Testosterone is responsible for a lot of things within both male and female bodies. For men, testosterone helps regulate important functions like growth, sex drive, muscle strength and fat distribution. In women, testosterone is important for their libido, energy and strength. However, testosterone declines with age for both men and women.
Men often see their testosterone levels decrease with age. A lot of men find this worrying, even though it's a natural part of life. If you're one of those men who'd like to increase their testosterone levels, there are many ways to naturally increase testosterone levels.
What is Testosterone?
Testosterone is a sex hormone that is naturally produced in the body. It is the primary male sex hormone that is responsible for a lot of the male characteristics found in men. In women, this hormone is also created in small amounts, but it is not responsible for the same things that it is in men. Testosterone controls things like muscle growth, sex drive, and fat distribution.
In men, testosterone plays a key role in:
- Hair growth
- Sperm production
- Bone mass
- Muscle strength
- Fat distribution
When men reach middle age, or after age 40, their testosterone levels begin to decrease. This is a natural part of life and it's not something that you have to worry about too much. There are ways to naturally increase testosterone in men and it's important to know these methods.
Natural Ways of Increasing Testosterone
There are many natural ways to increase testosterone. For men, these are the most effective ways of naturally increasing testosterone levels.
Exercise is a key component in naturally increasing testosterone levels. The more you exercise, the more testosterone your body produces. Exercise lowers cortisol, the stress hormone that inhibits testosterone production, and also boosts your metabolism.
Routine exercise can also help you lose weight, which can help increase your testosterone levels. This is because when you lose weight, your body produces less of the stress hormone cortisol. Why? Because cortisol is in charge of breaking down proteins, which can be used as fuel for your body. So if you have less cortisol in your body, you will have more testosterone.
Exercise also boosts the production of testosterone in the body by increasing the amount of testosterone-producing cells in the body. Plus, exercising boosts the production of nitric oxide, which helps relax the body's blood vessels and improves blood flow. This is important because the more blood that flows to your penis, the more likely you are to achieve an erection.
2. Lose Weight
Being overweight or obese can interfere with the production of testosterone. Why? Because excess fat cells can produce the female sex hormone estrogen, which can interfere with the production of testosterone in the testicles. When you are overweight, your body also produces a lot of the stress hormone cortisol.
Cortisol is responsible for breaking down proteins, which can be used as fuel for your body. When cortisol levels are high, your body breaks down protein to convert it into energy. This process can reduce the amount of testosterone that your body produces.
Weight loss isn't just good for increasing your testosterone levels, weight loss can also help you live longer, improve your heart health and lower your blood pressure.
3. Eat a Healthy Diet
When people say that food is medicine, this is exactly what they are talking about. Studies show that a diet rich in healthy, natural foods can have a significant impact on a man's testosterone levels. Research shows that a whole foods diet can improve anemia and increase your testosterone levels.
Dietary fats found in foods like nuts, avocados and fatty fish can also help increase testosterone levels. Studies show that men who eat fish rich in Omega-3 fatty acids have higher levels of testosterone and lower levels of estrogen.
Eat plenty of organic vegetables and fruits, as well. A diet that is rich in vegetables and fruits is good for your heart and your overall health. Studies show that a diet rich in these foods can lower your risk of developing heart disease and cancer. Eating plenty of vegetables and fruits can also benefit your sex life.
4. Practice Stress Management
Being stressed out can have a negative effect on your sex life. Stress has been shown to have a negative effect on testosterone levels. When you are stressed out, cortisol levels rise. This is because your body is trying to prepare you to fight or run away from the danger.
Too much cortisol in your body can lead to a decrease in your body's ability to produce testosterone. So if you want to get your testosterone levels up, you need to learn how to manage stress better.
You can do this by meditating or practicing yoga. These activities can help you relax, which can help you naturally increase testosterone levels. Consider eating less red meat and more organic foods. A diet filled with these foods can help you lower your stress levels and help you manage stress better.
5. Increase Zinc Intake
Zinc plays a key role in the production of testosterone in the testicles. When zinc levels are low, the body is unable to produce enough testosterone. In some cases, zinc deficiency can even lead to a total lack of testosterone in men.
The best food sources of zinc include beef, lamb, turkey, chicken, beans, cheese, nuts, pumpkin seeds, sunflower seeds, sesame seeds, oats and wheat germ.
6. Eat Enough Calories
If you are underweight, your testosterone levels may be low. Studies show that men who are underweight produce less testosterone than men who are of normal weight or overweight. This is because testosterone levels are significantly affected by body weight.
Athletes who consume lots of calories to fuel their workouts can also benefit from increased testosterone levels. Men who consume more calories generally have higher levels of testosterone and lower levels of estrogen.
7. Get Enough Sleep
Getting plenty of sleep can play an important role in boosting your testosterone levels. Studies show that men who sleep for eight hours a night have higher levels of testosterone than those who sleep for less than eight hours.
Why? Because sleep deprivation can lead to a lot of hidden health problems, including a suppressed immune system, high blood pressure, stress, anxiety, depression and increased body fat.
Not getting enough sleep can also cause your testosterone levels to decline. This happens because your body makes less testosterone when you are sleep-deprived.
8. Try Eating Less Processed Meat
Eating less processed meat can help lower your risk of heart disease. A high-fat diet can also raise your blood pressure and lower your testosterone levels.
Eating less processed meat can help you naturally increase testosterone levels. This is because processed meat is loaded with saturated fat and cholesterol. A high-fat diet can also raise your blood pressure and lower your testosterone levels.
If you want to naturally increase your testosterone levels, start with the basics. Sleep, exercise, and diet, all make a dramatic difference in every single thing you do. Try incorporating these into your daily life and you will be amazed at the difference it will make!
This blog post is for educational purposes only and does not constitute medical or other professional advice. Your specific circumstances should be discussed with a healthcare provider. All statements of opinion represent the writers' judgement at the time of publication and are subject to change. Phoenix and its affiliates provide no express or implied endorsements of third parties or their advice, opinions, information, products, or services.