Macho, vigor, and bro are words commonly associated with testosterone. Testosterone (T) is a naturally occurring hormone in both men and women. Men have higher T levels than women, but this isn’t always the case. Testosterone is an integral hormone for men because it helps maintain bone density, contributes to a higher sex drive, and helps improve one’s athletic performance. In fact, some male athletes actually take steroids to give themselves a testosterone boost, but this isn’t worth the health risks that come with taking these supplements.
By the time a man reaches his mid 30s, testosterone levels start to naturally decline. Additionally, men who find that they have below average testosterone levels are often overweight or obese. Fat cells actually 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. We’ve done some research and found that these are the best 5 natural ways to boost your T count.
#1: Stay Hydrated
Dehydration can cause testosterone levels to drop, so it is beneficial to drink the recommended 8-10 8oz glasses of water each day to stay hydrated. Not drinking enough water slows your hormonal system, which ultimately decreases dopamine and testosterone production.
#2: Keep Stress Levels Down
Stress has negative effects on the body, plain and simple. Because stress hormones adversely affect other hormones in the body, lowering stress levels via yoga, meditation, or Tai Chi is beneficial. Men tend to overwork themselves, which creates stress. It is important to take at least 2 hours out of the day to do things you enjoy, whether it be sports, working out, watching movies, art, or anything else besides work.
#3: Change Your Diet
It’s important to eat foods that are rich in magnesium and zinc to boost your T count. These nutrients are essential to male health. Zinc is especially good for those with prostate issues. The best foods for you to eat include avocados, spinach, Brazil nuts, figs, quinoa, bananas, sesame seeds, apricots, and green tea. Additionally, it’s beneficial to avoid testosterone-lowering foods, which include alcohol, refined carbohydrates, and fast food.
#4: Get Some Shut-Eye
Sleep is the body’s natural way of rebooting. It is recommended that every person gets 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 workout 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.