Manhood is often associated with testosterone and there is truth in that since it has a big role in the reproduction and sexuality of men. From muscle mass to hair growth, testosterone is essential to a man’s over-all well-being. But as men age, the testosterone levels start to decrease and this decline continues as the person ages.
There are also other factors that can negatively affect testosterone production like for instance chemical exposure and even environmental pollutants.
Note: Before we even begin, I’m not a doctor and none of these methods are meant to replace something such as TRT, so please see your doctor for a medical opinion on this. Please do your own research and follow any supplement guidelines that you decide to take. The good news is that there are natural ways for you to potentially increase your testosterone levels.
Update: After writing this article & trying most of these methods I realized there really isn’t a strong natural way to boost testosterone, at least enough to make a difference. This is why I started on testosterone replacement therapy.
Strength Training
One of the most known effective ways to increase testosterone is to have strength training. Just make sure that your body can do such training. You want to focus on exercises that will work on major parts of your muscles. Some exercise routines include squats and dead lifts. Fitness experts say that you also have the option to boost your training. You can do this by opting for a slower pace. It then turns out to be a heavy lifting workout routine that works on your muscle.
Eat Certain Fats
Having dietary fat is not actually bad for the health especially if you are looking for an effective way to optimize your testosterone production. Most people would think that eating fats is just simply not a good thing to do. But when you do it in moderation, it is said to be a good way to boost your testosterone level. In the Journal of Applied Physiology, there was a study published where experts found out that the type of diet that has higher saturated and monounsaturated fats can actually increase testosterone level. However, you have to keep in mind that it is the type of fat that will boost your testosterone level so it is not just about the amount of fat.
Reduce Alcohol Intake
After working for hours, sometimes you just want to relax and have drinks with friends and colleagues. It is not too bad if you get a couple of drinks in a week. But there are some people who just drink too much and that is not good for your health. Drinking too much alcohol can also affect testosterone production. There is a study conducted where researchers found out that men who take alcohol everyday for 3 weeks had a 7% decrease in testosterone level.
Get Enough Sleep
With all the work and stress that people experience these days, it can be difficult to even have a complete 8 hour sleep especially when you have to work late and you need to wake up early the next day. But to boost testosterone level, it is important to have enough sleep. Not only is it good for your over-all health since having enough sleep means that you also have enough energy all throughout the day. When you have a good sleep, it can also effectively increase your testosterone level. So no matter how stressed you are, try to find a way to at least have 7 to 8 hours of sleep in a day.
Make Sure You’re Getting Enough Zinc
Our body relies on certain nutrients and it is the same thing for testosterone. Zinc is very crucial in the reproduction of testosterone and you can definitely take supplements. There have been studies conducted that show how you can increase testosterone levels when you start supplementing it to your diet to almost a month. When you take zinc supplements, you have an easier way to increase testosterone. You can also add it natural to your diet, for instance, eat foods that contain high in zinc like fish and meats. Other sources of zinc include kefir, beans, raw cheese and milk. Just make sure that you do not overdo it.
Reduce Stress
Stress is one of the main causes of various health conditions. And for men, stress can negatively affect their testosterone. Everyone experiences stress and it is something that we cannot avoid. But there are lots of different ways to get rid of it. Stop thinking and worrying too much, have regular exercise or do sports on a regular basis, find a passion or hobby that you really like and even the food that you eat can also contribute to your stress levels. Eat healthier meals and make sure that you have enough hours of sleep in a day.
Testosterone Boosters
Another way is natural testosterone boosters. There are some herbal boosters that are backed by research. For instance, there is this herb known as the ashwagandha that is known to potentially increase the testosterone level of men. Among healthy men, it is said that it can potentially increase testosterone levels by at least 15%. Another herbal is the ginger extract which can boost not just your testosterone but is also proven to give you numerous health benefits. When taking testosterone boosters, make sure that you only take a product that is natural and does not contain harmful ingredients.
Conclusion
The bottom line is that everyone undergoes the aging process and it is the same thing for men. As men get old, testosterone production and level decline. But there are definitely various ways to increase testosterone in a natural way. By adopting a healthy and physically active lifestyle and taking supplements, you can potentially boost your testosterone levels in a more natural way.