Testosterone (T) is a naturally occurring hormone in both men and women. Testosterone is an integral hormone for men because it helps maintain bone density, contributes to a higher sex drive, and helps improve athletic performance. In fact, some male athletes take steroids to dramatically boost testosterone levels, but is it worth the health risks that come with taking these supplements?
A man should monitor his testosterone levels, but only to ensure that his body is functioning optimally. By the time a man reaches his mid 30s, testosterone levels begin to naturally decline. It is common for obese or overweight men to experience testosterone levels that are below average. Fat cells turn testosterone into estrogen, which ultimately lowers one’s T count. When testosterone levels decline, men are more prone to developing depression, erectile dysfunction, diabetes, or high blood pressure.
There are ways to combat the decline of testosterone levels. Out of the methods that we found, these 5 natural options are our favorite ways to boost your T count.
#1: Stay Hydrated
The average person does not consume enough water to remain sufficiently hydrated. When the body is in a constant state of mild dehydration, testosterone levels will decrease as a result. It is beneficial to drink about 8-10 8oz glasses of water each day to stay hydrated, or half your bodyweight in ounces of water. Failing to replenish the body with water slows the hormonal system, which ultimately decreases dopamine and testosterone production.
#2: Keep Stress Levels Down
Stress negatively effects the body, plain and simple. Because stress hormones adversely affects testosterone production, lowering stress levels via yoga, meditation, or Tai Chi can help prevent testosterone levels from declining. Men tend to overwork themselves, creating an excess amount of stress hormones in the body. Take at least two hours out of each day to do things you enjoy, be they sports, working out, watching movies, painting, dancing, or anything else besides work.
#3: Change Your Diet
Start including foods that are rich in magnesium and zinc in your diet. Not only are these foods beneficial for boosting your T count, but they also encourage optimal male reproductive health. If you experience prostate problems or enlarged prostate, zinc is nutrient you should regularly intake. The best nutrients for men are abundant in foods like avocados, spinach, Brazil nuts, figs, quinoa, bananas, sesame seeds, apricots, and green tea. Additionally, it’s beneficial to avoid testosterone-lowering foods, including alcohol, refined carbohydrates, and fast food that is oily and loaded with saturated fat.
#4: Get Some Shut-Eye
Sleep is the body’s natural way of rebooting. When you are sick, your top priority is to rest to avoid overworking the body and to ultimately recharge the system. It is recommended to get about 7-8 hours of sleep every night. Studies have shown that men who sleep less than 7 hours a night have reduced testosterone levels. In fact, it cuts testosterone production by 10-15%! So get some rest!
#5: Stay Active
Did you know that testosterone production increases or decreases according to your body’s behavior? If you are inactive and lounge about all day, your brain doesn’t think that it needs to boost muscle and bone mass. Your brain understands that it needs to produce more hormones if you are physically active. If you don’t exercise at all, start walking every day for about 20-30 minutes. Lifting weights can help, but make sure you aren’t hurting yourself with improper form.