Testosterone is the primary male sex hormone. Testosterone is a steroid hormone that is mainly produced in the testicles, while adrenal glands produce a small amount as well.
It plays many vital roles, such as:
- Improving muscle mass and bone strength
- Boosting sex drive (libido) and mood.
Research shows that testosterone is a significant aspect of overall male health. However, low testosterone levels do not only result in low libido. Poor testosterone levels are associated with the following:
- Bad sleeping habits
- Reduced muscle mass
- Increased body fat
- Disturbed mood
- Erectile dysfunction
This article discusses six evidence-based ways to maintain an optimal testosterone level naturally. Let’s dive into it without any further ado.
1. Do Cardio And Strength Training:
Doing cardio and strength training benefits testosterone production and overall body health. As it manages your weight, it keeps your T balanced. Studies show that resistance training, such as weightlifting, increases testosterone levels in the short term. Furthermore, High-Intensity Interval Training (HIIT) is also an effective workout for testosterone production.
2. Improve Your Diet:
Our health and the quality of bodily functions are the images of what food we consume. Eating an improved diet benefits your testosterone level in two ways:
- Controls blood sugar levels
- Helps maintain a healthy weight
It has been proven that obese men are more likely to have low testosterone because of the higher production of an enzyme called aromatase which negatively affects a man’s free testosterone levels. Hence, it’s necessary to eat healthily.
A healthy diet to boost your T hormone levels includes:
- Healthy fats
- Lean protein
- Whole-grain carbs
3. Minimize Stress Levels:
Long-term stress induces cortisol production, a hormone responsible for reducing testosterone levels. Furthermore, stress and high cortisol are directly linked to weight gain and the deposition of harmful fat around the organs, which impacts testosterone levels. Hence, it’s suggested to manage your stress levels.
If you are stuck in overloaded work, you should get help from your colleagues. In this way, your work burden would be reduced, and you feel comfortable. And regular exercise is the best strategy for coping with stress, anxiety, and depression.
4. Go Out In The Sun Or Take Vitamin D Supplements:
Vitamin D is a crucial micronutrient for maintaining a healthy body. Moreover, studies show that low T hormone production is associated with a lack of vitamin D. Hence, getting regular exposure to sunlight and taking D3 supplements after consulting a professional is recommended.
5. Reduce your Alcohol Intake:
There exists a complicated relationship between alcohol consumption and testosterone production. Testosterone levels drop almost half an hour after consuming alcohol. Furthermore, heavy alcohol use negatively impacts testicular health. Hence, it is advised to moderate your alcohol intake.
6. Get Plenty of Sleep:
Sleep matters a lot. Sleeping enough every night is vital for improving your overall body health, which spikes testosterone levels. Furthermore, it is scientifically proven that most testosterone release occurs when sleeping.
Hence, get more than 8 hours of good night’s sleep.
The Bottom Line!
Testosterone levels in males peak at around 19 years and diminish naturally with age. However, an early decline in T hormone production may result in disease risk, unnecessary weight gain, and even premature death.
Therefore, it is essential to take all the measures to achieve optimal testosterone levels by adopting a healthy lifestyle and nutritious diet.