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5 Natural Ways to Elevate Testosterone
Testosterone, the male sex hormone regulates sexual drive and
a plethora of functions such as maintaining bone density, RBC
production, muscle mass, and metabolism. Testosterone levels
peak after puberty and decline in late years of adulthood,
particularly after 40. Low testosterone levels have a negative
impact on the sexual life of a male as well as masculine
characteristics. Though there are multiple low testosterone
treatment options such as testosterone replacement therapy,
external injections, gels and patches; coupling them with a few
natural methods can enhance the efficacy of the treatment. The
blog post discusses five natural ways to boost testosterone
levels in the body. Let’s have a look.
Lose Excess Weight
Low testosterone levels increase body fat which creates a
hormonal imbalance as more testosterone is converted into
estrogen, causing a deficit. Moreover, recent studies published
in Journal Diabetes care suggest 40 percent of obese nondiabetic men and 50 percent of non-diabetics above 45 showed
less than normal levels of testosterone in their body. So,
shedding those extra pounds help in boosting testosterone
production; however, you should not go for crash dieting. Just
focus on losing one to three pounds every week, as the body
inhibits testosterone production once going to starvation mode.
Increase Zinc Intake
Men with hypogonadism or low testosterone levels often suffer
from zinc deficiency. Increasing intake of zinc-rich foods such as
beans, nuts, crabs, cereals and dairy products helps in boosting
testosterone levels and is a safe and effective option for low
testosterone treatment. Adult males should consume at least 11
mg to zinc every day to boost testosterone and vital body
functions, however; the intake should be limited to 40 mg as an
excess of zinc can result in side effects.
Excess sugar intake increases insulin levels in the body, thereby
hindering testosterone production. Recent reports from
Endocrine Society suggests that sugar depletes the testosterone
levels in the body as much as 25 percent. So, in order to restore
the testosterone levels, it’s time to kick the sugar habit. If not
completely eliminate, you should rather focus on reducing the
intake of carb-rich foods such as sugary drinks, cakes, cookies,
pasta, and pizza.
Exercise helps in building strength, endurance and also aids in
boosting testosterone levels in the body. Weight lifting and
intense interval training are one of the most effective ways to
boost testosterone production when done with fewer repetitions.
Moreover, cardio workouts are also a proven method for a
testosterone boost along with swimming, cycling, and aerobics.
The only thing to keep in mind, allow your body to recover
between workouts else testosterone levels in the body can dip
instead of rising.
Stress triggers cortisol production, resulting in excess belly fat
which means low testosterone levels. Negative stress or distress
also impacts sleep, that is also associated with low testosterone
levels in the body. So, you should focus on reducing stress
levels in the body by practicing techniques such as:
Yoga and Meditation
Spending leisure time in hobbies or activities you like
Identifying and eliminating daily stressors
The Way Forward
Low testosterone is not a question on manhood, as perceived by
most men and is yet another disorder that deserves medical
treatment. Low T is also attributed to underlying health
conditions such as lung disorders and Type 2 diabetes, so
recurrent health checks are equally important to perform timely
diagnosis and treatment. Men with low levels of testosterone can
benefit from testosterone replacement therapy and other
methods, however; natural methods are safe, effective and aid
in improving the efficiency of low testosterone treatment.