Biologically speaking, testosterone is what transforms a boy into a man. This hormone contributes a lot to an individual’s physical well-being and is more than just a characteristic of masculinity.
Around the age of 30, men experience a decline of testosterone levels in the hormone at a rate of approximately 1% per year. Low testosterone levels can have adverse side effects as it decreases sexual drive, causes weight gain, decreases muscle mass, causes chronic fatigue, erectile dysfunction and more. This article will discuss the natural ways to increase testosterone and help lessen the impact of aging as testosterone levels decrease.
Testosterone is the primary sex hormone found in males and have several roles in the human body. Testosterone levels in a male body usually increase during puberty, around the age of 10 to 16. The increase of testosterone levels often leads to the development of the male genitals, increase in muscles, deepening of the voice, increased levels of sexual drive, and height.
Testosterone continues to be significant in a man’s overall health even after going through puberty. It plays a significant role in regulating sex drive, preventing erectile dysfunction, producing sperm, and more. As men age, the production of this hormone begins to drop. Studies have shown that an estimated 39% of men older than 45 show decreased levels of testosterone.
Ways to Increase Testosterone
1. Exercise Regularly
Engaging in regular physical activity can increase testosterone levels. Various types of exercises increase testosterone in the body, but the most efficient types are muscle-building exercises. These exercises include strength training with weights or HIIT exercises. HIIT stands for high-intensity interval training, and it contains intense cardio workouts that alternate between low-intensity workouts.
Testosterone helps produce muscle mass, so once you obtain muscles in your body, your testosterone levels remain high. HIIT has been a well-known workout strategy for so long as it helps engage your body and strengthens your core. A study on HIIT conducted by master athletes in 2017 has shown that the workout produced increased testosterone levels. Regular exercise does not only contribute to increasing your testosterone levels, but it also benefits your overall health condition.
2. Proper Diet
Having a proper diet is essential in keeping testosterone levels up. When you maintain a reasonably healthy weight, your body can produce testosterone more efficiently. Testosterone is converted into the female hormone, estrogen, by excess body fat.
Organize your diet to revolve around a balance between lean proteins such as beef, complex carbohydrates such as peas, beans, whole grains, etc., and healthy fats like avocados, peanut oil, and such. Avoid consuming food that is processed or high in simple carbs. Do work on regularly including healthy fats in your meals. Healthy fats such as avocados are rich in a natural compound that boosts testosterone levels in animal studies called ‘oleuropein.
3. Get Appropriate Sleep
Your sleeping routine and the amount of sleep you get contribute to the amount of testosterone your body can produce. Despite the stereotypical norm that sleeping a lot is for the lazy, getting enough sleep benefits our health. People love to sleep; it’s the closest thing to peace we can get. While we sleep, our body can regenerate and gain back the energy that we lost. Not only do we get to recharge our bodies to do our daily tasks, but we are also comparatively healthier and more glowing when we get much-needed rest.
Sleep benefits our mental health, our heart, and metabolism. As we sleep, our body naturally produces testosterone. Not getting enough rest or having a low quality of sleep causes our testosterone levels to decrease. A study conducted in 2011 has shown that men receive 10% – 15% lower testosterone level when they sleep less than five hours a night for a week than when they get more hours of sleep.
4. Manage Stress
Stress can have numerous adverse side effects on your body. It can cause both physical and mental issues to a person’s overall well-being. Being able to manage or even lessen your stress levels can benefit your mind and body. Cortisol decreases testosterone levels when produced by the adrenal gland when the body experiences stress. Also, cortisol tends to maintain body fat, so make sure to avoid situations with intense stress levels to prevent decreasing your testosterone levels.
5. Avoid Excessive Alcohol
Alcohol is already known to be unhealthy for our body as it causes different kinds of health conditions. Aside from the typical liver damage, weight gain, digestive problems, and such health concerns that come from alcohol, drinking too much may also lead to a sudden drop of testosterone levels and a rise in female hormone levels, more specifically, estradiol.
Try to maintain your drinking habits by drinking alcohol only on special occasions like parties, dinners, etc. Men are recommended to drink no more than two glasses a day and women once only.
6. Steer Clear of Xenoestrogen/Estrogen Products
Estrogen is the primary hormone in female bodies. It is responsible for regulating menstrual cycles, keeps cholesterol in check, and protects both men’s and women’s bones. Xenoestrogens are substances that mimic the structure of estrogens. Products similar to xenoestrogen are known to affect the body’s hormones negatively. Try to avoid these products as much as possible, for they can be harmless to your health.
They contain BPA or Bisphenol A, which is usually found in polycarbonate plastics and parabens, typically found in standard cosmetology products. In purchasing products, make sure to avoid those that contain these particular chemicals as they can disrupt testosterone production.
7. Examine Prescribed Medications
Even with the most minor and simple products, we must be aware of what their contents are. Some prescribed medications tend to prevent testosterone from increasing. These include medicines for high blood pressure, acid reflux, and such.
Never be afraid to consult with a healthcare professional if you have concerns about your current medications or other products that you are consuming. Talking to a professional may be the best call for such worries, as there is a possibility that your medication is causing your testosterone levels to drop.
Maintaining overall physical health can get tricky. Many factors can affect our body’s hormone levels. It is essential to our well-being that we are informed about what to do and what not to do to achieve the best and most favorable results for our bodies.
Testosterones contribute significantly to managing men’s health, so they must know the proper and natural ways to increase testosterone levels. Do not be afraid to reach out to health experts when experiencing anything out of the ordinary in your body. You know your body more than anyone else, so you should listen to it carefully and address matters of concern as soon as possible.