It’s not a secret that testosterone levels decline with age, but how much does it drop? What can you do about it? Here are some simple ways to boost your testosterone.
When we see an aging man, he may be carrying around extra weight and have less energy than before. But there is no reason for him to feel embarrassed. He can easily solve this problem by taking care of his health and boosting his testosterone level. Check out this guide to know how you can increase your testosterone level.
What is testosterone?
Testosterone plays a crucial role in the development of male sexual characteristics, physical strength, and overall well-being. It helps us build muscle and maintain our bone density. However, with age, the hormone begins to naturally decline. This causes all sorts of problems including decreased libido, erectile dysfunction, and fatigue.
Here are 5 effective ways to boost testosterone:
- Eat more protein
Protein consumption has been linked to higher testosterone levels in both men and women. A study found that people who consumed high amounts of protein had significantly higher levels of testosterone. If you want to increase your testosterone levels, you should make sure to eat plenty of meat, fish, eggs, beans, nuts, and dairy products.
- Increase your cardio work out
Aerobic exercise increases testosterone production. In fact, it’s proven that aerobic exercises like jogging and cycling help improve testosterone levels. So if you want to boost your testosterone, incorporate a moderate amount of cardio workouts into your daily routine.
- Reduce the stress
Stress is one of the main reasons why testosterone falls down as we get older. Stress can take its toll on our body. And when the body is under stress, it produces cortisol which suppresses testosterone levels. The best way to reduce stress is to practice mindfulness meditation or yoga regularly.
- Quit smoking
Smoking affects many parts of human anatomy including the heart, lungs, blood vessels, and reproductive system. One recent research showed that smokers have lower levels of testosterone compared to non-smokers. Cigarette smoking also reduces sperm count in men.
- Drink green tea
Green tea contains compounds called polyphenols. These compounds have been shown to increase testosterone levels in both men and women. Drinking two cups of green tea each day will increase your testosterone levels up to 20%.
So what can you do if you’re already drinking 2 cups of green tea every day? You can try adding other ingredients to it. Ginger and turmeric are also very beneficial to raise testosterone levels.
Other tips to boost your testosterone
While it’s true that eating healthy food, getting enough sleep, and reducing stress will help boost your testosterone, these factors alone aren’t enough. To really maximize the benefits of raising your testosterone levels, you need to follow a few steps too:
- Exercise regularly
Exercise is a great way to increase testosterone levels and reverse the effects of aging. If you don’t exercise regularly, now is the time to start. Regular exercise boosts testosterone levels, improves cardiovascular function, and improves mental clarity and concentration.
- Get enough sleep
Sleep is essential for optimal testosterone production. Lack of sleep lowers testosterone levels. So if you want to keep your testosterone strong, you need to make sure to get at least 7 hours of sleep per night.
- Avoid alcohol
Alcohol consumption is known to suppress testosterone levels. Alcohol is often used as a sedative and relaxant. It also lowers testosterone’s ability to repair DNA. Therefore, if you want to enhance your testosterone levels, you should avoid alcohol completely.
- Take supplements
Supplementing with natural vitamins and minerals can provide additional support for increasing testosterone levels. Vitamins D3, B12, zinc, magnesium, vitamin C, and omega 3 fatty acids are among those that help boost testosterone.
- Take care of your gut
The bacteria in your stomach and intestines play a vital role in maintaining balance in your body. When they’re out of whack, they affect the functions of various systems in your body such as your hormonal system.
For example, researchers found that having a high concentration of harmful bacterial species in the intestines can lead to low testosterone levels. Other studies showed that probiotics could improve testosterone levels in men.
You don’t need expensive medications or pills to boost your testosterone levels. The following are some proven methods that anyone can use:
Eat a diet rich in protein and omega-3 fats
Get adequate sleep
Practice mindfulness meditation or yoga
Drink green tea
Manage your gut
Do any of these sound easy or difficult? Maybe you’ll like to try these tips first. If you think you can handle them, you can begin to change your life for the better!
However, if you find any of these tips hard to follow, there are also natural ways to boost your testosterone. For example, you can try taking advantage of the power of herbs. Some examples include fenugreek, ginseng, saw palmetto, and tribulus terrestris which are all popular herbal remedies for boosting testosterone levels.