Testosterone is an essential hormone that is mainly produced in the testicles. It regulates sperm production and stimulates a man’s sex drive. It’s also responsible for building muscle and increasing bone mass. It’s normal for testosterone levels to decrease as a man ages. However, if testosterone decreases more than it should, it can cause a variety of health problems.
There are several available prescription medications used to treat low testosterone. However, you may be wondering if there are any natural methods that can work in conjunction with traditional medicine. Here we have six additional treatments that can be used to boost your testosterone levels and improve your overall health.
Maintain a healthy weight
If you are currently overweight, you may be at a greater risk of developing low testosterone. Studies have shown that weight loss can naturally boost your testosterone levels. Fat contains an enzyme called aromatase, which turns testosterone into estrogen. If you have higher estrogen levels, it can further decrease your natural testosterone production.
Get plenty of exercise
Regular exercise has been shown to naturally increase testosterone production in men. In fact, heavy strength training can even trigger a natural testosterone surge. A variety of exercises can stimulate increased growth hormone production, which can also increase the amount of lean muscle mass in your body.
Follow a healthy diet
By following a healthy diet, you may be able to naturally increase testosterone production. Be sure to include plenty of healthy fats in your diet, as your body needs fat to function properly. At least 20 to 30 percent of your daily intake should consist of saturated fats. That’s because cholesterol is part of the biological pathway that results in testosterone production. It’s also a good idea to stay away from processed sugar. Sugar can increase your insulin levels, which may lower testosterone production.
Focus on building muscle
If you’re trying to lose weight, you may be primarily focused on reducing your daily calorie intake. However, if you want to increase your testosterone levels, you should also remain focused on building lean muscle mass. It’s a win-win proposition because building muscle will burn fat while also naturally increasing testosterone production.
Consume a sufficient amount of zinc
Zinc is an incredibly important vitamin that has been associated with a variety of different health benefits. Studies have shown that it may also be related to testosterone production. The enzyme that turns testosterone into estrogen may be inhibited by zinc. If you’d like to add more zinc to your diet, beef is an excellent source of this vital nutrient. You can also eat pumpkin and sesame seeds to boost your testosterone levels naturally.
Get plenty of sleep
Everyone knows that sleep is an important part of your overall health. But you may not know that sleep deprivation can lead to low testosterone levels. Studies have shown that a sufficient amount of sleep may increase testosterone production. If you don’t get enough sleep, your testosterone level may decrease by as much as 40 percent. It’s a good idea to aim for at least six to eight hours of restful sleep each night.