and benefit from the positive effects on your health. Check out these 7 ideas for boosting testosterone levels.
1. Exercise
Increasing your level of physical activity may serve as your own personal testosterone treatment. Exercise’s influence on testosterone levels is likely related to a variety of variables, including the kind of exercise, the intensity, the individual’s age, and whether or not they are obese.
Testosterone may be increased by increasing muscular mass via strength training or resistance training. Others, particularly those in their senior years, advocate for HIIT or high-intensity interval exercise. In the last several years, high-intensity interval training (HIIT) has gained popularity. A HIIT exercise consists of short bursts of high-intensity cardio followed by rest intervals. According to one small piece of research, the boost in testosterone levels following a workout from combining resistance and intensity training persisted up to 48 hours.
It doesn’t matter what you do, doing some physical activity is very beneficial to your health. Weight loss, heart health, and T-level restoration are all possible benefits.
2. Boost your nutritional intake.
It is possible to raise your testosterone levels by eating a well-balanced diet. Why? Regular exercise helps you maintain a healthy weight for a number of reasons. The female hormone estrogen is produced when testosterone is converted into body fat. Low testosterone levels are more common in obese individuals.
Healthful eating habits have been shown to increase the production of testosterone (T) in association with some supplements like Nugenix T Booster. In their diet, they focus on healthy foods, emphasizing lean protein and complex carbohydrates. Limiting simple carbohydrates and highly processed meals is a good idea, but only reasonable.
Olive oil, avocados, and almonds are often recommended as heart-healthy fats. Regardless of what the ’80s and ’90s advocated, don’t completely exclude fat from your diet. According to research, testosterone levels drop when people eat too little fat.
3. Ensure that you get adequate restful sleep.
It’s no surprise that getting enough sleep is beneficial for your health. There’s a lot of evidence that sleep is good for your mental and physical well-being, as well as your sexual health.
Sleep is an excellent way to increase testosterone levels. Why? Your body creates the majority of your testosterone during sleep. As a result, testosterone levels may drop if you’re not receiving enough sleep or your sleep is of poor quality (e.g., you have difficulty falling or staying asleep or have sleep apnea).
4. Reduce tension
Manage your stress to keep your sanity, heart, and relationships intact, as well. Cortisol, a stress hormone, is released by the adrenal glands when you’re under a lot of pressure. According to the research, increased cortisol has been linked to a drop in testosterone levels in the blood.
As a result, high cortisol levels are linked to weight increase, and obesity has been linked to reduced testosterone levels.
5. Limit your intake of alcoholic beverages.
Excessive alcohol use has been linked to a drop in testosterone levels. It’s hard to say how much is enough. The American Cancer Society and the American Heart Association suggest that men and women drink no more than two drinks a day, respectively, to lower their risk of cancer and heart disease.
6. Xenoestrogens and estrogen-like substances should be avoided.
Some substances dubbed “endocrine disruptors” in animal studies disrupted hormone levels. These include BPA, phthalates, and parabens, often found in plastics (synthetic compounds used in personal-care products and laundry detergent, among other products). Because your body interprets these substances as estrogen, they have the potential to upset your natural hormonal balance. Xenoestrogens are manufactured estrogens.
Xenoestrogens and phytoestrogens (like soy) have not been demonstrated to alter testosterone levels in human research. However, the research is limited. On the other hand, these chemicals have been associated with higher cancer risk in certain cases.
7. Try using natural testosterone boosters instead of synthetic ones.
You may wish to check at natural supplements since testosterone replacement therapy is only accessible via prescription, according to a TwinCities study.
- According to some studies, individuals with poor testosterone and low vitamin D levels might benefit from supplementation with vitamin D.
- Several bodily activities depend on magnesium, including bone formation and muscular contraction.
- The mineral zinc affects the luteinizing hormone, which boosts testosterone synthesis (LH).
- It is an “adaptogen,” a natural chemical that helps the body cope with stress. Ashwagandha is an adaptogen.
- A common ingredient in over-the-counter supplements is fenugreek. Fenugreek’s ability to raise testosterone levels has yet to be shown.
- Adrenal glands create the hormone DHEA or dehydroepiandrosterone. It’s a precursor to testosterone’s precursors. Even if the hormones that ultimately create testosterone are increased, it doesn’t seem to alter testosterone levels directly.
Bottom Line
It is normal for testosterone levels to decrease with time. Low testosterone symptoms are more common in men who have reached or beyond 40. It’s best to go with the flow in these kinds of situations.
