Testosterone is one of the most important hormones in the male body. It is responsible for the overall health and well-being of our bodies. This male sex hormone is a steroid hormone produced in the testicles.
Unfortunately, testosterone production declines as we age, affecting our sexual functions, muscle strength, and the production of sperm and red blood cells. Healthy testosterone levels are also vital for body composition and overall general health.
This article explores the 4 best testosterone booster methods.
1. Eat a Healthy Diet
Diet plays a significant part in naturally boosting your testosterone. Obese men are believed to have low testosterone levels than those who maintain a healthy weight.
Avoid diets that affect the stability of your hormones negatively (e.g. Yo-yo Dieting). Instead, consider a healthy diet that consists of a wholesome balance of fats, carbohydrates, and proteins. This does not just promote hormone production, but it can also improve your overall well-being
2. Stay Physically Active
Staying active is also very important, along with maintaining a healthy diet. Besides preventing lifestyle diseases, exercise is also vital for increasing testosterone levels naturally.
According to the Journal of Neuroinflammation, low testosterone levels and being overweight may contribute to various inflammatory conditions and complications in the neurological functions of a person.
Studies show that more active people produce more testosterone than those who have a sedentary lifestyle. For this reason, you need to maintain a workout regime that involves cardio and strength training to help boost your testosterone levels.
However, it is important to be careful about how much energy you put into physical activity. This is because heavier workouts may affect your testosterone as well.
3. Reduce Stress Level
Stress also factors into one of the reasons the body produces less testosterone. Being exposed to stressors without learning how to cope with them can lead to complications such as hormonal imbalances.
Basically, long-term stress can boost cortisol hormones, which then lowers testosterone levels. Stress can affect your emotional control, leading to aggression, rumination, and emotional inhibition. It can also increase your food intake and body weight, leading to lowered testosterone levels.
4. Get Quality Sleep Regularly
Alongside managing stress levels, getting enough sleep can help improve hormonal balance. According to one study from the University of Chicago, men who do not get enough sleep experience a drop in their testosterone levels.
If you want to boost your testosterone levels, you should aim to have at least 7 to 8 hours of regular sleep. This will not only boost your testosterone levels, but it can also help regulate your emotions and help your body reconstruct and heal from your day-to-day lifestyle.
Avoid Drugs and Alcohol Abuse
According to research, excess alcohol consumption can disrupt hormone stability and decrease testosterone levels. Heavy drug intake and alcohol abuse can significantly affect your testosterone level and overall reproductive health. Even worse, it may lead to other complications in your mental health and other aspects of your well-being.
Although testosterone levels decrease naturally with age, there are several things that you can do to boost it. As we have already seen, living a healthy life that involves a healthy diet, exercise, and getting enough stress is vital for boosting testosterone production. Reducing stress and drug and alcohol can also significantly stabilize and increase testosterone production and contribute to overall reproductive health.