Testosterone is a male sex hormone that regulates sexual drive in men and also plays a key role in other bodily functions like metabolism, bone density, level of red blood cells in the body, and more. This hormone is primarily produced by the testicles and low testosterone levels hugely affect the well-being of men. Excessive exposure to chemicals and modern lifestyle cause low-T levels. Usually, the testosterone level decreases in a man once he crosses 30 years of age.
Symptoms of Lack of Testosterone
The symptoms of this include lack of body hair, erectile dysfunction, breast growth, and tiredness. Medical conditions such as hypogonadism and even obesity can cause low T in men. In some cases, the low T is also caused due to lung diseases and type 2 diabetes. Doctors and leading experts suggest that one should look for natural ways to boost testosterone. If you also want to increase your testosterone levels, then the following are some useful tips.
How to Boost Your Testosterone with 11 Natural Ways?
1. Avoid Obesity
Do you know that a man loses 7% of his testosterone production with an increase of about 10 pounds of body weight? With an abnormal 4-point increase in the body mass index of a person, he loses about 10 years of testosterone in his body!
Excessive body weight causes problems like high blood pressure and high cholesterol level which results in low-T levels. Research has revealed that a man can increase his testosterone production quantity by reducing body weight with proper diet and exercise.
2. Take More Zinc
The lower-T level is caused when zinc intake is reduced. Almost one among every 5 men aged above 60 consumes less zinc and, thus, suffers from reduced testosterone production.
One can have food that is rich in zinc like oysters, red meat, beans, nuts, cereals, and dairy products to naturally alter lower-T levels. While eating zinc-rich food, ensure that you do not consume more than 40 mg of zinc per day, as it will cause severe side effects.
3. Check Alcohol Consumption
When a leading University conducted a test about lifestyle practices that cause lower T, the test revealed that alcohol played a lead role in affecting testosterone production. Those who consumed a regular amount of alcohol thrice a week had 7% less testosterone production when compared to their counterparts who did not consume alcohol. This makes it evident that alcohol is a notable enemy of manhood. It is better to quit alcohol for overall well-being.
4. Stay Away from Stress
When you are stressed, your body’s ability to produce testosterone reduces. Both mental and physical stress leads to lower T, especially in men between 19 – 39 years of age. Try to stay stress-free so that it will not cause any cortisol surge in your body to affect testosterone production.
5. Regular Exercise
When you exercise regularly, you can not only stay fit but can also eliminate various diseases and health concerns. To maintain the T-level, doctors all over the world recommend strength training. Usually, weight lifting and biceps building form a part of strength training. Not-so-intense weight-lifting can increase your T-level and at the same time, they require very less reps.
- Cardio training is usually super slow. With this exercise, you can build the muscles, simultaneously increasing your testosterone production. Moreover, these workouts are good stress busters. Cardiovascular exercise includes biking, elliptical workouts, stair climbing, swimming, and jogging.
- Interval training while doing cardio exercises is really important for increasing T-level. Workout for 90 seconds and then do resting exercise with moderate speed for about 3 minutes as a part of interval training.
6. Control Sexual Desire
Repetitive sexual intercourse in a day can cause prostate enlargement in men. To naturally increase your T-level, it is recommended to make a small lifestyle amendment by reducing your sexual yearning. You can have sex in the morning instead of at night because, in the morning, your testosterone production is at the highest rate.
7. BCAA and Whey Proteins
BCAA means Branched Chain Amino Acids and they are noted for increasing testosterone production naturally. BCAA is available in all dairy products since they contain more leucine. Eat high-quality cheeses, especially for breakfast because in the morning, when your body produces more testosterone, it will work as a catalyst and increase the T-production.
Also consume foods that are rich in whey protein, as they are equally beneficial in overcoming the deficiency of testosterone.
8. Eliminate Sugar
Intake of sugar increases insulin level in your body, which ultimately reduces the production of testosterone. Completely eliminate sugary and high-carb food such as soft drinks, cake, cookies, pasta, pizza, and bread.
9. Eat Right
Eating right and healthy is the easiest way to boost testosterone levels. According to a research, 40% of energy in your diet must come from healthy fats (mono- and polyunsaturated fats) which include olives and olive oil, coconuts and coconut oil, butter made from raw grass-fed organic milk, raw nuts such as almonds or pecans, organic pastured egg yolks, avocados, palm oil, and unheated organic nut oils.
Besides healthy fats, the foods that you must include in your daily diet are fish (especially Tuna), egg yolks, baked beans, lentil soup, steamed red meat, and yogurt.
10. Sleep Properly
Lack of inadequate sleep disturbs the hormonal balance in your body. Thus, to maintain good health and regulate the level of testosterone, it is suggested to take at least 7-8 hours of sleep.
11. Expose Yourself to Sunlight
Sunlight is an excellent source of vitamin D. According to a study, the production of testosterone increases by 120%, if you allow the sun rays to fall on your body for at least 15 to 20 minutes, daily.