In fact, almost half of men over the age of 80 have low testosterone. But younger men can be troubled with symptoms of low testosterone, too — especially those who are overweight or have certain underlying health conditions, like diabetes and sleep apnea," says Dr. Nathan Starke, urologist specializing in men's health at Houston Methodist. And while there are treatments for low testosterone, many men prefer to start by making the healthy lifestyle changes that can naturally improve their testosterone levels.
If you're looking for all-natural ways to boost your testosterone levels, Dr. Starke offers the following tips:. Excess abdominal fat, in particular, is likely a major culprit. Having more of this type of fat is thought to result in a higher production of the enzyme called aromatase, which converts testosterone into estradiol — lowering a man's free testosterone levels," explains Dr.
A healthy diet includes plenty of vegetables and fruits, whole-grain carbohydrates, moderate amounts of healthy fats and lean protein, such as chicken and fish. These simple carbs can lead to spikes in your blood sugar and have been shown to reduce free testosterone levels," explains Dr. And now we know that excessive weight can contribute to low testosterone levels. So, if you're not already exercising, starting a workout regimen focused on losing weight may help boost your levels.
Whether you're new to exercise or just getting back into it, know that everyone's fitness level varies and the best way for you to burn calories may look different than the guy on the treadmill next to you. Cardio can be a long run, but it can also be walking at a brisk pace.
And, if you're new to strength training, don't be intimidated. Getting sunlight exposure during exercises such as running or walking is an excellent idea, too, because you can do two healthy activities simultaneously.
Stressing a lot will drastically reduce your testosterone levels and even affect your health, causing even heart diseases in a few cases. Unfortunately, cortisol blocks the production of testosterone. That, together with the estrogen produced during stressful moments, will certainly tank your hormone production. Practicing exercises and meditation are handy ways to deal with your stress and reduce it while you do pleasant activities.
Avoiding situations that you know are stressful is also a great tip if you can do it. Several prescription medications can interfere with the production of hormones in your body.
Examples of medications that have side effects related to this problem include ketoconazole used to treat fungal infections , spironolactone used to treat high blood pressure , cimetidine for ulcers or reflux disease , or even some antidepressants. Opioids such as oxycodone or codeine will likely harm testosterone as well.
Consulting with your doctor may be the quick way to solve this issue. Build More Muscle As you know, resistance training is one of the most effective ways to boost testosterone. What you may not know is that the act of building muscles by itself will probably prove to be very helpful as well.
While the hormone is produced on your testicles, not your muscles, your body will need a higher testosterone production to repair and rebuild your muscles after the training is over. This means that bodybuilding is a very effective way to speed up and enhance testosterone production. Another positive effect is that the stronger you get, the more weight you will be able to lift.
In this case, you will be pushing yourself to the limit and needing more testosterone. This study shows that high levels of HDL have a direct correlation with healthy testosterone levels. So, eating food that gives you a lot of HDL, such as beans and legumes, whole grains, fish, nuts, olive oil, berries, and walnuts, makes for a healthy diet based on increasing this vital hormone. However, be aware that overeating food that gives you good cholesterol may have the side effect of causing cardiovascular diseases, so talking to your doctor is a brilliant idea before you dig too deeply into this new diet.
Discover What Fats May Be Good For You Most people often affirm that fat is bad for you, but just like cholesterol, some types of fats correlate to benefits instead of only making you look fatter. Monounsaturated fat, for example, is described by experts as one type of it that can aid you in getting more testosterone. If you want to ingest some monounsaturated fat, you should look for specific kinds of foods such as almonds, olive oil, avocados, peanuts, or dark chocolate.
Essentially, this consists of training in which you spent a short time doing hefty exercises and then a few minutes on light exercising. You can find several HIIT classes, in which you will exercise together with a few colleagues. The best effect of this kind of training is that the intensity in which you train will lower your blood sugar. Getting involved in fighting is an excellent idea to help you achieve this goal and improve your reflexes. The best options are the most aggressive ones.
