Since testosterone production declines after age 30, many adult men seek to optimize their testosterone levels. Keep reading to find out how you can achieve this naturally.
Testosterone refers to the primary male sex hormone. It is also found in females in small amounts. The hormone is produced by the testicles and ovaries. It is also produced by the adrenal glands in small amounts. When boys are going through puberty, testosterone facilitates physical changes such as voice deepening, muscle growth and hair growth. In adulthood, it is helpful in sexual well-being and general body health. The hormone also reduces vulnerability to diseases. Hence, maintaining healthy levels of this hormone is important in adult age. You can boost your testosterone naturally through adequate sleep, maintaining a healthy weight, keeping your body active, reducing stress and taking natural testosterone boosters. Eating healthy and avoiding certain medications can also enhance your levels of testosterone naturally.
Just like exercises and a balanced diet, good sleep is important for your body health. Poor sleep negatively impacts various chemicals and hormones in your body, leading to low levels of testosterone. According to Dr. George Yu, a professor of urology, poor sleep plays a major role in low levels of testosterone among men. To avoid this problem, you need to have seven to eight hours of sleep each night. However, the most appropriate hours of sleep vary among individuals.
Healthy Body Weight
According to Dr. Alvin M. Matsumoto at the University of Washington, obesity or overweight contributes to a decline in the levels of testosterone in your body. If you are obese or overweight, you can normalize the levels of your primary sex hormone by reducing your weight. On the other hand, you can optimize the levels of the hormone by gaining weight if you are underweight.
Raising Testosterone Levels by Staying Active
Dr. Yu states that staying inactive longer than you should conditions your brain to imagine that there is no need to strengthen your bones and muscles. As a result, the brain fails to send enough signals to the organs responsible for the production of testosterone hormone, resulting in the decline of the hormone levels. On the contrary, when you keep your body active, the brain sends signals to the organs for production of adequate testosterone, leading to increased levels. You can increase the production of testosterone in your body by performing regular workouts.
Constant stress causes your body to respond by releasing cortisol, which is the hormone that controls stress. High levels of cortisol cause the level of testosterone to drop. These two hormones have a seesaw-like relationship in which an increase in one hormone causes a decline in the other hormone and vice versa. Some of the ways you can minimize stress include:
• Avoiding long hours of work
• Having enough rest and sleep
• Performing less engaging tasks, including reading, watching movies and listening to music
Natural Testosterone Boosters
Although most natural testosterone boosters lack adequate scientific backing, some like ashwagandha and ginger have been scientifically proven to raise the levels of testosterone. Other proven herbs you can use to boost your testosterone include tongkat ali and horny goat weed. In addition, finding a natural combination supplement can also help contribute to raising testosterone levels.
Your hormone levels, including testosterone levels, are affected by the type of foods you eat and how you eat them. To raise your levels of testosterone, you need to follow a healthy diet plan that contains balanced portions of carbohydrates, proteins and fats. For instance, adequate proteins in the body raise the levels of testosterone by preventing the formation of fat deposits. Scientific research indicates that eating enough carbohydrates helps to keep testosterone at optimal levels when subjecting your body to resistance training.
Avoiding Certain Medications
According to Dr. Matsumoto, certain medications, including anabolic steroids used for muscles building, have the potential to lower your major sex hormone levels. Other medications that may lower the amount of testosterone in your body include glucocorticoids and opioids. However, you do not have to stop taking your medications because of low testosterone amount in your body. Be sure to seek medical advice from your physician if you have any concerns about the effects of medications on the levels of testosterone in your body.