The hormone testosterone plays a major role in a man’s sexuality and reproduction. In addition to effecting reproductive function and sexuality, it also impacts others aspects of a man’s health, including hair growth and muscle mass as well a person’s overall sense of well-being.
A man’s testosterone levels start to drop in his thirties and continues to decline as he ages. Testosterone production can also be adversely impacted by being exposed to a wide range of different chemicals. Low testosterone levels can cause a man to start exhibiting such symptoms as problems with memory and concentration, depression, erectile dysfunction and decreased sex drive.
There are numerous bioidentical and synthetic testosterone products that are available. However, before going that route, there are also a number of natural ways to boost testosterone levels. Here are a few of the most effective natural methods you can try:
1. Lose Weight
There is research that indicates that losing excess pounds might help to increase your testosterone levels. Mot importantly, you need to limit your intake of processed sugar, especially those found in sweeteners, fruit juice, soda and processed foods. You should replace these with healthy foods like healthy fats and vegetables.
2. Perform High Intensity Exercise
It has been shown that short intense exercise such as high intensity interval training (HIIT) can boost testosterone levels. On the other hand, prolonged moderate exercise and aerobics can have either no effect or a negative effect on levels of testosterone.
3. Make Sure To Consume Enough Zinc
Zinc is an important mineral for testosterone production. The best source for zinc is your diet. Good food sources include fish, meats, yogurt, beans, cheese and milk. You can also take a zinc supplement, but be sure that the dosage is under 40 mg per day.
4. Strength Training
Strength training can also boost testosterone levels, especially intense forms. You will want to lower the amount of reps and increase the weight. Focus on compound exercises such as squats and dead lifts.
5. Make Sure To Get Enough Vitamin D
Vitamin D increases testosterone levels and may also boost a man’s libido. The best ways of optimizing your levels of vitamin D is sun exposure or taking a vitamin D3 supplement. You could also try supplementing with a supplement such as Testo XL that will greatly help your body boost T levels when they are low.
6. Reduce Your Stress
The body releases a high amount of cortisol, which is a stress hormone, when you are under a heavy amount of stress. Cortisol blocks testosterone effects. So lowering your stress level by engaging in relaxing activities such as meditation, yoga and getting plenty of rest may help to boost your testosterone levels.
7. Eat Plenty Of Health Fats
When referring to healthy fats this means saturated as well as polyunsaturated and monounsatured fats, which are all critical for building testosterone. Some health fats that you can consume to help naturally boost your testosterone levels include olive oil, olives, raw nuts, avocados and grass-fed meats.