Testosterone is produced in the male testes and the female ovaries, which is vital for men’s and women’s health. As a hormone, testosterone is essential in improving energy and stamina, deep voice pitch, growing facial hair, and retaining muscle mass in boys undergoing puberty. In women, it is also vital for their sexual well-being and health.
But, there must be optimal levels of testosterone from adulthood till old age. But unfortunately, in men, testosterone gradually declines after 30 years old. And this could result in certain mental health issues related to muscle mass loss, gaining or losing weight quickly, erectile dysfunction, depression, and low self-esteem.
So, both genders have to ensure their testosterone remains at a healthy level even as they age. However, boosting testosterone doesn’t happen magically, but you can try some natural remedies to help raise it. So read on to find these natural methods that can help boost testosterone.
Get good quality of sleep
Nothing is more natural than getting a good night’s sleep. However, lack of sleep can affect a man’s testosterone levels. And this can be seen in about a week of reduced sleep.
Low testosterone can result in a reduced sense of well-being. So, if you have low testosterone, you can get TRT at home and combine it with quality sleep.
Moreover, several studies have shown that testosterone therapy can help improve sleep quality, which can improve other areas of your health. The amount of sleep your body needs is based on several factors, but to live healthily and for your body to function well, you need about seven to nine hours of sleep every night.
Reduce cortisol and stress levels
Long-term stress has adverse effects on your body. It is capable of increasing the level of the hormone cortisol in your body.
An increased cortisol level can reduce testosterone quickly. High cortisol and stress increase weight gain, food intake, and storage of harmful fats around organs.
These changes usually negatively affect your testosterone levels. So, to get a good hormone level and remain healthy, ensure you reduce stress in your life.
Exercising can reduce the level of testosterone in your body, especially resistance training. It also helps maintain healthy testosterone in both genders.
Low testosterone increases metabolic syndromes, body fat, and other weight-related health problems. On the contrary, a low testosterone level affects your moods and sex drive.
So, exercise can help stimulate brain chemicals that make you feel confident and happier. It also enables you to sleep better and build energy.
A good recommendation is to get about 30 minutes of exercise every day. So, it would be best if you didn’t overdo it since excess testosterone can move it in the other direction.
This doesn’t mean you should go on crash diets. Instead, the best method to get and maintain a healthy weight would be to pair regular exercise and responsible diets.
Diets rich in protein, mainly concerning carbohydrates, can boost testosterone levels. And low protein diets can cause damage to the Leydig cells, which produce testosterone in the testes.
However, protein also has other benefits. For example, it is capable of supporting muscle improvement. An effect those who wish to raise testosterone welcome.
Eat foods rich in zinc
Men suffering from Hypogonadism usually have zinc deficiencies. Several studies have suggested that zinc is vital in regulating serum testosterone levels in healthy men. Plus, eating rich foods can help boost testosterone.
In addition, using garlic and onions can also be helpful. They have a high level of natural plant chemicals called flavonoids which reduces the risk of erectile dysfunction. Oysters, poultry, and zinc also have high levels of zinc. Other foods include whole grains, lobsters, nuts, and beans.
Reduce sugar intakes
Though zinc is essential, it alone cannot give you the necessary nutrients. The human body is complex, so it needs several minerals and vitamins to operate properly. In addition, sugar (glucose) reduces testosterone levels in your blood by about 25%.
This is irrespective of if the person has a normal glucose tolerance or has diabetes or prediabetes. So a reduction in the intake of sugar can boost the level of testosterone.
It is a known fact that testosterone reduces as a person ages. However, testosterone can be an indication of other health conditions.
Testosterone cannot solve all-age-related health issues, but sometimes treatments like natural testosterone boosters can help increase the level and are effective and safer. Such natural boosting methods usually include lifestyle changes like exercising.
So, if you are plagued with these issues, consulting your doctor about the best options for improving your health and feeling better is an excellent method, especially when home treatments fail to work.