Testosterone is an essential body hormone that plays various roles. In men, this hormone is responsible for developing male-specific attributes and is produced in huge amounts. On the contrary, women produce less testosterone and together with estrogen, the female sex hormone. It plays a role in bone mass and the maintenance and growth of female reproductive tissues.
Some of the crucial functions of testosterone include regulating fertility, red blood production, muscle mass development, and metabolism. Over time, testosterone levels may decrease. Although it’s natural as men age, other factors may lower testosterone levels, including nutrient deficiency, environmental pollutants, lack of sleep, and a sedentary lifestyle.
Fortunately, there are various ways to boost your testosterone levels. If your testosterone level is low, here are some ways to improve it:
One of the best ways to boost your testosterone levels is by taking supplements. They can be an alternative to prescribed testosterone treatment and often contain natural ingredients.
However, before you take these supplements, always consult your doctor. It may also be handy to read useful sources like https://healthedacademy.com/testofuel-review/ to learn more about the supplement’s benefits and whether or not it’s suitable for you.
Combine Cardio And Strength Training
Excessive weight may lower your testosterone levels for several reasons. One of these is that testosterone is converted to estrogen in fat tissue, and when there’s a lot of fat, the conversion rate is also high.
The good news is that it can be reversed with regular exercise to help you maintain a healthy weight and shed extra pounds. So, if you’re not exercising, you might want to start a workout regimen to lose weight. For best results, you can combine cardio and strength training.
Cardio helps get rid of your belly rolls and burn more calories. In contrast, muscles built from strength training may help improve your metabolism, enabling you to burn calories even when you’re not doing your workout regimen. In addition, both cardio and strength training may help you rebuild muscle mass you might have lost due to low testosterone.
Before you start your cardio and strength training exercises, remember that everybody’s fitness level may vary. For example, while others prefer running for cardio, you can consider brisk walking as a starter. When it comes to strength training, you can begin with bodyweight exercises, which depend on your body weight to build strength without needing a gym membership.
Reduce Your Stress
When your body is experiencing ongoing and chronic stress, it generates a stress hormone called cortisol, which may lower your testosterone level. It’s because high-stress levels may ramp up your appetite, resulting in weight gain. You may also suffer from poor sleep due to stress.
With that in mind, it’s essential to reduce your stress and avoid the triggers. There are different ways to relieve stress, such as listening to music, talking to a friend, being mindful, or practicing yoga. If, for example, your stress is triggered by your work, consider having a day off or spending your weekends in a relaxing place.
Improve Your Diet
Maintaining and adopting a healthy diet can boost your testosterone levels by reducing the chances of blood sugar spikes and promoting healthy weight and weight loss. A healthy diet often includes plenty of fruits and vegetables, moderate lean protein and healthy fats, and whole-grain carbs.
Aside from testosterone supplements, you can keep your body in a testosterone-producing state by including the following in your diet:
- Fish – It’s an excellent source of healthy fats, which are good for heart health and testosterone production.
- Legumes – Chickpeas, beans, and other lentils are rich in zinc, an essential mineral to produce testosterone.
- Leafy Green Vegetables – Vegetables like kale and spinach contain high amounts of magnesium, which may influence your testosterone level. When your body lacks magnesium, it may lower your testosterone level.
- Beef – It’s a good source of minerals, including zinc and vitamin D, which can help your body produce testosterone.
Avoiding simple and refined carbohydrates from junk food can help you get your desired results. These carbs may increase your blood sugar, reducing your testosterone levels.
Drink Less Alcohol
Another way to boost your testosterone levels is to drink less alcohol. Too much alcohol consumption may impact the pituitary glands and hypothalamus, which work together to send the hormones that trigger testosterone production.
Heavy drinking may also elevate cortisol and estrogen levels, lowering testosterone levels. Therefore, to increase your testosterone, you should avoid drinking alcohol as much as possible. Instead, look for alternatives, such as tea or fresh juice. You can also consider non-alcoholic beverages like club soda and sparkling juices.
Maintaining a healthy testosterone level is essential as it’s not only a primary sex hormone but also responsible for various bodily functions. Adopting good lifestyle habits and following a healthy diet can avoid low testosterone levels. If you’ve tried everything but still got no results, you can consult your doctor for the best solution or treatment to boost your testosterone levels.