7 Simple Ways to Naturally Boost Your Testosterone Levels
Low testosterone levels are one of the commonest conditions men face in this day and age. It is way more common than the average person can presume. When you take a look at statistics, you will see that around 40% of men older than 45 have experienced low testosterone levels, which is a pretty high percentage. Surely, today’s way of life is probably the biggest source of this condition.
Most of the time, it manifests itself in low energy, anxiety, declined sex drive, infertility, and erectile dysfunction. Even though it is an absolute must to consult with your doctor about what can be done in this case, you can do something on your own. We are talking about proven levels of enhancing testosterone levels in a natural way.
As you can presume, increasing these levels will have a positive effect on man’s libido, bone, and mass density, and boosts energy. It should be said that there is a medication that can provide you with positive results. In case you would like to take a look at one of them, in greater detail, be sure to take a look at medicaldaily.com. However, we would like to focus on natural ways you can do that. Without further ado, we will provide you with a couple of those.
1. Get Quality Sleep
One of the commonest triggers for the lack of testosterone is the lack of quality sleep. Not only does it affect testosterone, but it also affects pretty much all the chemicals and hormones in a man’s body. According to the study done at the University of Chicago, we can see that people who have problem with insomnia or they just lack quality sleep can face a significant testosterone drop. The study points out that just one week of irregular sleep gets these levels down by 15%. For you to understand, the aging process causes a 1% or 2% drop per year. So, if you would like to avoid it, be sure to sleep properly.
2. Lifting and Exercise
As you can presume, not being active can affect the man’s body in more ways than we can count. Therefore, regular exercises can provide you with numerous benefits. It should be said that taking action after a long time without any kind of exercise has always been a tricky one. The lack of routine makes us unmotivated, depressed, and fatigued. Therefore, battling with these conditions by going to the gym can be pretty hard for some people. Nevertheless, regular exercises can help you with maintaining the level of testosterone. One of the best exercises you can do to improve these levels is lifting.
3. Focus on Your Diet
Surely, having a healthy diet has more positive effects on a male body than we can count. Therefore, it needs to be said that finding the right balance between a couple of dishes and ingredients is an absolute must. In case you combine it with proper exercise, it can have a pretty good effect on the production of T. When it comes to ingredients, you should focus on consuming healthy fats, lean protein, and complex carbs. At the same time, you should avoid anything processed foods and simple carbs. All-in-all, you need to find the right balance between all of these, and avoid consuming too much of a certain ingredient.
4. Avoid Alcohol Consumption
What many people don’t realize is that the production of T can be massively affected by the consumption of alcohol. We are talking about a trigger so dangerous that only after half an hour of alcohol consumption can already lead to the drop in T levels. Naturally, males who are heavy drinkers are the ones who are suffering from this condition. To avoid these massive drops, every man should limit themselves to three to five drinks every week. Otherwise, this consumption can become a really big problem. At the same time, alcohol can have numerous other negative effects.
5. Stress Management
Being stressed all the time is a sure way to the drop of T levels. Especially if we are talking about chronic stress. The reason is that stress releases a hormone known as cortisol. With higher levels of cortisol, the testosterone levels will drop, without a doubt. At the same time, being stressed out all the time can lead a person to overeat, which ultimately leads to hormone disruption. Therefore, stress impacts testosterone levels in more ways than we can count. So, having a consultation about how you can avoid these situations will surely provide you with many good things.
6. Vitamin D Consumption
The drop of vitamin D in an organism usually leads to the drops in T levels. It can be said that these two go hand in hand. When they rise, both of them rise, and vice versa. According to the study we’ve mentioned earlier, it can be said that vitamin D serves as some kind of building block for T. However, it needs to be said that the connection between these two hasn’t be researched fully to this day. But that doesn’t mean it doesn’t work. There have been numerous other studies that have proven that there’s something between these two, even though scientists failed to understand the connection between them.
Even though coffee consumption and its benefits were always a debate, there’s no doubt that it has some health benefits. We bet you didn’t know that coffee consumption has a pretty stimulating effect on testosterone production. How’s that possible? It stimulates the nervous system, by boosting cAMP levels. Ultimately, this boost leads to the T production increase. So, we can see that there are a lot of personal trainers who advise their clients to drink at least a cup of coffee before the workout. Not only that it has a positive effect on T production, but it also has a pretty good effect on the person’s focus, sharpness, and awareness.
If you know what it means to have a low testosterone level, you surely understand why’s is crucial to avoid it completely. Therefore, we provided you with a couple of ways you can do that, naturally, of course.