Are you concerned about dropping testosterone levels? You’re not alone. Studies have noted a population-level decline of testosterone in men since the 1970s.
Our testosterone levels will naturally begin to decline from the age of 25 to 30. Healthy levels are important for our general health, disease risk, and more. Thankfully, we can use these natural ways to boost testosterone before it affects our vitality.
Learning how to boost testosterone naturally could benefit our health and well-being. It can also improve muscle mass and body composition.
Protect your health with these natural testosterone boosters today!
1. Get Enough Sleep
Adults usually need seven to nine hours of sleep each night. Otherwise, sleep deprivation can cause:
- Stronger feelings of pain
- Memory problems
- Feelings of depression
- Slower reaction times
- Lack of motivation
- Weakened immunity
- Wrinkled skin
- Weight gain
- Trouble problem-solving
Sleep deprivation can also increase our risk of obesity, heart attack, and diabetes. Getting enough sleep is vital to our overall health. Not many people realize it can impact testosterone levels, though.
If you want to learn how to boost testosterone naturally, look at your sleep schedule first. Sleeping only five hours a night could cause a 15% reduction in testosterone levels.
First, try to go to bed at the same time each night. Set an alarm for the same time each morning, too. Avoid sleeping in over the weekend as well.
Make sure your mattress and pillow are comfortable. Otherwise, you could toss and turn throughout the night.
You can also adjust the temperature in your room and block out the lights to fall asleep a little easier. If you’re still struggling to sleep, consider visiting a specialist. Otherwise, your hormone levels and health will decline.
2. Lift Weights
The next time you’re at the gym, head over to the weights instead of the treadmill. Exercise can help prevent many lifestyle-related conditions. It’s also one of the top natural ways to boost testosterone levels.
Exercise could help increase our testosterone, fitness, and reaction times.
Try adding resistance training like weight lifting to your routine. You can also follow a high-intensity interval training (HIIT) workout.
Make sure to talk to a trainer before trying new workouts. They’ll ensure you use the proper techniques. Otherwise, you could unintentionally injure yourself.
You can also take supplements to support your new training program and testosterone levels. Try adding caffeine and creatine monohydrates to your routine.
3. Adjust Your Diet
We are what we eat! There are foods that boost testosterone levels in the body, too.
Consider reviewing your long-term calorie intake and diet strategy with a nutritionist or specialist. Otherwise, constant dieting and overeating can impact testosterone levels.
Eat Plenty of Protein
Instead, make sure you’re eating enough protein each day. Protein will help you maintain healthy testosterone levels. It can also aid in fat loss (which is connected to testosterone levels).
Cut Back on Carbs
Consider your carb intake, too. Carbs can optimize our testosterone levels during our resistance training workouts.
Add healthy fats like olive oil to your diet to improve your testosterone levels and overall health as well. Focus on whole foods with a healthy balance of protein, carbs, and fat.
Foods That Boost Testosterone
As we learn how to boost testosterone naturally, there are a few foods we can add to our carts that can help.
- Fatty Fish (Salmon, Tuna, Mackerel, etc)
- Lean Beef
First, consider adding more flavor to meals with onions and garlic. They can raise levels of a hormone to encourage the body to create more testosterone.
Try eating more fish, chicken, lean beef, and eggs, too. These proteins will help the body make more of a substance that binds with testosterone.
When choosing fish, consider salmon, tuna, and mackerel. These fatty fish are high in vitamin D, which can aid with hormone production.
You can also eat more oysters, which feature zinc. Zinc will help the body produce more testosterone. This mineral will boost immunity, too.
Otherwise, try adding more magnesium to your diet.
Magnesium blocks a protein from binding with testosterone. Then, more testosterone can travel through the blood. Choose spinach, cashews, and almonds for more magnesium.
Pomegranate can lower stress hormones like cortisol. Sex hormones like testosterone can increase as result. Pomegranate can also lower blood pressure while boosting your mood.
4. Lose Weight
As you begin updating your workout routine, make an effort to build muscle and lose weight this year. Remaining active could help boost our testosterone levels.
However, it’s important not to overdo it. Higher levels of exercise can cause low testosterone, too.
Consider working with a medical weight loss expert to make sure you’re using healthy methods for losing weight.
5. Vitamins and Supplements
You might want to look for supplements to increase testosterone if you’re not getting what you need from your diet.
