As you age, the natural testosterone in the body starts to decline. Compared to the past, today’s men have low testosterone levels because of an unhealthy diet and lifestyle. Reduced production of testosterone can result in many things, like depression, brain fog, lack of energy, increased body fat, and decreased sex drive. While therapy may seem like a good solution in increasing testosterone levels, it has many side effects.
So what can you do to increase their levels? Well, there is some natural testosterone booster you might want to know about. Natural remedies can help over time, and the result may not be immediate.
- Getting sleep
Plays a vital role in the production of testosterone levels. Research has shown men who do not have a good night’s sleep have low testosterone only after weeks of reduced sleep.
You must give enough rest to your body. Everyone needs varied hours to get good sleep. While seven hours are enough for some, others’ bodies function well in eight or nine hours of sleep.
- Losing excess weight
Men with a normal weight range have fewer chances of getting low levels of testosterone. Men start to gain weight with age that results in reduced testosterone levels. There has been found a close relationship between testosterone levels and diabetes. Men with normal weight are at less risk of developing diabetes and hypogonadism.
If you are overweight, losing some weight can help. It doesn’t mean that you have to starve yourself; a balanced diet with proper physical exercise is what you need.
- Getting enough zinc
Men who have low testosterone levels generally have a deficiency of zinc. Zinc has an important role in regulating serum testosterone levels.
If you eat food rich in zinc, your deficiency may fade away. Oysters, for instance, contain a lot of zinc along with red meat and poultry. Other food sources that you can include in your diet are:
- Whole grains
The adult male body needs 11 mg zinc daily. You can also go for zinc supplements.
- Note your sugar intake
Zinc is not the only nutrient responsible for testosterone levels in the male body. Your body is a complex system that needs various minerals and vitamins for smooth functioning.
Excess glucose (sugar) in your body decreases the level of testosterone in the blood by around 25%.
A healthy lifestyle is not completely healthy without some physical exercise. If you exercise daily, your testosterone level will significantly increase, especially if you do resistance training. Hypogonadism affects your mood and sex drive adversely. But exercise does the opposite; it improves your mood by stimulating brain chemicals to feel confident and happier. Exercise also enhances your energy levels and endurance, helping you to sleep like a baby.
Fitness experts advise doing 30 minutes of exercise every day to be physically and mentally healthy.
Can you take testosterone supplements?
There are different natural testosterone booster supplements in the market entirely made up of natural ingredients. You can also give them a try to help in your muscle growth and other factors.
You can see the results in said time.