Testosterone production can vary from one person to another, so it’s no surprise that some have lower levels of testosterone than others. If you’re one of the many individuals who have a lower testosterone count, it’s never too late to start boosting your testosterone. Luckily, an increase testosterone production can help you could do this.
Improve Your Diet
Did you know that changing your diet can already help in boosting testosterone? Yes, there are two main benefits why this is so. First, having a healthy diet regulates your weight for the better, and second, it can lower your blood sugar spike.
Both are linked to testosterone production because the higher the body fat and sugar in the body, the more the aromatase is made – an enzyme that lowers testosterone in men. To improve your diet, start adding more natural and healthier options of food, including vegetables, fruits, good fat, and lean meats. Check with your dietician too so that you’ll have a diet plan perfectly made for you.
Incorporate Exercise
Diet can benefit from exercise too, so adding this to your routine is a big plus. Specifically, cardio and strength training is best suited for men who have lower testosterone levels since this can boost their metabolism. Not only are you improving your metabolism, but you’re also building more muscles – all of these are great for increasing testosterone levels.
If you’re new to exercise, don’t go full hard on your routine. Instead, ask your local coach or subscribe to a gym so that you’ll have a better idea of how to plan your exercise process. For light exercise that you can do consistently, you can jog around your area or even just walk with your dog to add more activity to your day.
Get Enough Sleep
Apart from sleep being one of the core needs we have to do to be fully rested, it’s also a time when our bodies heal. This is when your testosterone gets produced mostly too. It’s when our bodies replenish all those that we need to function well, but we also need to help our bodies. That’s why it’s ideal to sleep at least 8 hours per day.
Adequate sleep is essential for your testosterone level. In fact, sleeping less than the recommended 8 hours can decrease testosterone production by 15%! If you’re known to sleep just about 4 to 5 hours a day, it’s time that you start adding more hours to your sleeping schedule.
Reduce Your Stress
Stress is also one of the worst factors when it comes to decreasing your testosterone levels. It’s because of cortisol, a hormone released when we are stressed. Studies show that the longer you’re exposed to this, the more your testosterone production is affected.
So, take a day off or find a regular time to relax. It’s the best gift that you can give yourself if you’re aiming for a natural approach to increasing your testosterone. It’s free, and it keeps the worries away, generally making you healthier.