Vitamins to Help Boost Testosterone:
- Vitamin A, C, & E
- Vitamin B
For example, zinc and vitamin B supplements can help increase sperm quality.
Vitamin A, C, and E might play a role in testosterone and sex hormone levels as well. We need more research to discover their full impact on sex hormones, though.
There are also natural ways to boost testosterone with herbs and supplements.
For example, ashwagandha could help increase testosterone levels and sperm count.
Add ginger extract to your list of natural testosterone boosters, too. Ginger also offers anti-inflammatory and antioxidant effects. It could help protect the body from damaging free radicals.
In fact, ginger might also help:
- Fight infections
- Improve brain function
- Protect against Alzheimer’s
- Offer anti-cancer properties
- Lower cholesterol levels
- Reduce menstrual pain in women
- Treat chronic indigestion
- Lower blood sugar levels
- Improve heart disease risk factors
- Help with osteoarthritis
- Help with weight loss
- Treat forms of nausea
Before adding supplements to your routine, make sure to consult a medical professional. We’ll make sure these supplements don’t interact with the medications you’re taking.
You can also request a blood test to determine if you’re deficient in any of these vitamins.
6. Reduce Stress
Remember, reducing levels of the stress hormone cortisol can also benefit your testosterone levels.
Otherwise, unnatural boosts in cortisol can cause testosterone levels to drop. Stress can lead to an increase in food intake, which can lead to weight gain. Harmful body fat will begin storing around the organs as well.
These factors can further impact testosterone levels.
As you look for natural ways to boost testosterone, try to keep your stress levels to a minimum. Make sure you’re getting enough sleep and exercising. Otherwise, try adding more relaxation techniques to your routine.
For example, you can meditate, journal, or pick up yoga.
Reducing stress can benefit your health and testosterone.
7. Avoid Drugs and Alcohol
Abusing drugs and alcohol could cause lower testosterone levels, too. Alcohol affects the glands and hormones involved in male reproductive health.
Alcohol can also lower testosterone levels by causing hormone reactions and cell damage.
Consider cutting back on drinking and avoiding drugs altogether.
8. Review Medications
Talk to your doctor about reviewing the medications you’re already on. Though medications can help manage health conditions, they can also cause low testosterone.
For example, medications that lower cholesterol partially work by reducing testosterone levels.
Talking to your doctor can help you make informed changes to your medication protocol. Don’t stop taking medications without consulting your doctor first.
9. Get Some Sun
When was the last time you stepped outside and soaked up the sun? Vitamin D can work as one of the best natural testosterone boosters.
About 1 billion people worldwide have low blood levels of vitamin D. Vitamin D deficiency affects about 41.6% of adults in the US, too. Adding more vitamin D to your life could help with:
- Weight loss
- Multiple sclerosis
- Bone loss
- Cancer prevention
- Type 2 diabetes
- Cardiovascular disease
It can also help you learn how to boost testosterone naturally.
Vitamin D and calcium can both optimize testosterone levels and reduce the risk of falling in the elderly. You can step outside to help your body generate more vitamin D. Otherwise, take a supplement.
10. Follow a Healthy Lifestyle
As you continue looking for natural ways to boost testosterone, make sure to consult a doctor. They can help you make adjustments to your lifestyle. Our advice could help you pinpoint factors that are affecting your home levels.
For example, a healthy sex life can help you regulate sex hormone and testosterone levels.
High exposure to estrogen-like chemicals might impact your levels, too. Try to minimize your exposure to parabens, BPA, and other chemicals. These chemicals are often found in plastic.
Otherwise, try to make laughter and happiness a part of your daily life. A good mood could improve your health and testosterone levels as well.
Vital Hormones: 10 Natural Ways to Boost Testosterone
A few small changes to your life can have a big impact on your health! Consider using these natural ways to boost testosterone this year. As you learn how to boost testosterone naturally, you might notice changes to other aspects of your health.
You can avoid hormonal instability, even as you get older.
Get Natural Help with Bio-Identical Hormone Therapy
Concerned about your own hormone levels? We can help you take back control over your own life. We provide medical support through bio-identical hormone therapy. Learn more about how we use plant-derived pellet therapy to help our patients get their spark back.
Get your testosterone levels checked at Blue Sky MD today by contacting us or scheduling an initial consultation today online.