Testosterone gets a bad rap as a hormone linked to “macho” behavior and road rage, but the sex hormone plays many critical roles in your health and well-being. Here’s how to increase your natural levels.
A diet high in protein and nutrient-dense foods can support testosterone production. Eat fatty fish (which contains healthy omega-3 fats), spinach, nuts and peanuts (which are rich in magnesium) and oysters (which are high in zinc). Limit alcohol, which can lower levels of testosterone and disrupt your hormone system.
Eat a Healthy Diet
Testosterone is the sex hormone that helps maintain male characteristics, including muscle mass and bone density, and regulates mood. It’s produced by the testicles and ovaries in people assigned male at birth, but beyond puberty, women mainly convert it to estrogen, which plays a role in hormone regulation and in menopause symptoms like irritability.
Several healthy habits can boost testosterone, from eating a well-rounded diet to exercising regularly. Low levels of the hormone are associated with obesity, which can lead to fat deposition that interferes with natural testosterone production. A high-protein, nutrient-rich diet is important for hormone health, as well as avoiding foods that are rich in saturated and trans fats. A diet that is high in antioxidants and vitamins can also help.
Exercise is important for boosting testosterone, particularly resistance training that targets large muscle groups. In addition to helping manage weight, moderate- to high-intensity workouts may increase a man’s testosterone levels up to 30%. Vitamin D is also essential to hormone function. People who get adequate amounts of sun exposure and take a vitamin D supplement (as directed by a healthcare professional) typically have higher levels of the hormone.
Stress can also decrease testosterone, and excessive alcohol use can interfere with the body’s ability to produce it. Getting enough sleep is another vital factor, as the hormone peaks during REM cycles.
Some supplements, such as ginseng, have been shown to increase testosterone levels. Other options include consuming foods rich in the amino acid D-aspartic acid, which was recently found to promote the production of follicle-stimulating hormone and luteinizing hormone, both of which support healthy testosterone levels. Pomegranate extract has also been shown to have an effect on the hormone and is an antioxidant. In addition, dietary supplements like zinc, magnesium and selenium can also help with testosterone levels. These are often combined with testosterone replacement therapy, which is a medical treatment your doctor can prescribe if blood tests show low levels of the hormone. This is usually given as a gel, patch or injection. It’s commonly used to treat men who are experiencing low testosterone caused by aging.
Exercise Regularly
Getting enough exercise has many benefits, including increasing testosterone levels. Testosterone is the primary male sex hormone and helps maintain muscle mass, bone density and red blood cell production. It also boosts libido and supports healthy moods. However, as men age, testosterone naturally declines. Fortunately, regular exercise can help slow the decline and may even reverse it in some men.
Resistance exercises like weightlifting are proven to increase both short- and long-term testosterone levels. In fact, one study found that just three weekly sessions of strength training led to increases in testosterone that lasted for up to a week afterward. However, the type and intensity of your workout matters as well.
For instance, endurance training (such as jogging or swimming) and high-intensity interval training are less likely to affect testosterone levels than moderate-intensity exercise. In addition, lifting heavy weights rather than light weights tends to have a bigger impact on testosterone levels.
Aim for 30 minutes of resistance or cardio exercise 4-5 times per week, incorporating both aerobic and strength training exercises. Incorporate rest days into your routine to allow your body to recover and recharge. You can even incorporate group fitness classes to make exercising more fun and help you stay motivated!
Ideally, you should aim for a target heart rate of 70% to 85% of your maximum heart rate. This will provide a workout that challenges your muscles while keeping your body fat and stress levels low. High stress levels can decrease testosterone and other important hormones.
Finally, be sure to get adequate sleep. Studies show that people who get too little sleep tend to have lower testosterone levels than those who get the recommended amount of sleep.
Exercise isn’t just good for your testosterone; it’s also a great way to improve your overall health and reduce your risk of disease. In addition to helping you manage your weight and reduce belly fat, exercise can improve your heart health and help you keep a healthy, balanced diet that includes nutrient-rich foods and essential fatty acids. You should also avoid consuming too much sugar, which can have a negative impact on testosterone.
Reduce Stress
Testosterone levels decrease naturally with age, but healthy lifestyle changes can help you maintain or even increase those levels. A lack of testosterone can have a range of effects, including mood disorders and fatigue. Low testosterone may also be a sign of underlying health conditions that you don’t know about, such as hypogonadism. Testosterone boosters can help you address these underlying issues and restore your energy and drive.
Getting enough sleep, exercising regularly and reducing stress are all great ways to boost testosterone naturally. Incorporate both cardiovascular and strength training into your weekly workouts to get the most benefit. Lifting weights and high-intensity interval training are particularly effective for increasing hormone health. Aim for 2-3 strength workouts each week, along with some cardio exercises.
Diet is another important factor in boosting hormone levels. Eating a diet that emphasizes lean proteins, vegetables and healthy fats can encourage your body to produce more testosterone and other key hormones. Fatty fish, leafy greens, olive oil and nuts all contain essential nutrients that support hormonal balance. Limiting your alcohol intake and avoiding foods that are rich in bisphenol-A (BPA), which is found in some plastics, cans and food packaging, is also beneficial for hormone health.
Chronic stress increases your level of cortisol, which works against testosterone by binding to it and preventing it from working. Mindful practices like meditation and deep breathing can help reduce stress and improve your overall wellbeing. Getting adequate amounts of sleep (7-9 hours per night) is crucial, as most testosterone is produced while you’re sleeping.
Testosterone is a male hormone that plays a role in sexual function, muscle mass, bone density and red blood cell production. Its levels are typically low before puberty, rise sharply during puberty, and then begin to decrease by about 1% each year as you age. Natural methods and supplements, along with testosterone replacement therapy, can help you combat these lower levels. Talk to your doctor about the best options for you.
Get Enough Sleep
Testosterone is a crucial hormone that helps regulate bone and muscle health, boosts energy, and promotes mood stability. It also plays a role in libido and sexual function, but testosterone levels naturally decline as you age. Fortunately, there are several natural ways to boost testosterone, including exercise, good nutrition, and getting enough sleep.
Testosterone production occurs during sleep, with levels peaking during the deepest part of your REM cycle. Getting a minimum of 7 to 9 hours of quality sleep each night is essential for healthy hormone levels.
If you’re struggling with low testosterone, talk to your doctor about safe and effective treatment options. Supplements that contain vitamins, minerals, and herbs may help boost hormones. Stress reduction and meditation techniques can also be helpful for reducing cortisol, which interferes with healthy hormone levels. Low testosterone can cause a wide range of symptoms, from loss of energy and decreased libido to depression and bone loss. But with the right lifestyle choices and medical treatment, it’s possible to increase testosterone and regain your vitality.
