You or a man in your family might be struggling with a low amount of naturally produced testosterone. Well, no one is alone in that, especially older males.
Research from the Boston Area Community Health Survey suggests that 1 in 4 men over the age of 30 struggle with low testosterone. Though there has been a stigma against talking about testosterone in the past, society is becoming more open about the issue that so many men deal with.
The science behind low testosterone levels shows that treatment can be successful in defeating fatigue and other symptoms. This is important because these low hormone levels have been known to cause serious health issues in men.
There are many natural ways to boost testosterone, and this article will detail the best ten methods of doing so. Continue reading to stay informed on maintaining healthy testosterone levels.
Here are 10 Ways to Boost Testosterone Levels:
1. Get Plenty of Sleep:
Any healthy lifestyle always starts with a good night’s rest. If you are looking for a natural way to boost testosterone, perfect the habit of sleeping well first and foremost.
It might be difficult at first, but try your best to go to bed at an hour that will provide you with eight hours before your alarm goes off in the morning. You might be really sleepy for the first couple of days, but soon you will get the hang of it.
Your body needs this amount of time to rest and recharge. There simply is too much data to support the need for plenty of sleep. If you want to be healthy, it starts in the bedroom.
2. Have a Regular, Healthy Sex Life:
Speaking of the bedroom, there is another way to naturally boost testosterone that might sound like more fun than sleep alone. Testosterone is directly linked to a man’s sex drive and performance.
If you have a partner, talk with him or her about a regular sexual adventure to start your body’s natural production of testosterone. Over time, regular and active sex life will help reduce fatigue and other symptoms of low testosterone in men.
3. Eat Proteins and Fats All Day Long:
A proper diet and understanding of nutrition are crucial for any man’s level of hormones in their body. Make sure you do plenty of research about healthy eating as well as foods to avoid.
With your new health and fitness routine focused on helping your body boost testosterone, it’s important to give your body the fuel it needs. You will want to have a diet that is high in proteins and healthy fats and low in sugars and empty carbohydrates.
4. Monitor and Minimize Your Stress Levels:
A big part of testosterone levels has to do with stress levels. For men who are too anxious about work or bills or family, they might find their body’s struggling to keep up with day-to-day tasks.
This is why it is important to take part in hobbies or activities that reduce stress. Taking walks or reading books might really improve your body’s ability to recharge their hormones and calm your anxiety.
5. Take Nutrition Supplements:
Along with a prepared and healthy diet, consider adding vitamin and nutrition supplements to your daily routine. Though we’d like to think that three or four meals a day would cover all of our nutritional needs, it’s not that simple.
Adding a daily men’s vitamin to your routine should take care of any deficiencies your body may be experiencing.
6. Hang Out in the Sunlight:
This is a fairly easy and engaging way to naturally boost testosterone within your system.
Weather permitting, you should make sure you spend plenty of time in the sunlight.
Try to make this a daily habit. Even only twenty minutes in the sunshine could boost Vitamin D and your level of testosterone.
Make sure you wear plenty of sunscreens, though! Too much of a good thing like sunlight can and will have its drawbacks if not cared for properly.
7. Get Plenty of Vitamin D:
Multiple studies tell us that Vitamin D, specifically, has a direct link to levels of testosterone. If you aren’t already taking daily vitamin supplements, you might think about getting some that would significantly boost Vitamin D.
This goes hand-in-hand with getting plenty of sunshine, which also adds to your levels of this vitamin.
8. Boost Testosterone with Supplements:
Many men might go to the doctor to have their testosterone levels checked out. Sometimes, though, these patients are not quite satisfied with the results of the doctor’s orders.
These men might want to research free testosterone levels, which could help them determine the kind of hormones they need to supplement in their system.
After this article, continue to read everything you can about low hormone levels. That way, you’ll have a better understanding of what methods or techniques would work best for you.
9. Avoid Drugs and Alcohol:
You might have noticed that a lot of items on this list point to an overall healthy lifestyle. It’s true – once you become active and engaged in your body’s functionality, you will see results in more ways than one.
To boost testosterone, and other parts of your life, you should consider cutting out addictive and destructive substances like drugs and alcohol. In fact, you could even consider cutting out caffeine, which also has damaging effects after long-term use.
Drugs and alcohol are known for being hard on the body’s systems. If you want to take your health seriously, know that a longstanding usage of such a substance can only be detrimental in the future.
10. Exercise Every Day:
Lastly on this list of ways to boost testosterone, make sure that an active and healthy body of your gets at least fifteen minutes of exercise every day. You’ll be amazed at how your body will feel after maintaining an active, intentional, and testosterone-filled lifestyle.
We know how important it is to monitor and manage a healthy fitness routine. Check out any of our other posts on health and fitness to make sure you are getting the most out of your life.
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