Testosterone supplements can help men with low levels of this hormone, but there are also other ways a man can increase the amount of testosterone produced by his testicles. These methods of increasing testosterone naturally also benefit a man’s overall health.
Regular exercise is one of the best ways to boost testosterone levels naturally. While all types of exercise can make a man feel better, resistance training is particularly good for raising testosterone levels. Weight lifting and high-intensity interval training are also great options.
The Right Diet
The right diet is critical for maintaining or raising testosterone levels and should include plenty of protein and a good balance of carbohydrates. A man trying to promote testosterone production should not overeat or diet excessively, and his diet should consist of whole foods rather than processed or “junk” items.
Lower Stress Levels
High levels of cortisol, the stress hormone, can affect the amount of testosterone a man produces. Many people turn to unhealthy food for comfort when they are stressed, and the subsequent weight gain and excess body fat lower testosterone levels. Stress can be managed by meditation, biofeedback, or relaxing actions like taking long walks.
Getting Plenty of Sleep
Good rest is essential for optimal health and wellness. In addition, men who sleep for eight to nine hours have testosterone levels 15 percent higher on average than men who sleep for five hours or fewer per night.
Avoid Alcohol and Drugs
It is not surprising that excess alcohol and drug use can adversely affect testosterone levels, as this type of indulgence negatively affects most aspects of health. Drug use does not only include recreational drugs, as some medications may also decrease testosterone levels.
Check with a doctor to see whether any of your current prescriptions or over-the-counter drugs have a deleterious effect on your testosterone. Your doctor might substitute another medication that does not reduce testosterone.
Chemicals containing estrogen can lower testosterone levels, so it is best to avoid them as much as possible. Chemical estrogens are found in various plastics, but there are also plant-based estrogens found in food that can affect testosterone. Stay away from soy-based foods rich in estrogens such as tempeh, miso, tofu, and soybeans.
Vitamin and Mineral Supplementation
Certain vitamin and mineral supplements can increase testosterone levels such as zinc, which also increases sperm quality. Vitamin B supplements are also sperm production boosters.
Perhaps the most important vitamin to take regarding testosterone production is vitamin D, especially for men who do not receive a lot of daily sun exposure. Older men may want to take vitamin D and calcium supplements, as the combination may not only raise testosterone levels but can also protect against osteoporosis or weakened bones.