Testosterone is essential to a person’s wellbeing and overall health and it is for sure the most crucial male sex hormone. A majority of men start worrying about it only when they begin experiencing issues with their sex drive.
But that definitely shouldn’t be the only reason why you would want to check your testosterone levels. Additionally, those who experience low testosterone are usually very tired, their muscle mass is decreased, are oftentimes depressed, deal with erectile dysfunction, and many other things.
Even though all of this can cause a lot of stress, on a more positive note, there are many steps that can be taken to improve testosterone production. If you need some guidance when it comes to this, then check out these tips below.
Natural Ways To Improve Your Testosterone
Fat, Protein, And Carbs Must Be Consumed
Here’s something that can be incorporated into your daily routine easily. So if you want to boost testosterone in a natural way, then you should focus on your calorie intake. Keep in mind that constant dieting, or on the other hand, overeating is definitely good for your health, and testosterone levels as well.
If you want to make sure that you are maintaining healthy levels of testosterone and at the same time get rid of excess fat, then you should consume as much protein as possible. Besides that, carbs also play a major role.
Namely, many studies have shown that they can optimize testosterone levels, especially during resistance training. Furthermore, another study has showcased that sufficient healthy fats can also be of huge help for overall health and testosterone production.
That’s why it is easy to conclude that your diet should mainly consist of carbohydrates, protein, and fat. Give it a try and you’ll quickly notice the results!
Testosterone Boosters
What do these represent? Namely, if you’re searching for an easy, yet efficient way to enhance testosterone levels naturally, then you should opt for a supplement that is going to help you accomplish that.
Fortunately, the market is filled with high-quality products of this kind. All you have to do is simply Google top testosterone boosting supplements to get a list of the ones that are currently the most popular. Additionally, these products can be of huge help for those who are having issues with fertility or low testosterone levels.
Just remember that if by any chance, you are experiencing some serious symptoms of low testosterone, like muscle loss, fatigue, reduced libido, then you will most likely need to have an additional treatment besides these supplements.
Dark, Leafy Greens
Generally speaking, dark, leafy greens are a good source of micronutrients. They contain magnesium, which is a mineral that’s crucial for having optimal testosterone levels, especially in older folks.
Moreover, magnesium boosts testosterone bioactivity in the body because magnesium decreases oxidative stress. What is oxidative stress? It can be defined as an imbalance between free radicals and antioxidant defences in the body.
One study that was conducted several years ago has shown that men older than sixty-five who had higher levels of magnesium in their blood, also had higher levels of testosterone in comparison to those whose levels of magnesium weren’t as high as theirs.
Another research has showcased that men who weren’t consuming leafy green veggies, or at least not higher amounts of it were having lower testosterone levels, hence, if you’re able to, make sure to consume kale, spinach, collard greens on a regular basis to see if there will be any improvements.
Sleep Must Never Be Neglected
Although this is not an ingredient, we had to mention it because we cannot stress enough how it’s generally crucial to have a good night’s sleep. Lack of sleep can negatively affect many aspects of your health, including testosterone levels. A study that was conducted at the University of Chicago has uncovered that testosterone levels can significantly drop in men who are not having high-quality sleep.
Furthermore, the study has revealed that after only one week of poor-quality sleep, daytime testosterone levels have dropped by almost fifteen percent which is devastating due to the fact that testosterone generally decreases around one to two percent per year.
That’s precisely one of the reasons why you should prioritize a good night’s sleep. Not only will it help you boost testosterone production but you will also feel positive changes when it comes to other health-related things.
Many scientists suggest sleeping around seven to eight hours every night, and if you’re not able to do so, then maybe you should consider contacting your healthcare provider.
Even though no one is indifferent to this health issue, as you can see there are so many different, practical ways that can help you change things for the better. So do not stress over it, but simply start implementing these tips right away.