Testosterone is a hormone found in humans, as well as in other animals, mainly for regulating sexual development, muscle mass, and red blood cell production. During puberty in boys, testosterone is one of the catalysts of physical changes that happen, including increase in muscle, deepening of the voice and growth of pubic hair. Having optimal levels through a boy’s adulthood and even old age is very important.
Here are 5 ways anyone can increase their testosterone levels naturally.
Exercise and Lift Weights
We all know that exercise has many benefits but lifting weights can directly contribute to the production of testosterone. Interestingly, regular exercise can contribute to healthy testosterone levels. Resistance training, such as weight lifting, is the best form of exercise to boost testosterone.
Start simple by starting with push ups or even carrying the groceries! If you’re just starting at the gym, be sure to know your limits and choose a weight that is more manageable.
Diet: Magnesium and Zinc
Foods that are high in magnesium and zinc contribute to a healthy production of testosterone. Dark chocolate, leafy greens, avocado, tofu and bananas all contain good levels of magnesium. Milk products, oysters, red meat, and poultry on the other hand are excellent sources of zinc.
If you would like a good dose of both, fatty fish, seeds (such as sunflower seeds), whole grains, baked beans, chickpeas, and nuts (such as cashews and almonds) all contain good levels of both magnesium and zinc. Eating small amounts of these foods regularly can help maintain healthy testosterone levels.
Plenty of High Quality Sleep
Without enough sleep, your brain will not be able to store new information and get rid of daily stresses. The numerous nerve cells in the brain which communicate with our body will also not be able to reorganize themselves.
Start sleeping better by starting a sleep ritual. You can do this by deciding on the same time to go to bed daily. You should also leave your electronic devices away from the sleeping area. Instead, you could find a good book you’ve always wanted to read. Ensuring a high quality sleep allows your body and mind to refresh themselves and helps reduce stress, ensuring healthy testosterone levels too.
Walk In The Sun
With Work From Home (WFH) slowly becoming common amongst employees, it’s easy not to get your dose of sunlight. Vitamin D is essential for strong bones as it helps our digestive system absorb calcium from what we eat. Research has increasingly shown that Vitamin D can actually lead to boosting testosterone and sperm quality. While also a great way to manage your stress, taking a break to walk in the sun might just give you the natural Vitamin D your body needs to maintain healthy testosterone levels.
Long term stress can actually be dangerous as it can lead to increased levels of the hormone cortisol. Combined with increased food intake, weight gain, and body fat, cortisol can lead to a decrease in testosterone levels. Start lowering your stress by reducing stressful situations in your life. You can do this by choosing to go for a walk when you start to feel stressed. Another alternative is to practice deep breathing exercises. These exercises help your body calm down and reduce the stress you are feeling.
Conclusion: Healthy Testosterone Levels Are Important
Testosterone is a crucial hormone for both men and women, but it decreases with age, lifestyle and other factors like diet and stress. While a decrease in testosterone is expected with age, it is definitely possible to slow down the decrease and even restore them to healthy levels. The five ways we have outlined is just the first step for anyone to begin to increase their testosterone levels healthily without any difficulty at all.