Are you looking to boost testosterone naturally? Low testosterone affects up to 20% of 15 to 39-year-olds and 10% to 40% of all adult males.
Why are so many cis-male men increasing in testosterone deficiency during the study period of 1999 to 2016? The reasons include a decline in some of the best things you can do for your body to produce more testosterone.
Keep reading to find out the top five things you can do to fight low testosterone levels, increase the male sex hormone, and boost testosterone naturally.
- Eat Well
One of the best ways to boost testosterone naturally is to eat foods that promote testosterone production. Many of the best foods for your body contain the vital building blocks for many of your body processes and hormones.
Chicken, fish, lean beef, and eggs are some of the most readily available sources of protein. Antioxidants for lowering cortisol, foods that prevent insulin resistance, unsaturated fats, the right vitamins, and staying away from too much alcohol will all boost your male sex hormones.
- Vitamins and Supplements
Related to eating well is the world of vitamins and supplements. Magnesium, zinc, ashwagandha, vitamin D, garlic, DHEA, pine bark (P. pinaster), L-arginine, saw palmetto, chrysin, and others have been effective to a greater or lesser extent in many studies.
Nothing, though, beats a monitored testosterone replacement therapy by known and respected professionals in the field. Depending on your testosterone levels and your personalized dose, any kind of hormone replacement therapy cost will vary.
- Sleep Well
In controlled studies, it was shown that daytime testosterone levels took a nose-dive with a poor sleep schedule. The scientists performing the study saw testosterone levels of young adult men (AYA) drop as far as 15% after one week of five hours a night.
At least 15% of Americans in the US working population report restricted sleep hours such as this on a chronic level. Normal aging is associated with a 1% to 2% reduction of testosterone per year. Compounded, this could mean 20% to 35% lower testosterone by age 30.
- Reduce Stress as Much as Possible
Chronic and long-term stress is the most dangerous kind, even if it seems like you have things under control. Lower stress reduces cortisol, which reduces not only bad belly fat but frees up testosterone to do more work.
Stress causes testosterone to peak and valley unpredictably. These changes exhibit responses in men such as aggression and emotional inhibition.
Regular meditation, using breathing exercises, and listening to soothing music are all easy ways to calm down for a few minutes at a time.
- Get Active and Stay Active
One of the best ways to increase testosterone is to stay active. The more active someone is, the more likely their body will respond by producing testosterone if it already has the building blocks to do so.
Overdoing exercise, though, could have the opposite effect as the body puts more effort into repair than maintenance. Long-distance runners suffer from lower testosterone levels due to the body’s attempts to keep it from breaking down.
Using Synergy to Boost Testosterone Naturally
In summary: keeping your body’s priority on healthy functioning instead of repairing helps to produce more testosterone.
Being active means a better appetite, healthy food means feeling less sluggish, a good routine of activity reduces stress and cortisol levels, which helps your sleep. Use synergy to your advantage to keep testosterone levels where they should be.
It’s best if you can boost testosterone naturally, but it doesn’t always work — even if you’re trying very hard. There’s no shame in getting professional help with testosterone replacement therapy if that’s the case.
Did this help you to understand natural means to boosting testosterone? Keep browsing our articles to find out everything you need to know for a healthy lifestyle!