An exciting alternative to fighting is practicing sports that involve a lot of running. If you like to play basketball, football, or soccer, you may find that doing it at least three times a week will have a moderate to high effect on your current testosterone levels.
Not only do people who drink regularly for over five days see their testosterone levels drop, but heavy drinkers may face even more issues. For example, men who drink heavily may see their chest and beard hair decrease due to a rise in their estrogen levels. Say Goodbye to Junk Food You probably love junk food. Almost everybody does.
However, eating may put your health in jeopardy. Not only will junk food clog your arteries and kill you before your 60s, but it will give you way too many carbs and slow down your production of hormones like testosterone.
There are two main tips to avoid junk food: the first one is to simply avoid places that sell it. Always choose a nice restaurant that offers fresh salad instead of the local burger joint. Also, stock up your fridge with fruits and vegetables and eat them instead of ordering fries via delivery apps. Cut the Sugar Sugar is sweet, but what is sweeter than having high testosterone levels? The truth is that eating too many sugary foods will be bad for your health. It raises the glucose level of the body.
So, the organism needs to give you an insulin shot to stop the effects of the sugar. Unfortunately, a side effect of that is that the insulin will generally interfere with your testosterone levels, along with other hormones. Also, too much sugar may give you Type 2 Diabetes, which will tank your hormone production even more and may last for your life. It may seem challenging at first, but skipping on a few desserts will undoubtedly improve your quality of life more than you imagine.
Use Glass, Not Plastic It may surprise you, but the recipient in which you store your food may affect how much testosterone you can produce. You should be on the lookout for a Bisphenol-A BPA substance found in some kinds of plastics used to pack food. People in contact with high levels of BPA tended to have much lower levels of the hormone, as both their testis and pituitary systems were heavily affected by this chemical. Drink Coffee Coffee is more than a drink that may provide you with energy.
According to studies , there is a direct correlation between coffee, weight lifting, and the creation of testosterone and cortisol after the exercises. Therefore, it was decided that coffee has several benefits related to training despite the already known use of providing more energy for the people who exercised. The time when people accused caffeine of being something that was entirely bad has already passed.
Excessive coffee can be bad for you, sure, but light to moderate amounts of it, especially when coupled with resistance training, can be a great idea. Drink Milk At the End of the Day Did you know that your mother was right when she said you should drink milk before going to bed? Most of your testosterone is produced while you are asleep. So, whatever food you ingest just before you go to bed has a more significant influence on your hormonal production than what is consumed during other times of the day.
That happens because it will increase your melatonin production. Melatonin is a hormone that regulates sleep and will prevent you from a night of restless sleep or waking up before dawn.
Therefore, milk will indirectly help you produce testosterone because you will sleep deeply and wake up less often during the night. Other factors also influence sleep, though, so milk may not be enough in all cases. Yes, that little green vegetable that every kid hates. So, guess what vegetable has a lot of it? If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements. Several herbal supplements are a natural way to boost testosterone for those with infertility or low levels.
A healthy sex life plays an important role in regulating your sex hormone and testosterone levels 85 , High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA , parabens and other chemicals found in some types of plastic 86 , 87 , 88 , Reducing exposure to estrogen-like chemicals, alcohol and drugs can positively affect your testosterone levels and health.
This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and premature death. Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone. Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time. Read the article in Spanish. Testosterone is crucial for many body processes, including fat loss and muscle growth.
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Testosterone decreases each year after age Learn about causes such as hypogonadism, and treatments such as testosterone replacement. Testosterone is a hormone found in men, less so in women. Learn how abnormally low or high levels can impact a man's physical and mental health. Health Conditions Discover Plan Connect.
Exercise and Lift Weights. Eat Protein, Fat and Carbs. Minimize Stress and Cortisol Levels. Supplements Vitamin D. Take Vitamin and Mineral Supplements. Why Do Testosterone Levels Matter?
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