5 Ways To Naturally Boost Your Testosterone
Testosterone is a critical component of Men’s health that should never be overlooked and while many men suffer from a medical condition Low Testosterone due to genetic hormonal deficiencies, many others experience Low-T because of bad lifestyle habits they can correct. Some conditions may be so severe that they require prescription medication in the form of testosterone replacement therapy, but many of the daily natural improvements revolve around improving your sleep quality, improving your nutrition, and doing the right exercises. While it may sound simple, the following are detailed examples of how you can naturally boost your testosterone levels and experience a better quality of life.
How does Testosterone help you have a better quality of life? It can help provide you with higher energy levels, more muscle, and less body fat.
Boost Testosterone Naturally with Better Nutrition
Having a balanced diet is important, but did you know not all foods help you reach your optimum testosterone levels? Just as there are foods that help you increase your testosterone levels naturally, there are foods that may also increase your estrogen levels (female hormone, not good for those with Low-T). Foods like commercial milk, processed food, yogurt, cheese, soy-based food, and microwaveable meals often contain estrogenic and progesterone compounds. Estrogen lowers the amount of testosterone in your body. Avoid these foods whenever possible.
Foods To Eat
- Grass-Fed Beef
- Bison Burgers
- Whole Eggs
- Cruciferous vegetables (broccoli, kale)
- Coconut Oil
Boost Testosterone With Supplements
Boost Testosterone With Exercise
The benefits of exercise are wide and varied, including helping you maintain healthy levels of testosterone. For one, exercise will help you have a lower body fat percentage, and decrease your chances of obesity, one of the main factors of low-t. Intense exercise and healthy levels of testosterone may also help reduce the chances of dementia in some men.
The best exercises to build testosterone, King says, are multi-joint exercises that utilize the body’s largest muscle groups:
- bench press
- overhead press
Hight Intensity Interval Training (Crossfit, etc)
Boost Testosterone With Better Sleep Quality
Better sleep quality has been shown to help your body reset and regenerate important functions like development and the endocrine system which is responsible for maintaining healthy levels of T. Many doctors believe testosterone is produced during sleep and is decreased while you’re awake, while the highest levels of Testosterone is produced during your deep sleep, also referred to as R.E.M. sleep phase. During a study that had participants sleep for only 5.5 hours during 8 days, scientists found that levels of testosterone decreased by a staggering 10-15%.
Since sleep quality is so important for healthy levels of testosterone, it is recommended that you do the following when it’s time to sleep:
- Pick a bedtime that will allow for 7-8 hours of sleep
- Minimize noise and light during sleep, put your phone on silent and place it at least ten feet from your bed
- Sleep in a cold room
- Do not take melatonin as melatonin decreases serotonin and may induce depression
- Take 400 mg of magnesium as it provides a calming effect
Other Ways to Boost Testosterone
Testosterone is essential to men’s health, and even women’s health, and there may be a need for prescription medication in order to maintain healthy levels. If you suspect you may be suffering from low testosterone, please contact us to schedule a low-t test and doctor consultation at one of our Miami clinics.