Testosterone is a type of steroid hormone that plays a critical role in the physical and reproductive development of men. This hormone boosts muscle mass, improves muscle density and libido. Testosterone is at its highest during adulthood and drops gradually.
Abnormal production of testosterone is a condition called hypogonadism. When it sets in, a person no longer produces normal levels of this hormone. This leads to sexual disorders, low sperm count and sometimes, infertility. There is no drug or treatment that can magically boost a person’s testosterone level. However, these all-natural methods may help restore testosterone level within the normal range:
Get Enough Sleep
A good night’s rest is linked to increased testosterone level. According to a study published in the Journal of the American Medical Association, sleep deprivation can reduce a healthy young male’s testosterone level. And the negative effect of sleep deprivation on a man’s testosterone level set in almost immediately. Researchers say that apart from a significant drop in testosterone level, lack of sleep also affected the health and well-being of participants. Adults should get at least 7 hours of sleep every night.
Maintain Normal Weight
According to studies, overweight, middle-aged men that are borderline diabetic are likely to develop lower testosterone level. In a separate study published in The Journal of Endocrinology, researchers found a link between diabetes and low testosterone. Men who are able to maintain a normal weight lower their risk of developing hypogonadism and diabetes.
A research published in the European Journal of Endocrinology also noted how weight loss is linked to improved testosterone level.
Eat Zinc-Rich Foods
Most men with low testosterone have something in common: they are deficient in zinc. Zinc is a mineral that regulates testosterone level in the body. Eating foods rich in zinc is one way to prevent lower testosterone. These foods include shellfish, red meat, crustaceans, beans, legumes, nuts and whole grains. Your RDA of this nutrient is 11 mg.
Reduce Sugar Consumption
Did you know that excessive sugar consumption can lead to lower testosterone level? According to an Endocrine Society report, glucose can decrease testosterone in the system by up to 25%! That’s why males who are either borderline diabetic or full-blown diabetics usually suffer from low testosterone level.
Working out regularly can increase a man’s testosterone level. But of all workout regimen, resistance training is most effective in boosting a person’s testosterone level. Exercising regularly balances mood, stimulates feel-good chemicals in the brain and improves sex drive. Studies show that individuals who work out regularly are happier, more confident. Even better, working out helps regulate sleep and boost endurance!
Enjoy Healthy Fats
Contrary to popular belief, not all fats are bad for the body. A study published in the Journal of Applied Physiology reports that a diet rich in both monounsaturated and saturated fats can boost a man’s testosterone level! And as long as you consume reasonable levels of saturated fats from healthy sources, you won’t develop cardiovascular diseases. Great sources of monounsaturated fats include olive oil, avocados, and peanut butter. Healthy sources of saturated fats include lean red meat, coconut oil, cheese, and egg yolk.